Tropical Mango Chia Pudding for Summer

Nothing evokes the essence of summer like the sweet tropical burst of fresh mango. This creamy mango chia pudding recipe will transport you to the tropics with every bite! Enjoy it as a refreshing summer snack, or a healthy dessert.  

Rich in vitamins, heart-healthy fats, protein, and beneficial fiber this recipe was crafted with gut health in mind. It’s dairy- and gluten-free, naturally vegan, and doesn’t contain added sugar, but don’t let that fool you–it’s an absolute delight. 

Are Mangoes Good for You?

Ripe, juicy mangoes are delicious, but like many tropical fruits, they’re high in sugar. However, they’re also high in vitamins A and C, which support your skin and immune system.  

Consuming small amounts of mango with healthy fats and high-fiber foods like chia seeds helps slow the absorption of sugar to keep your blood sugar levels stable.  

Your gut needs a variety of fruits and vegetables to stay healthy, so there’s no reason not to enjoy mangoes in moderation. They’ll be most nutritious from early spring through late summer when the fruits are in season. Be sure to try my recipe for Ginger Chicken with Mango Slaw for dinner.

 

Chia Seeds for Gut Health 

Chia seeds might be tiny, but they’re a nutritional powerhouse. One serving of these seeds is loaded with 10 grams of fiber, essential omega-3 fatty acids, iron, and protein—all vital for long-term health.  

BENEFICIAL FIBER 

Dietary fiber is particularly important for gut health. It feeds beneficial gut bacteria, and promotes regular elimination, which helps your body detoxify. Unfortunately, many Americans aren’t getting enough fiber and miss out on these benefits. 

INCREASE FIBER SLOWLY 

However, too much fiber too quickly can cause discomfort, bloating and even constipation. As you increase your fiber intake, start gradually. Drink a lot of water as the fiber will pull water into your digestive track. 

ACTIVE INFLAMMATION 

Additionally, if you’re experiencing active gut inflammation, consider waiting until your gut has healed before adding mango chia pudding to your rotation. 

If you’re otherwise healthy and new to chia seeds, start with one prepared tablespoon of mango chia pudding as part of a larger meal and see how you feel. Once your body is accustomed to a fiber-rich diet, you should tolerate it comfortably.  

 

How to Make Mango Chia Pudding 

Here’s what you’ll need to make a batch of fruity mango chia pudding. See my tips below the recipe for helpful suggestions. 

Ingredients 

LIQUID INGREDIENTS 

Use any combination of non-dairy milk and water that you prefer, with a ratio of 1 cup liquid for every ¼ cup of chia seeds. I combine concentrated, unsweetened almond milk, water and coconut creamer. These have a higher fat content, making for a much creamier chia seed pudding. 

Vanilla extract and Pure Liquid Monk Fruit Drops enhance the flavors and add sweetness without sugar or artificial sweeteners. Alternatively, you can use raw honey to taste, but there’s plenty of sugar in the mango already. 

SPICES 

Ceylon cinnamon, ground ginger and a tiny pinch of fine sea salt compliment the aromatic and astringent flavor of the mango without overpowering it.. 

CHIA SEEDS & MANGO 

Look for organic, certified gluten-free chia seeds so there’s no cross contamination. You can use white or black chia seeds, but make sure they’re whole, not ground. Ground chia seeds taste very bitter. 

You can use fresh or frozen mango in this recipe, but in my experience the pudding sets better if the mango pieces are frozen. The variety of mango doesn’t matter, so use what’s available. 

GARNISHES 

I like to garnish my mango chia pudding with extra mango and a pinch of unsweetened coconut shreds, but this is optional. 

See the recipe card below for specific quantities.

 

Instructions

1. Combine the Liquids & Spices: Pour all the liquid ingredients into a medium glass jar with a tight lid. Add the spices and salt, cover, and give it a good 10-second shake. 
2. Add the Chia and Mango: Toss the chia seeds and frozen mango pieces into the jar, cover, and shake vigorously for about 20 seconds, ensuring everything mixes well. Seriously, don’t be lazy with the shaking. 😉 
3. Chill and Set: Place the jar in the refrigerator and set a timer for 20 minutes, then shake it once more—don’t skip this step! It prevents the chia seeds from settling at the bottom in one hard lump. Return the jar to the fridge until set, about 2 hours. 
4. Serve and Enjoy: Once set, spoon the mango chia pudding into small ramekins. If you like, garnish with additional mango and a sprinkle of unsweetened coconut shreds. Serve cold and refrigerate any leftovers for up to 5 days.

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Preparation Tips  

THE BOWL METHOD 

If you don’t have a glass jar, prepare the mango chia pudding in a bowl using a whisk. Just remember to whisk the pudding after it’s been in the refrigerator for 20 minutes or else the chia seeds won’t be distributed evenly. Keep the pudding covered while it sets and once prepared. 

FREEZING MANGO 

Look for frozen mango in the frozen fruit section of your grocery store. When they’re in season it’s less expensive to freeze them yourself when they go on sale. Here’s how to do it: 

• Remove the mango flesh from the skins and cut into even cubes 

• Place in an even layer on a baking sheet lined with parchment paper (this keeps the pieces from freezing in one huge chunk). 

• Pop in the freezer. Once frozen, store the pieces in a sealed pouch (l love these silicone Zip-Top bags). 

Summer Meal-Prep 

This mango chia pudding is for anyone who loves tropical flavors and wants to enjoy them as part of a balanced, healthy lifestyle.  

It’s great for meal prepping. Simply whip up a batch before bed and by morning you’ll have a yummy, filling treat that will last several days. 

Versatile enough to suit a variety of dietary needs, this rich, creamy pudding is a wonderful addition to your spring and summer meal planning. 

 

Try These Summer Dessert Recipes:

Healthy Sugar-Free Jello with Electrolytes

Coconut Whipped Cream (Sweetened with Stevia)

 

Please rate and review this mango chia pudding recipe below. I’d love to hear how it turned out for you.