Banana Chia Pudding – Low-Cholesterol | High Fiber

This Banana Chia Pudding (Low-Cholesterol, High Fiber) is made with just five simple ingredients: bananas, chia seeds, milk, maple syrup, and vanilla extract. It is great as a breakfast item or a snack. It will brighten your days and make you feel amazing. 

Banana chia pudding-1

This recipe is low in cholesterol and high in fiber

If you’re looking for a low-cholesterol dessert or pudding, this recipe is a good option. Being a plant-based recipe, this banana chia pudding does not contain any dietary cholesterol. In addition to this, it contains high amounts of fiber (6 grams per serving) and very little saturated fat (only 0.4 gram per serving).

Fiber in the diet, especially soluble fiber, plays an important role in keeping cholesterol levels in check. Chia seeds, oats, barley, legumes, psyllium, flaxseeds, apples, and citrus fruits are examples of foods that contain soluble fiber. In the digestive tract, soluble fiber binds to cholesterol, reducing its absorption into the bloodstream. This means that less cholesterol is available to circulate in the body, which can aid in the reduction of overall cholesterol levels.

Chia seeds are a wonderful addition to a fiber-rich diet. Approximately 10 grams of fiber can be found in just one ounce (28 grams) of chia seeds, which is a sizable portion of the daily fiber intake for adults. Because they contain soluble as well as insoluble fiber, chia seeds can help improve digestion, maintain regular bowel movements, and support the overall health of the digestive tract. In addition, the fiber found in chia seeds can help you feel full for a longer period of time, which may help in the management of your weight.

Banana Chia Pudding-Chia health benefits
Banana Chia Pudding -Chia health benefits

Ingredient you’ll need

  • Banana – Choose a large, yellow banana that has little to no black spots on the skin to maintain a lighter pudding color.
  • Chia seeds – I have used black chia sees. Both white and black chia seeds work well. Because they are able to absorb the milk, chia seeds give a creamy consistency to this recipe.
  • Almond milk – I have used unsweetened almond milk. But you can use any plant-based milk that you like.
  • Maple syrup – Adds a sweet, earthy flavor to this pudding. You can also use honey or any other kind of sweetener you prefer.
  • Vanilla extract – While not necessary, a touch of vanilla can elevate the flavor of this pudding.
  • Toppings – You can use any fruit or nut you want. They will completely transform the flavor of this pudding. For one serving I have used shaved chocolate, raspberries, and almonds for toppings, for another serving I have used blueberries, chocolate chipes and strawberries.
Banana chia pudding-2
Banana chia pudding – Ingredients

How to make this recipe

  • Making banana chia pudding is as simple as it gets. Here are the steps to get you going:
  • Begin by mashing the banana in a mixing bowl. Add chia seeds, vanilla extract, maple syrup, and almond milk to the bowl. Stir well to mix.
Banana chia pudding
Mash banana in a bowl. Add other ingredients and stir
  • Cover and let sit for 5 minutes. Give another stir to the pudding, making sure to break up any clumps of chia seeds.
  • Transfer the pudding to a jar and cover with lid. Refrigerate for at least 6 hours, preferably overnight. 
  • When you are ready to eat, stir the pudding once again to make sure that everything is properly mixed and there are no hard clumps.
  • Add your favorite toppings and serve.
banana chia pudding - 4
Add your favorite toppings to banana chia pudding
banana chia pudding image for recipe card

Banana Chia Pudding – Low-Cholesterol | High Fiber

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Banana Chia Pudding (low-cholesterol, high fiber ) is made with only 5 simple ingredients. It is great for breakfast, snack or dessert.
5 from 3 votes
Prep Time 6 hours
Cook Time 5 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 3
Calories 150 kcal

Ingredients
  

  • 1 large banana ripe
  • 3 tbsp chia seed
  • 1 cup almond milk or oat milk
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract

Instructions
 

  • Begin by mashing the banana in a mixing bowl. Add chia seeds, vanilla extract, maple syrup, and almond milk to the bowl. Stir well to mix.
  • Cover and let sit for 5 minutes. Give another stir to the pudding, making sure to break up any clumps of chia seeds.
  • Transfer the pudding to a jar and cover with lid. Refrigerate for at least 6 hours, preferably overnight. 
  • When you are ready to eat, stir the pudding once again to make sure that everything is properly mixed and there are no hard clumps.
  • Add your favorite toppings and serve.

Nutrition

Calories: 150kcalCarbohydrates: 25gProtein: 3gFat: 5gSaturated Fat: 0.4gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gTrans Fat: 0.02gSodium: 112mgPotassium: 243mgFiber: 6gSugar: 14gPhosphorus: 113mg
Keyword banana chia pudding, High Fiber, Low Cholesterol
Tried this recipe?Let us know how it was!

Is banana good for high cholesterol?

Yes, bananas can be a good choice for people with high cholesterol. Bananas are low in saturated fats and cholesterol, which makes them a heart-healthy food option. They also contain fiber, particularly soluble fiber, which can help lower LDL (“bad”) cholesterol levels by reducing the absorption of dietary cholesterol in the digestive system.

While bananas are not specifically known for their cholesterol-lowering properties compared to other foods like oats or legumes, they can still be a part of a balanced, heart-healthy diet. Consuming a variety of fruits, vegetables, whole grains, and lean proteins, while limiting saturated and trans fats, can contribute to lowering cholesterol levels and improving overall heart health.

What is the best thing to eat for breakfast to lower cholesterol?

A heart-healthy breakfast that can help lower cholesterol should be low in saturated fats and high in fiber, whole grains, and nutrient-rich foods. Here are some breakfast ideas that can help lower cholesterol levels:

Oatmeal: Oats are high in soluble fiber, which helps reduce LDL (“bad”) cholesterol levels. Top your oatmeal with berries, nuts, or seeds for added nutrition and flavor.

Whole grain toast with avocado: Whole grains contain soluble fiber, which can help lower cholesterol levels. Spread avocado on whole grain toast for a dose of healthy monounsaturated fats.

Smoothie with fruits, vegetables, and flaxseeds: Blend fruits like berries, banana, and spinach with unsweetened almond milk or other plant-based milk. Add ground flaxseeds, which are rich in fiber and omega-3 fatty acids, to help lower cholesterol.

Greek yogurt with nuts and berries: Opt for low-fat or non-fat Greek yogurt, which is high in protein and lower in saturated fats. Add a handful of nuts and berries for added fiber, antioxidants, and healthy fats.

Egg white scramble with vegetables: Egg whites are a good source of protein without the cholesterol found in egg yolks. Scramble egg whites with a variety of colorful vegetables for a nutrient-dense and low-cholesterol breakfast.

Remember to limit high-cholesterol and high-saturated fat foods like bacon, full-fat dairy products, and butter. Incorporating heart-healthy fats from sources like nuts, seeds, and avocados can also contribute to a cholesterol-lowering diet.

Other low cholesterol recipes
Delicious chocolate chia seed pudding for diabetics
Low carb balsamic green beans with hazelnuts
Low potassium low protein beet with arugula salad

Archana Singh, PhD

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




*