Golden Milk Chia Pudding, an Anti-Inflammatory Breakfast Recipe

By Beth Lipton
Reviewed by Ahna Crum, R.D.N.
February 05, 2024

Chia pudding is a great make-ahead breakfast, perfect for busy or fatigued mornings. With protein and loads of fiber, chia seeds can help keep you feeling full and energized. The anti-inflammatory spices in the golden milk—turmeric, ginger, and cinnamon—are all soothing, warming, and delicious, too.

Enjoy the pudding as is, or top it with pineapple or berries, a drizzle of your favorite nut butter, or both.

This recipe is: dairy free, gluten free, heart healthy

Prep: 10 minutes

Chill: 2 hours

Serves 4


  • 2 cups unsweetened almond milk (plain or vanilla), or other nondairy milk of choice
  • 1 tablespoon honey or maple syrup
  • 1 scoop (2 tablespoons) plain or vanilla protein powder (rice or pea)
  • ½ teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ⅛ teaspoon ground cardamom, optional
  • ¼ teaspoon fine sea salt
  • Pinch of freshly ground black pepper
  • 1 teaspoon vanilla extract
  • ½ cup chia seeds, divided
  • ½ cup chopped fresh pineapple or berries, for topping, optional
  • Nut butter, for drizzling, optional


In a blender, combine the almond milk, honey or maple syrup, protein powder, cinnamon, ginger, turmeric, cardamom (if using), salt, pepper, and vanilla.

golden milk being mixed in the blender

Add 2 tablespoons of chia seeds to each of 4 mugs, small bowls, or mason jars. Then, add the almond milk mixture, pouring it evenly among the containers. Stir.

Cover and refrigerate until the puddings firm up, at least 2 hours, or overnight. You can check them after 5 to 10 minutes—if the seeds are clumping or settling, stir again.

When ready to serve, remove the chia seed pudding from the refrigerator and top with fruit, if desired.

The puddings will keep, covered and refrigerated, for up to 4 days.

Note: Don’t skip adding the black pepper with your spices. You won’t taste it, but the pepper helps activate the turmeric’s anti-inflammatory powers.

You May Also Like: