Turmeric Golden Coconut Milk Chia Pudding

Why This Works for Intermittent Fasting

This pudding is built almost entirely from fat — full-fat coconut milk provides a slow-digesting, insulin-stable foundation that keeps you satiated for hours without triggering a blood sugar spike. Chia seeds add omega-3 fatty acids, fibre, and a moderate amount of plant protein, making this a clean, easily digestible first meal to break a fast. The golden turmeric-ginger blend is one of the most studied anti-inflammatory combinations in nutritional research, making this more than just a tasty breakfast — it's a purposeful one. Best eaten within a 16:8 or 18:6 window as the first meal after your fast.

Ingredients

• 5 tablespoons chia seeds
• 1 cup (240 ml) full-fat coconut milk (from a can — not the carton)
• 1/2 cup (120 ml) water
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon
• 1 pinch black pepper (activates turmeric's curcumin by up to 2,000%)
• 1 pinch fine sea salt
• 1/2 teaspoon pure vanilla extract (no added sugar)
• Optional: stevia or monk fruit sweetener to taste

Optional toppings (per serving):

• 1 tablespoon unsweetened coconut flakes
• Pinch of extra cinnamon or turmeric
• A few crushed walnuts for additional omega-3s

Instructions

1. Shake or stir the can of coconut milk well before opening to recombine any separated cream.
2. In a medium bowl or jug, whisk together the coconut milk, water, turmeric, ginger, cinnamon, black pepper, sea salt, and vanilla extract until smooth and evenly golden.
3. Add the chia seeds and stir thoroughly for about 60 seconds. The seeds will begin to swell quickly, so even mixing at this stage is essential to prevent clumping.
4. Let the mixture sit at room temperature for 5 minutes, then stir again firmly to redistribute any seeds that have started to clump at the bottom.
5. Taste and add stevia or monk fruit sweetener at this point if you want a slightly sweet pudding.
6. Cover the bowl and refrigerate for at least 4 hours, or overnight. The pudding sets to a thick, creamy consistency as the chia seeds absorb the liquid.
7. Before serving, stir once more and divide between two bowls. Add toppings if using.

Nutrition Per Serving

Fasting Compatibility

This recipe is best suited to 16:8, 18:6, and OMAD protocols. The high fat content provides prolonged satiety, making it easier to maintain a longer fasting window after eating. Because there is no sugar or starch, insulin remains low after eating, keeping you in a fat-burning metabolic state.

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• Matcha coconut cream protein smoothie
• Scrambled eggs with spinach and feta

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.