Adaptable and delicious, chia seed pudding is wildly popular for good reason. The seeds offer antioxidants, protein, and fibre. Almost all the carbohydrates in chia seeds are fibre, not starches or sugars, making them a great addition to a low-carbohydrate kitchen. When chia seeds are combined with liquid, they become gelatinous, with a pudding-like consistency that readily absorbs flavourings.

4 cups/1 L unsweetened coconut or almond milk

Pure vanilla extract or ground cinnamon to taste

Kosher salt

1 cup/250 mL chia seeds

2 cups/500 mL fresh or frozen berries

4 Tbsp/60 mL chopped nuts and seeds

Grated lemon zest, for garnish


  1. Assemble and measure ingredients. Have ready four 12-ounce/350 milliliter glass jars with lids.
  2. In a glass measuring cup, combine milk with vanilla (or cinnamon) and a pinch of salt. Whisk in chia seeds.
  3. Divide a third of the berries among the jars followed by a third of the chia mixture. Repeat with two more layers of each. Top with a tablespoon of nuts and seeds and a sprinkle of lemon zest. Cover and refrigerate overnight or for up to 3 days.
  4. Serve cold or at room temperature.6. To serve, divide shakshuka among four bowls, giving everyone two eggs.

The Obesity Code is written by Dr Jason Fung. Cover and interior photographs: Gabriel Cabrera assisted by Marley Hutchinson. Food styling by Blaka Smekal, assisted by Brianne Beaudoin. Copyright: Jason Fung and Alison Maclean 2019.