Overnight Cocoa-Banana Chia Pudding with Walnuts & Berries
A make-ahead pudding of chia and kefir whisked with raw cacao and mashed banana, set overnight and layered with walnuts and mixed berries. Creamy, lightly sweet from fruit alone, and ready when you wake.
Why it works
Chia seeds and walnuts are dense sources of magnesium and plant omega-3 (ALA) that support nervous-system calm and vascular tone, while cultured kefir feeds the gut microbiome that communicates with the brain along the gut–brain axis. Raw cacao supplies flavanol polyphenols linked to reduced perceived stress, and mashed banana plus chia provide complex, fiber-slowed carbohydrate that steadies blood sugar and supports serotonin production without added sugar.
Grounded in research on cocoa flavanols and stress reactivity, fermented-food effects on the gut–brain axis, and dietary magnesium and ALA omega-3 intake associated with better stress and mood measures.
Ingredients
- 1/4 cup chia seeds
- 1 1/4 cups plain unsweetened kefir (or unsweetened soy kefir for dairy-free)
- 1 ripe banana, mashed
- 1 tbsp unsweetened raw cacao or cocoa powder
- 1/2 tsp vanilla extract
- 1/4 cup walnut halves, roughly chopped
- 3/4 cup mixed berries (blueberries and raspberries)
- 1 tsp maple syrup, optional
- pinch of flaky salt
Method
- In a bowl or jar, whisk the kefir, mashed banana, cacao, vanilla, optional maple syrup, and pinch of salt until smooth.
- Whisk in the chia seeds thoroughly, then let sit 5 minutes and whisk again to break up any clumps.
- Cover and refrigerate overnight, or at least 4 hours, until thick and spoonable.
- Stir the set pudding, then divide between two glasses or bowls.
- Top with chopped walnuts and mixed berries and serve chilled.
