Coconut Milk Chia Pudding

Raw Coconut Milk Chia

I've never really believed in counting calories. I always thought it was too restrictive and didn't actually mean anything. And I still think, out of context, it doesn't really mean anything.

But I’ve recently been tracking my macronutrient breakdown (carbs, fats & proteins) and caloric intake, because I’ve got some specific goals for fat loss and building muscle, along with a pretty hardcore gym routine for 12 weeks.

In the 5 weeks I’ve been doing it, having days where I enter my macronutrients and calories has help me to measure and see results.

So although I’ve always dismissed the idea of adding calories and nutrients in my recipes, and I still believe focussing on eating healthy and moving your body is the way to overall general health, I also now see the value of measuring if you have specific goals.

Now, I might be imagining it, but it seems like it’s the people that are happy with where they’re at (don’t need or want to gain or lose weight) that seem to think tracking calories are a bad idea. That’s a sweeping statement, but I have to say, that was me.

With that in mind, I wanted to see how one of my favourite breakfasts breaks down. Plus, I wanted to get the recipe up for you, because it just flat out tastes great and keeps me full for several hours.

So here’s the recipe with a breakdown of the nutrients and calories. I’ve done a version with and without honey, if you like something sweeter.

Is this useful for you?

I’d love it if you’d leave me a comment under the recipe to let me know if you’d like me to continue to including nutrient and calorie breakdown.


Raw Coconut Milk Chia Ingredients

Serves 2

  • ΒΌ cup dry chia seeds
  • 1 cup of water
  • 2 tablespoons coconut butter (not coconut oil)
  • 1 scoop protein powder such as Sunwarrior
  • 1 tablespoon maca (I use gelatinised maca)
  • Β½ dropper Sweetleaf toffee stevia
  • Β½ teaspoon lemon juice
  • 1 tablespoon honey (optional)
  • Pinch Celtic sea salt
  • Defrosted blueberries
  1. Put the chia seed in your serving bowl.
  2. The rest of the ingredients (except the blueberries) get blended up in a blender until it forms a milk.
  3. Pour the milk over the chia seed and leave for 15 minutes before serving.
  4. When ready to serve, top with the blueberries and blueberry juice.


Per serving without honey

Calories — 276
Carbs — 19g
Fats — 17g
Protein — 15g

Per serving with honey
Calories — 308
Carbs — 28g
Fats — 17g
Protein — 15g



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  1. marvis

    Hi Russell, I am glad that you gave a breakdown of the macronutrients. I really hope that you continue to do so. I am trying to go completely raw because I have diabetes and high blood pressure. I really need to know the carb count, this determines whether I can use a recipe or eliminate some of the things in a recipe or substitute an ingredient for something else.

  2. Lehane Couture

    Hey Russell, been a long two year process but I went from vegetarian, to vegan, to whole food plant base and now, Raw/plant base. The ‘no counting anything’ approach is what allowed me to reach my goal by removing enough stress to concentrate on just trying out recipes and keep moving forward. But, I agree that counting might have its place niw that I enjoy 30 minute workouts every day. I seem to run out of steam as the week progresses so, I’m thinking there’s something missing. To make it short, yes, keep the breakdown. It helps. πŸ™‚

  3. Renee

    Hi there! I’ve just signed up to the fermenting at home course so now have access to the site… so starting to have poke around the site, saw recipes, clicked on breakfast and the first one… this chia recipe. And so, it sounds lovely… and i love the idea of this whole raw food thing BUT as soon as I look at the ingredient list I start to get a little nervous about what I’ve signed up for… I’m very very new to all of this so maybe I have a naive view but I kind of find it strange that in amongst these great ingredients there seem to be highly processed ones (protein powder, maca, stevia)… maybe I just don’t understand these ingredients or the role the play but I always wonder ‘would my grandmother know what this is’ whenever i’m checking out ingredients and get a bit nervous when I know she wouldn’t… anyway, I’m hoping Russell might be able to respond to this and set me straight (I’m sorry to raise this broad question here but I wasn’t sure where else to do it!) Cheers!

    • Russell

      Hey Renee, no problem πŸ™‚

      I don’t consider natural, raw protein powder or Maca to be highly processed. For example, maca is a root, dried and powdered. Your grandmother would probably drink tea, which could be considered a processed food in a similar way, it’s just that it’s more traditional to us to drink tea. If you were in south America, maca would be very traditional to you too. We’re fortunate to discover these new superfoods that have these benefits and get used to using them.

      I can understand why you wouldn’t want stevia. To use the grandmother example again πŸ™‚ your GM would probably have used sugar here, but sugar is processed and most people agree it’s not good for us. So stevia is an alternative to that. but you can use whatever sweetener you’d like.

  4. Lynn

    I totally agree with Neva! I am the last to join the family with a personal trainer as the thought of counting calories was in the two hard box. All I was interested in was eating whole clean foods. This is wonderful, so thank you.
    As an aside – I have just started a program of 2:5 as I need to tone up. The success has been great – for two days I fast on 500 cal. (600 if you are a male) and then eat normal the other 5 days while being aware of the calories but not tied in. Research on this is still new but worth reading more info on.

  5. Cathe Bedard

    Hi, Russell! I like to have the information available so that I don’t have to spend time figuring it out for myself. I get the information that you have provided plus the amount of fiber on every recipe that I create or get from someone else. I consider the fiber information to be critical; without knowing the fiber content you would think that the chia recipe has too many carbs for many people. Once you subtract the fiber, you realize that the chia seeds are a “good deal” from a carb perspective.

    thanks for the recipe!

  6. nneka akpuche

    This is great! I’m a natural raw food competitor, I don’t have a nutritionist, so I find it had to work out my Marcos. Being raw nd trying to build muscle is a serious challenge. So many non raw foodies are against what I’m doing and say that I will not gain the look I want. I train so hard, but just don’t get the definition I desire. I’m not giving up, to see you do this is fantastic! It’s a huge help for me. Please continue with breaking down the macronutients, not just for me but for others out there that may be going through the same thing. Raw foodies that compete need the support, just as other athletes that do not eat raw food do.

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