Confession time: I have a *slight* obsession with chia pudding.
There are just so many things to love about it: it’s SUPER easy to make (whisk together ingredients and chill overnight in the fridge), it makes meal prep/batch cooking effortless, it’s rich in nutrients that work to support gut and hormone health, AND it tastes like dessert.
Basically, it checks all of the boxes for me (and my kids love it too) so it’s one of my staples I make weekly.
While I have many different versions I love, this coconut mango chia pudding has become a summer fan favorite around here, with its slightly sweet, tropical and refreshing flavor and creamy, cool texture perfect for the season.
You can snag all of the hormone healthy details, benefits and recipe below.
Not gonna lie, this fruit is pretty amazing. Not only has mango consumption been shown to help maintain healthy blood sugar levels and increase production of leptin, our satiety hormone, but it’s rich in vitamins A, C, and E (all needed for healthy hormone production) as well as fiber and digestive enzymes that help us properly absorb nutrients via our food.
I am literally obsessed with chia seeds, which are loaded with thyroid-supportive omega-3 fatty acids and soluble fiber that helps to eliminate excess estrogen as well as feed healthy gut flora. Plus their ability to expand with a liquid and create a creamy pudding is magic.
Coconut in all forms (milk, cream, oil, flakes, etc.) is rich in saturated fat needed to produce sex hormones (estrogen, testosterone and progesterone), which do everything from regulate a healthy menstrual cycle to boost fertility, cognitive function, confidence, and mood.
While there’s no shortage of delicious and nutritious chia pudding topping options, I love sprinkling on a bit of bee pollen (loaded with enzymes that help us digest our food), coconut shavings (high in fiber and healthy fats), fresh berries (rich in antioxidants) and raw honey (anti-bacterial, anti-fungal and rich in prebiotics).
This recipe is naturally dairy-free and paleo, thanks to the use of creamy coconut milk!
This coconut mango chia pudding recipe is naturally vegan, just be sure to leave the bee pollen and raw honey off the toppings!
While this chia pudding is naturally rich in protein (5g per 1/2 cup), you could try whisking in 1-2 servings of protein powder to the pudding mixture or topping with chopped nuts and seeds or nut/seed butter for an additional protein boost.
I love making my chia pudding filling with coconut milk (so creamy!) but try to steer clear of brands that contain guar gum a common ingredient that can increase intestinal inflammation and symptoms such as gas, bloating, etc. This is my favorite guar-gum free brand.
Toppings are an amazing way to up both the flavor and nutrient-density of chia pudding (or anything for that matter, lol) but I always encourage to stay clear of those that contain lots of sneaky added sugars (such as store-bought granola, cereal, dried fruit, etc.) which can spike blood sugar and disrupt gut bacteria.
While you can enjoy chia pudding at any point throughout your cycle, this recipe is especially rich in vitamins, minerals and fiber that support healthy hormone production during your follicular and ovulatory phases. It also has a naturally cooling effect, which according to Traditional Chinese Medicine (TCM) makes it especially beneficial to consume during warmer or hot phases (aka your follicular and ovulatory phases, when your body temperature naturally increases).
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This tropical coconut mango chia pudding is delicious + refreshing, easy to make & loaded with gut-healthy + hormone balancing nutrients.
Author: Lauren Chambers
Recipe Type: dessert, breakfast, snack
For the coconut chia pudding:
For the mango puree:
*This makes 3-4 pretty large servings. You can either pre-portion them into individual sealed glass jars or containers and store in the fridge so they’re ready to grab and go or store puree in one large container and chia pudding in another, then use as needed for healthy breakfasts, snacks or desserts throughout the week.
I’m honored to support you on your journey to optimal hormone health + happiness. Thanks for being here babe.