Superfoods Advisor

Mango-Turmeric Chia Pudding

with coconut milk and black pepper

By Superfoods Advisor Editors·July 4, 2026

Mango-Turmeric Chia Pudding — finished dish
Prep
10 min
Total
8 hr 10 min
Difficulty
easy
Calories
665 kcal

Allergens Coconut

Ingredients

From your pantry

  • ¼ tspGround turmeric
  • ⅛ tspFreshly ground black pepper
  • ¼ tspGround ginger
  • 1 tspPure maple syrup

Utensils Blender · Jar with lid · Whisk

Instructions

  1. a blender jug — watercolour illustration

    Puree the thawed mango with the coconut milk in a blender until smooth.

  2. liquid poured from a jug — watercolour illustration

    Pour into a jar. Add turmeric, black pepper, ginger, and maple syrup, then whisk.

  3. a spoon stirring a bowl — watercolour illustration

    Add chia seeds and whisk for 30 seconds.

  4. a covered bowl standing — watercolour illustration

    Wait 10 minutes, then whisk again.

  5. a covered jar chilling — watercolour illustration

    Refrigerate overnight.

  6. a filled bowl with a spoon — watercolour illustration

    Top with toasted coconut and extra mango cubes.

Shopping list

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Tools

Related comparisons: The Best Turmeric Curcumin Supplements for Joint Comfort (2026)

Why it works

The black pepper is not optional. Piperine inhibits the glucuronidation that clears curcumin, and 20 mg of it raised curcumin bioavailability by about 2,000% after a single 2 g dose in a small study of healthy volunteers by Shoba et al. (Planta Medica, 1998, PubMed:9619120). That dose is far above what a quarter teaspoon of turmeric supplies, and how much the pepper adds at culinary amounts has not been measured. Curcumin is fat-soluble, and the full-fat coconut milk supplies fat, though no human study has shown that eating curcumin with ordinary dietary fat raises its absorption.

Macro detail: the 22 g of sugar is mostly fruit; the 56 g of fat is high because of the full-fat coconut milk.

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.

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