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Preconception · Snack

Chia & Hemp Seed Pudding with Raspberries

Make-ahead jars rich in plant omega-3s and zinc from hemp seeds - five minutes to stir together, then at least four hours in the fridge to set.

A no-cook jar that sets itself in the fridge overnight and waits for the afternoon dip. Seed-dense and quietly filling, it suits the trying-to-conceive season for both partners, and it stays in rotation precisely because the effort barely registers.

Chia & Hemp Seed Pudding with Raspberries - Make-ahead jars rich in plant omega-3s and zinc from hemp seeds
Easy
Vegan Low-carb Omega-3ZincFiber

Ingredients

for 2 people
  • 6 tbspchia seeds
  • 3 tbsphemp seeds
  • 400 mlunsweetened almond milk
  • 1 tspvanilla extract
  • 150 graspberries
  • 30 galmonds, chopped

Open this recipe in the interactive app to scale servings, switch to oz and cups, and tick ingredients off as you cook.

Per serving (approx.): 300 calories · 11 g protein · 18 g carbs · 20 g fat · 12 g fiber

Method

  1. Stir. Stir the chia seeds, hemp seeds, almond milk and vanilla together in a jar or bowl for about a minute, until the seeds are spread evenly through the liquid instead of settling in one lump.
  2. Rest. Wait 10 minutes, then stir hard again, scraping the bottom and corners. This second stir is what stops the seeds setting into a solid clump under a layer of thin milk.
  3. Chill. Cover and refrigerate at least 4 hours, ideally overnight, until the pudding is thick enough to hold the mark of a spoon. It keeps 2 days in the fridge.
  4. Top. Just before eating, scatter the raspberries and chopped almonds over the top. Adding them now rather than the night before keeps the berries whole and the almonds crisp.
Worth knowingMake a couple of jars at once - they keep 2 days in the fridge.

Is this safe when trying to conceive?

Yes - nothing in the jar is restricted while trying to conceive, and it genuinely suits both of you. The zinc in the hemp seeds is involved in sperm production and has been studied for semen quality, though trials of supplements stop well short of promising better outcomes - food-first is the honest framing. Sperm are made over roughly the three months before conception, so what stays in rotation matters more than any single snack.

Substitutions & allergens
  • Swap the almond milk for oat milk and the almond topping for pumpkin seeds - together that removes nuts, and pumpkin seeds keep the zinc story going.
  • Ground flaxseed can stand in for the hemp seeds and holds the plant omega-3 line, though hemp is where the zinc lives.
  • Frozen raspberries work - drop them in frozen and they thaw by morning.
  • Any milk you already drink sets the pudding just as well; the chia does the thickening, not the milk.

Storage & reheating

The note already covers how long a batch of jars keeps; the rules worth adding are to run the fridge at 0-5C, per FSA chilling guidance, and to add the raspberries and almonds at eating time so they stay bright and crunchy. Chia pudding does not survive the freezer - the set breaks as it thaws - so make only what the week will use.

Checked against the public guidance we follow - see our sources & editorial standards.

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This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.