Blueberry-Blackberry Chia Pudding
with wild blueberries and lemon zest
By Superfoods Advisor Editors·July 4, 2026
Allergens Tree nuts
Ingredients
3 tbspChia seeds
¾ cupUnsweetened almond milk
½ cupFrozen wild blueberries, thawed
¼ cupFresh blackberries
½ tspLemon zest
From your pantry
- 1 tspRaw honey
Utensils Blender · Jar with lid · Whisk
Instructions
Blend the thawed blueberries with the almond milk and honey until smooth. This is what makes the pudding turn deep purple.
Pour the blueberry milk into a jar. Add lemon zest and chia seeds.
Whisk 20 seconds.
Wait 10 minutes, then whisk again.
Refrigerate overnight.
Top with fresh blackberries before serving.
Shopping list
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Tools
Why it works
Wild (lowbush) blueberries are often said to carry more anthocyanins than cultivated highbush berries, but the measurements overlap: in one comparison, several highbush varieties had higher anthocyanidin levels than the wild berry tested (Rodriguez-Mateos et al., 2012). A 2019 RCT in the American Journal of Clinical Nutrition (Curtis et al., n=115, 6 months) found that 1 cup of blueberries daily improved endothelial function and arterial stiffness in adults with metabolic syndrome, though blood pressure was unchanged (PubMed:31136659). Chia's viscous fiber may blunt the glucose rise from the fruit sugars, though that has been tested with chia baked into bread, not in a pudding.
Macro detail: the 15 g of sugar comes mostly from the fruit.
This recipe is part of Chia Pudding Recipe: 1:4 Base + 5 Variations with Macros, which covers the underlying nutrition science and the shared base method.
