• 1 tbs maple syrup or golden syrup
  • 1 1/2 cups reduced-fat milk
  • 1/3 cup chia seeds
  • 2 tsp cocoa powder
  • 2 cups fresh or frozen berries


  1. Place maple syrup in a 500mL capacity jar or container with a sealed lid, pour in some of the milk and shake to dissolve the syrup.
  2. Add remaining milk, chia seeds and cocoa. Shake and pour into 4 small serving glasses. Cover and refrigerate for at least 2 hours or overnight.
  3. Serve chilled, topped with berries.

Serving Suggestion: Puddings are best made 4 to 8 hours before serving.
Comment: *For a dairy-free alternative, switch dairy milk for your favourite milk alternative such as soy milk, almond milk or UHT coconut milk. 1/3 cup chia seeds is about 50 g.

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Nutrition Information

per serving per 100g
Energy 619 kJ 322 kJ
Protein 6.5 g 3.4 g
Fat, total 5.9 g 3.1 g
— saturated 1.3 g 0.7 g
Carbohydrate 13.5 g 7 g
— sugars 12 g 6.2 g
Sodium 41 mg 21 mg
Fibre 7.4 g 3.8 g

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