Fat-burning chocolate-chia pudding recipe

There’s absolutely room for chocolate on the Fast Metabolism Diet. Remember: Chocolate stimulates those feel-good endorphins that can really rev up your metabolic fire. Last week we shared this recipe for Chocolate Oatmeal. This week it’s a creamy snack that won’t leave you feeling guilty — remember, guilt is fattening!

You might have heard of chia seeds — they’re the same seeds used to grow Chia Pets. They’re part of the salvia family of plants, grown mainly in Mexico.

Chia seeds have gained ground as a new superfood — but the claim is more than just hype. Chia seeds are rich in fat-burning omega-3 fatty acids, and they’re packed with antioxidants. They’re fiber-rich, so they’re a great feel-full food. And chia seeds are a great way to add minerals to your diet, including calcium, phosphorus, magnesium, manganese, copper, iron, and zinc.

In short, tiny chia seeds are loaded with micro-nutrients to enhance your fast metabolism!

Another bonus: When you add liquid to chia seeds and let it sit for a bit, they create a gel. That makes chia seeds a perfect ingredient for pudding, getting you that creamy texture without adding milk or gelatin.

You can enjoy chia seeds on Phase 3. Sprinkle them on salads or into smoothies as part of your healthy fat requirement. Or enjoy them in this chia pudding recipe, which would serve as your healthy-fat snack for Phase 3 (remember to pair with a Phase 3 veggie).

Chocolate Chia Pudding

Prep Time: 5 minutes

Total Time: 12 hours

Yield: Serves 2, Phase 3


  • 1 1/4 cup almond milk
  • 1/4 cup chia seeds
  • 1 1/2 tablespoons raw cacao powder
  • 1/4 teaspoon liquid stevia (or to taste)
  • Raw cacao nibs for garnish (optional)


  1. In a measuring cup or bowl, whisk together the almond milk, chia seeds, and cacao powder until all lumps are gone. Whisk in the stevia to taste. Pour the mixture into individual serving dishes (or leave it all in one bowl), and refrigerate overnight until the pudding is set. Serve chilled, garnished with cacao nibs if you like.


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120 thoughts on “Fat-burning chocolate-chia pudding recipe

        • Yes — but be aware you will need different amounts. While xylitol can be used 1:1 for sugar, you need much less stevia. Check the packaging, as each brand can vary. Typically, you’d use about 1 teaspoon for 1 cup of xylitol.

  1. This seems to be the only thing even approaching a birthday food, i.e. instead of a cake. Isn’t there anything else at all? A celebration treat?

    • There just aren’t many baked goods that will work on the diet. One idea is to make the sorbets for a birthday treat.

    • Try a creamy Cashew cheese cake. Use nuts for crust. check on line for vegan cashew cheese cake recipes. Just have to modify things like substitute certain nuts, sweeteners, etc with items that are on the diet. You can top with blueberries or raspberries.

  2. I have a delicious treat for phase three
    crumbled rice cakes drizzeld with almonds, carob chips ,stevia,and rasberries. Delicious!

  3. I order from vitacost.com…tea, healthy toothpaste etc, Cocoa nibs, raw cocoa, almond or coconut milk….free shipping if you spend $49. Quick too.

  4. Sorry, I know this isn’t quite the right place but there was nowhere on the relevant bit to post a comment. Please can we none – Facebook users have access to the mini recipe too? I choose not to use FB so cannot access this resource. Thanks.

    • You are missing out on a lot of stuff related to the diet if you are not using FB. I actually got a Facebook account just for this purpose. You do not have to provide your full name or give out any personal info about yourself. Haylie answers all the diet related questions personally usually within the same date except for weekends.

  5. This looks delicious! Thank you! I know the post says it counts as a snack but could you eat it twice a day? Also, for the days vegetables, is juicing acceptable?

  6. Join the FMD support group on Facebook! Great recipes there including a chocolate mug cake that uses canned pumpkin! If fab and fast! I love the chocolate chia pudding with chocolate liquid stevia and Hershey’s Special Dark unsweetened cocoa – it tastes so decadent! Add a handful of fresh or frozen raspberries and I’m in heaven!

  7. same here as well, I chose not to use face book where else can I find these recipes.
    Also For Grace , I have a chocolate lava cake that works on phase 3 all the phase 3 ingredients you can use

  8. ochojam please share your chocolate lava cake recipe that works on phase 3. I’d love to have a chocolate cake recipe that is safe on one of the phases. Thank You

  9. I choose not to use Facebook either after a horrendous experience. PLEASE figure out some other way for the rest of us to have access to all the information!

  10. I also do not use facebook. the controls are too difficult to navigate and I don’t want the whole world knowing about my diet questions. Please post more things somewhere other than facebook.

  11. Do the chia seeds need to be soaked first, or is just sitting in the almond milk overnight enough to make it gelatinous? And how so we email recipes to each other? I’ve always loved to cook but the FMD has re-awakened the fun in trying new recipes!

  12. I just made the pudding but I am wondering how this is a healthy fat snack when it has almond milk in it? I can’t find almond milk in the food list….I only find almond cheese in the proteins.

  13. I will not use FB either & have had superb success with your diet! I swear by it and have reached goal. Would love this chocolate cake recipe!!

  14. Does liquid stevia taste better than powdered?
    I tried with stevia and xylitol and didn’t like flavor of either. Then I found this recipe online and really prefer the flavor. It does push it into phase 4 due to sweetener.
    Chocolate Chia Overnight Pudding, (Phase 4)
    • 1 cup full fat canned coconut milk or almond milk
    • 1 heaping tablespoon almond butter (or other nut or seed butter)
    • 1 teaspoon vanilla extract
    • 2 tablespoons maple syrup or honey
    • 1 tablespoon unsweetened cocoa powder
    • ¼ cup chia seeds
    Blend all indregients except chia seeds. Stir in chia seeds. Chill overnight.
    4 servings, 134 calories each (with almond milk, significantly more with coconut)

  15. I don’t think the almond milk measurement is correct. I can only have 3/8 cup of almond milk (I have more than 40 pounds to lose) so that would be 3/4 cup for two servings, correct? The recipe calls for 1 1/4 cups. Thank you.

  16. I would love the chocolate lava cake and the chocolate muffin recipe too as I don’t want to get involved with FB as I just don’t have the time for it right now. I would be very grateful for those recipes. Thank you.

    • It’s best not to swap the fruits with meals — keep your Phase 1 fruit at lunch. Haylie planned it that way so your body is away from sugar for a longer period. You can use whatever veggies you like, at any time.

      • so if need to have a 3rd snack, should it not be a fruit in order to stay away from sugar longer? If not, what should it be for phase 1? Thanks

        • It should be a fruit for P1, if you have to have a third snack, but only if you are still up 4 hours after dinner and aren’t immediately going to bed. In that case the eat-frequently rule over-rules the no fruit after afternoon snack.

  17. I am new to the diet..only 2 days and I don’t know where everybody is getting this excess information or reciepes. I would love some of the reciepes shown on the reply blog, but I am not very computer savy and certainly not FB savy. Can anyone help?

  18. I also do not want to use FB. Couldn’t you have an email address that we could communicate on. You could just send out your info to your entire address book which would be made up of those of us who would sign up. Not sure if this comment will even work. I can never find an answer to my comments when I post here

  19. Hello. The CHIA PUDDING recipe calls for 1.25 cups of almond milk which is 10 oz. It also says it serves two so that is two servings… but i thought our almond milk portion was only ¼ cup which is only 2 ounces. Can you please clarify?


    • You can have 1/4 cup of almond milk as a condiment — it is so watered down, it’s really not the same as a 1/4 cup of almonds. But if you have more than 1/4 cup, it needs to count as one of your healthy fats.

  20. What almond milk do you suggest? I looked at 3 different cartons I have and all have added sugar despite being unsweetened.

  21. Can I have “About Time” brand protein powder as a snack substitute? It is made with stevia and one of the “cleanest” protein powders out there. Thank you

  22. I am allergic to nuts, peanuts, tree nuts, etc. I’ve never tried drinking almond milk. Is there an alternative to it I can use in the recipies?

    • No, that’s sugar, and not on the diet. Navitas Naturals is one brand of pure cacao nibs — I know you can find those online.

    • YOu can only use rice milk in Phase 1. On Phase 3, you could also use coconut milk, cashew milk, hemp milk.

  23. God bless you for this amazing recipe! My mom and I absolutely love it! We both love chocolate and my mom has a serious sweet tooth. I hope it was okay to use unsweetened cocoa powder.

  24. Can’t wait to try this! Had a quick question, does Stevia have aspartame or phenylalanine in it? Thanks for this! For someone who has a low thyroid, meaning slow metabolism, I really need these fast-burning recipes! Just discovered your site from pinterest so I’m excited to look at the other recipes! ;)

    • Stevia is a plant. It does not contain chemicals. But always check packaging — I haven’t seen one, but it’s possible there’s some brand out there that combines stevia with artificial chemicals. Good luck!

      • Truvia brand combines stevia with eryithritol. It’s a different sugar alcohol from xylitol.
        Is erythritol OK to use and if not, why not? Thanks!

        • Erythritol isn’t Haylie’s favorite ingredient since it is typically corn-derived, but as long as it’s not the first ingredient, it’s okay.

  25. When I originally commented I seem to have clicked the -Notify me when new comments are added-
    checkbox and now every time a comment is added I recieve
    4 emails with the exact same comment. Perhaps there is a way you are able to remove me from that service?
    Appreciate it!

    • Oh boy. That is annoying. The office is closed, so I won’t be able to contact tech support on this until Monday, but I will follow up and see if we can’t change that.

  26. Why organic raw cacao butter is not consider a healthy fat on this program?
    Why healthy saturated fat are off this program except for coconut and egg yolks?
    At the end of the day, cacao nibs have cacao butter in them and they are allowed.
    And what about animal fat from organic fed animals?

    • Hi Christine. I’m not sure why Haylie did not include cacao butter specifically. Overall, she chose items for the food lists very deliberately, based on the metabolic changes she wants to induce. That doesn’t mean that foods not on the list are “bad” — it just means that she choose foods with the highest and most appropriate metabolic effect.

  27. Can you tell me what this counts as? Is it a fact protein can it be a snack?
    Also do you have a link for more phase 3 snacks I’m tried of nuts and hummus TIA

    • As it says above, “Or enjoy them in this chia pudding recipe, which would serve as your healthy-fat snack for Phase 3 (remember to pair with a Phase 3 veggie).”

    • For snacks, as long as it has a healthy fat, it’s fine. You could have a salad, for example, with oil-based dressing and a couple of ounces of leftover chicken or turkey. You could have tuna with mayo. Or how about olives? They can be a Phase 3 snack as well.

  28. FYI, chia does not “speed up” metabolism or burn more fat. That’s not how metabolism and fat burning work. It has health benefits and awesome nutrients for sure, but don’t mislead people by making unscientific and/or overstated claims. Anyway, chia puddings are tasty!

  29. Does anyone actually like the raw Navitas Naturals Cacao nibs? I love bittersweet chocolate, but neither i nor any member of my family could stomach the bitter taste. Had to return them for store credit. The photo of the pudding looks to have mini chocolate chips on top, not the irregular shaped nibs called for in the recipe.

    • The raw cacao nibs are similar to baking chocolate–very bitter. The chips that we used as the garnish are carob chips, which are also allowed on Phase 3.

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