Healthy Eats: Chia Pudding Mash

chia pudding feature

Barry’s Bootcamp clients are some of the healthiest people in the world. And some of the most knowledgable about health. Running on the treadmill next to you might be a nutritionist, a physical therapist, a health writer, a trainer from another studio. One of those experts is Marissa Vicario, Wellness Coach, Healthy Living Expert and author. Lucky for us, she’s sharing some of her good advice with The Intel — a recipe for the perfect healthy snack.

After an intense, calorie-torching workout like Barry’s, chances are you’re starving. The last thing you want to do is undo all your hard work.

So what do you eat?

Inspired by the Mash Bar at NYC-based Hu Kitchen, Chia Pudding Mash is my solution for nutritious, satisfying pre or post-workout fuel. Not only is it insanely satisfying and fun to make, it’s protein-packed, vegan, gluten-free and can be eaten any time of day.

Chia seeds are a teeny, tiny superfood with big health benefits including protein, omega-3s, fiber, antioxidants and more.

To make Chia Pudding Mash, make your chia pudding the night before. The secret to making good chia pudding is getting the right ratio of chia seeds to liquid. I’ve already figured this out for you.

• ¼ cup chia seeds
• 1 ½ cups non-dairy milk (I prefer homemade almond milk, but store-bought is fine too).

Combine chia seeds and milk in a glass jar, like a mason jar. If you’re using unsweetened, store-bought almond milk you can add a touch of natural sweetener like maple syrup or coconut nectar. Cover the mixture tightly with a lid and shake well. Put it in the refrigerator and let it sit overnight. Shake it one or two more times before you go to sleep.



    The chia seeds will expand in the liquid overnight and in the morning you’ll have a pudding that resembles a tapioca-like consistency.

    Next, spoon some chia pudding into a bowl or ramekin and add any healthy toppings you like. The more the merrier.

    Some of my favorites:

    • Fresh berries (blueberries, strawberries, raspberries or blackberries)
    • Sliced bananas
    • Gluten-free granola
    • Shredded coconut
    • Chopped nuts
    • A drizzle of nut butter
    • A few dark chocolate chips
    • Cinnamon



    Mix it all together and eat with a spoon. The chia pudding makes enough for 3-5 servings and keeps in the refrigerator for up to 5 days.

    Try it and let me know what you think!



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Marissa Vicario is a NYC-based Wellness Coach, Healthy Living Expert and creator of the Total Reset Plan. She shares her own health secrets, get-fit tips and the cooking expertise that has inspired countless women to end their love/hate relationship with food and turbocharge their health to become holistically hot in way that’s fun and fearless. No crazy diets or all-juice cleanses required. Download her free eMag, How to Be Holistically Hot. Visit her blog at

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