Suzzie Vehrs is a Birth Arts International Certified Birth Doula passionate about helping moms create healthy, happy birth experiences + have a full recovery afterwards.

Why We Love Chia Seed Pudding For Pregnancy Breakfasts:

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Here’s why we love this coconut pomegranate chia seed pudding:

Calcium: 24% of pregnant women in the United States are not getting enough calcium in their diet or supplements. Chia seeds, fortified coconut milk and the seeds and nuts in the granola all work together to boost your calcium intake. This supports your baby’s growing bones and helps prevent osteoporosis later in life for you.
Iron: Iron deficiency during pregnancy is one of the most common nutritional deficiencies in the world. According to the World Health Organization, anemia caused by iron deficiency is a problem for 17% of women in developed countries and 60% of women in developing countries. Chia seeds can help you get closer to meeting your iron needs. And when you pair chia seeds with a food like pomegranate seeds, which is high in Vitamin C, it makes it easier for your body to use the iron you eat.
Protein: In the US, 40% of 2nd trimester mothers and 67% of 3rd trimester mothers fall below optimal intake levels of protein. While we would not consider this a high protein breakfast, it contributes to the protein needs of pregnancy. Chia seeds are considered a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. This makes them a great plant-based protein source, especially for those following vegetarian or vegan diets. While a Tablespoon only has 2 grams total, it is a decent start. Plus a nutty granola contributes as well.
Magnesium: Magnesium is essential during pregnancy for supporting bone health, regulating blood pressure, and preventing muscle cramps and constipation. It also aids in energy production, blood sugar regulation, and mood stability, all of which are important for both the mother and baby’s health.
Omega-3 Fatty Acids: Omega-3 fatty acids are crucial during pregnancy for the development of the baby’s brain, eyes, and nervous system. They also help reduce inflammation, support heart health, and may lower the risk of pregnancy complications like preterm birth and preeclampsia.

We love real, whole foods for pregnancy. Processed foods just don’t provide essential nutrients, vitamins, minerals, and fiber that support both the mother’s and baby’s health in the same way. And, when you can prep a weeks worth of breakfast in 15 minutes or less? It’s easy to eat whole.

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Are Chia Seeds Safe In Pregnancy?

Yes, chia seeds are safe to eat during pregnancy and can actually be really beneficial! They’re packed with essential nutrients like omega-3 fatty acids, fiber, protein, and calcium, which are great for both the mom and baby. They can help with digestion, support bone health, and even boost energy levels. Just be sure to eat them in moderation, as they’re high in fiber, which might cause some bloating or discomfort if you eat too many at once. You can easily add them to smoothies, yogurt, or make chia pudding as a tasty, nutritious snack! As always, it’s a good idea to check with your healthcare provider if you have any specific concerns.

How To Make Coconut Pomegranate Chia Seed Pudding

Chia seed pudding is one of the simplest meals to make.

First combine the ingredients for the pudding in a medium mixing bowl. Next your just going to whisk them together.
Second, separate the pudding into four jars with airtight seals.
Third, Chill. Move your containers to the fridge and let them set. The chia seeds will absorb the liquid and turn into a pudding consistency. Let them chill about 2 hours.
Add toppings. When you have a moment, pull them out, add your granola and your pomegranate seeds on top.
Chill some more. These will last in the fridge up to 5 days.

Your chia seed pudding is now ready and waiting for you when you need a quick breakfast or creamy dessert.

What Are The Best Jars For Chia Seed Pudding

If you are new to prepping chia seed puddings or overnight oats you may need some small to medium sized jars. I like jars that are about 8-10 ounces big for breakfasts. Some of my favorites are these overnight oat jars that are way more stylish than the wide mouth mason jars I use here. But, any medium sized jar like this will work.

More Favorite Breakfast Or Snack Recipes

If you love chia seed pudding, try one of these breakfasts, lunches or desserts next:

Or simply check out our recipe collection for more recipes to build a healthy and glowing pregnancy.