Dietitian Approved Healthy Recipes

If you’re looking for a healthy breakfast that’s creamy, naturally sweet, and easy to meal prep, this Creamy Mango Chia Seed Pudding is one you’ll want to make again and again. It’s packed with protein from Greek yogurt, fiber from chia seeds and rolled oats, and naturally sweet mango for a delicious tropical flavor.

One thing I love about this recipe is that I blend the mango with the Greek yogurt, milk, and cinnamon before mixing it with the chia seeds and oats. It creates an incredibly smooth, creamy pudding that’s bursting with fresh mango flavor in every bite.

I usually make this the night before so breakfast is ready when I wake up. It’s filling enough to keep me satisfied all morning, but still feels light and refreshing. Whether you’re meal prepping for the week or need a quick grab-and-go breakfast, this recipe is a delicious way to start the day.

If your mango is perfectly ripe, you probably won’t need any added sweetener. But if you like your breakfast a little sweeter, a drizzle of honey or maple syrup is the perfect finishing touch.

Recipe Details

Prep Time: 10 minutes

Chill Time: At least 4 hours (or overnight)

Total Time: 4 hours 10 minutes

Servings: 1

Estimated Cost: About $2.35 per serving

Ingredients

• 1 cup fresh mango, diced
• ½ cup plain Greek yogurt
• ½ cup milk of your choice
• 2 tablespoons chia seeds
• 2 tablespoons rolled oats
• ½ teaspoon ground cinnamon

Optional

• 1–2 teaspoons honey or maple syrup

Instructions

1. Add the mango, Greek yogurt, milk, and cinnamon to a food processor or blender. Blend until completely smooth and creamy.
2. Place the chia seeds and rolled oats in a jar or bowl.
3. Pour the blended mango mixture over the chia seeds and oats. Stir well until everything is evenly combined.
4. If using honey or maple syrup, stir it in now.
5. Cover and refrigerate for at least 4 hours, or overnight, allowing the chia seeds and oats to soften and thicken the pudding.
6. Before serving, give the pudding a good stir. Top with extra diced mango if desired.

Tips

• The pudding thickens as it chills. If it’s thicker than you like, stir in a splash of milk before serving.
• For extra texture, top with diced mango, shredded coconut, sliced almonds, chopped pecans, or walnuts.
• Frozen mango works well too—just thaw it before blending.
• Make several jars at once for an easy grab-and-go breakfast throughout the week.

Storage

Store covered in the refrigerator for up to 4 days. Give the pudding a quick stir before serving, adding a splash of milk if needed to loosen the texture.

Nutrition (Per Serving)

Approximate values without optional sweetener.

• Calories: 420
• Protein: 25 grams
• Fiber: 12 grams

Estimated Cost

This recipe costs approximately $2.35 per serving.

Estimated ingredient costs:

• Greek yogurt (½ cup): $0.75
• Milk (½ cup): $0.20
• Chia seeds (2 tablespoons): $0.35
• Rolled oats (2 tablespoons): $0.10
• Cinnamon: $0.05
• Fresh mango (1 cup): $0.90

Optional sweetener:

• Honey or maple syrup: +$0.05–$0.10

Why You’ll Love This Recipe

• High in protein and fiber
• Perfect for meal prep
• Naturally gluten-free (use certified gluten-free oats if needed)
• No cooking required
• Easy to customize with your favorite toppings
• Ready in just 10 minutes of prep
• Creamy, refreshing, and packed with fresh mango flavor
• Budget-friendly at about $2.35 per serving