High Protein Chia Custard Pudding for Women’s Health
Why This Pudding Supports Women’s Hormones
Getting adequate protein from whole foods can help stabilise blood sugar and support lean muscle, both of which influence hormone regulation. In this recipe, the protein comes from pasteurised egg whites and chia seeds, making it suitable if you are avoiding dairy. Chia seeds offer around 34 g of fibre per 100 g, including soluble mucilage that can bind bile acids and support lower LDL cholesterol (Karimi et al., 2024). Their lignans and omega‑3 fatty acids add anti inflammatory benefits that may ease PMS symptoms and support cardiovascular health in menopause (Vuksan et al., 2007).
Chia Custard Pudding
Yield: 4 servings Prep: 10 min
Ingredients
600 mL milk of your choice (full cream dairy or unsweetened soy, almond or oat)
260 g egg whites (about 8-9 large eggs)
3 tsp cocoa powder
90 g maple syrup
3 Tbsp chia seeds
20 g ground flaxseeds
Method
Warm the milk in a medium saucepan over medium heat until it just starts to simmer.
Place the egg whites in a heatproof bowl. Slowly pour the hot milk into the egg whites while whisking to temper.
Return the mixture to the saucepan. Whisk in the cocoa powder and maple syrup.
Cook over medium heat, whisking, for 3-4 minutes or until the custard thickens slightly.
Stir in the chia seeds and ground flaxseeds.
Divide between four 250 mL ramekins or jars. Cover and refrigerate for at least 3 hours so the chia seeds can set.
Topping Ideas
Warm raspberry compote (pictured)
Fresh cherries or sliced kiwi fruit
Cacao nibs or grated dark chocolate
Toasted coconut flakes or sliced almonds
Storage
Keep covered in the fridge for up to 4 days.
If You Loved This Recipe
References
Karimi, M., Pirzad, S., Shirsalimi, N., Ahmadizad, S., Hashemi, S. M., et al. (2024). Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: A systematic review and meta analysis of RCTs. Nutrition & Metabolism, 21, 74. https://doi.org/10.1186/s12986-024-00847-3
Vuksan, V., Jenkins, A. L., Brissette, C., Choleva, L., Jovanovski, E., et al. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves cardiovascular risk factors in type 2 diabetes. Diabetes Care, 30(11), 2804–2810. https://doi.org/10.2337/dc07-1144
Teoh, N. P., Hamid, A. A., Ahmed, R., & colleagues. (2018). Chia seed (Salvia hispanica L.) supplementation and lipid profile: A meta analysis of randomised controlled trials. Journal of Functional Foods, 45, 381–390. https://doi.org/10.1016/j.jff.2018.03.010
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