By Karyl Laeving. Updated January 18, 2026. ⭐⭐⭐⭐⭐ from 128 votes.
These 3 Ingredient Raspberry Chia Cups are creamy, bright, and naturally sweet with zero cooking and zero stress. Made with real raspberries, chia seeds, and milk, this recipe is the ultimate healthy snack, breakfast prep, or light dessert that tastes indulgent but keeps ingredients beautifully simple.
Table of Contents
About This Recipe
What It Is
A no-bake chia pudding made with mashed raspberries, milk of your choice, and chia seeds. That is it. Three real ingredients transform into thick, spoonable cups with vibrant color and fresh berry flavor.
Why It Works
Chia seeds absorb liquid and swell, creating a natural pudding texture without heat, gelatin, or thickeners. Raspberries add fiber, acidity, and natural sweetness that balance the richness of the milk. The result is creamy, refreshing, and satisfying.
When to Make It
- Meal prep breakfasts
- Healthy after-school snacks
- Light desserts
- Summer no-bake treats
- Grab-and-go fridge snacks
3 Ingredient Raspberry Chia Cups
- Total Time: 2 hours 5 minutes
- Yield: 2 cups 1x
Description
Creamy, bright, no-bake 3 Ingredient Raspberry Chia Cups made with raspberries, chia seeds, and milk. Perfect for meal prep breakfasts, healthy snacks, or a light dessert with naturally thick, spoonable texture.
Ingredients
1 cup raspberries (125 g), fresh or thawed frozen
3/4 cup milk of choice (180 ml), dairy or unsweetened plant-based
3 tbsp chia seeds (36 g)
Instructions
1. Mash the raspberries in a medium bowl until mostly smooth (leave a few chunks if you like texture).
2. Stir in the milk until evenly combined with the berries.
3. Add the chia seeds and stir very well, scraping the sides and bottom so no seeds stick.
4. Let the mixture rest for 5 minutes, then stir again to prevent clumps.
5. Cover and refrigerate for 2 to 4 hours (or overnight) until thick and scoopable.
6. Divide into two cups or jars and serve chilled. Add a splash of milk if you want a looser texture.
Notes
Frozen raspberries work great. Thaw first and drain off excess liquid before mashing.
For a smoother pudding, blend raspberries and milk first, then stir in chia seeds.
If the pudding is too thin after chilling, stir in 1/2 tbsp (6 g) more chia seeds and chill 30 to 60 minutes.
If it is too thick, stir in 1 to 2 tbsp milk (15 to 30 ml) until creamy.
Storage: Cover and refrigerate up to 4 days. Best served cold. Freezing is not recommended.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Healthy Desserts
- Method: No-Bake
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 165
- Sugar: 7 g
- Sodium: 90 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 9 g
- Protein: 6 g
- Cholesterol: 5 mg
Why You’ll Love It
- Only 3 real ingredients
- No added sugar required
- Naturally gluten-free and vegetarian
- No cooking, no blender required
- Perfect for meal prep and busy weeks
Key Ingredients & Notes
Raspberries
Fresh or frozen both work. Frozen raspberries should be thawed first so they mash easily. Raspberries are naturally high in fiber and antioxidants, which gives these cups their fresh, tangy flavor.
Chia Seeds
Use whole chia seeds, not ground. They are the magic ingredient that thickens the mixture as it rests. White or black chia seeds both work identically.
Milk of Choice
Any milk works here. Dairy milk creates a richer texture. Almond, oat, soy, or coconut milk all work beautifully for dairy-free options. Unsweetened milk keeps the recipe naturally low sugar.
Optional additions that do not count toward the 3 ingredients:
- 1/4 teaspoon vanilla extract
- 1 teaspoon lemon juice to brighten berries
- 1 to 2 teaspoons maple syrup or honey if you prefer sweeter cups
How to Make 3 Ingredient Raspberry Chia Cups
Step 1: Mash the Raspberries
Add 1 cup (125 g) raspberries to a bowl. Mash with a fork until mostly smooth. Leave some texture if you like a rustic finish or mash fully for a smoother pudding.
Step 2: Stir in Milk
Pour in 3/4 cup (180 ml) milk and stir until fully combined with the raspberries.
Step 3: Add Chia Seeds
Sprinkle in 3 tablespoons (36 g) chia seeds. Stir very well, making sure no dry seeds cling to the sides or bottom.
Step 4: Rest and Re-Stir
Let the mixture sit for 5 minutes, then stir again. This second stir is crucial to prevent clumping and ensure even thickening.
Step 5: Chill
Cover and refrigerate for 2 to 4 hours, or overnight for maximum thickness.
Step 6: Serve
Spoon into jars or cups and enjoy chilled.
Visual cues:
The pudding should be thick, creamy, and spoonable. If it looks loose, let it chill longer. If too thick, stir in a splash of milk.
Pro Tips for Success
- Always stir twice. This prevents chia clumps.
- Mash berries well for even flavor distribution.
- Use a glass jar for best texture and easy storage.
- Chill overnight for the thickest consistency.
- Adjust milk slightly for thinner or thicker pudding.
- Taste before chilling if adding sweetener.
- Layer with yogurt or fruit just before serving for best texture.
Variations & Substitutions
Fruit Swaps
- Strawberries
- Blueberries
- Blackberries
- Mango puree
Creamier Version
Stir in 2 tablespoons Greek yogurt or coconut yogurt before chilling.
Higher Protein
Layer with Greek Yogurt Protein Cups (20g High Protein Snack) from FlavorAndRecipes.com for a filling breakfast.
Dessert Style
Top with dark chocolate chips or crushed nuts.
Kid-Friendly
Mash in half a banana for natural sweetness.
Serving & Storage
Serving
Serve chilled in small jars, cups, or bowls. Top with fresh berries, coconut flakes, or sliced almonds. Pair with Strawberry Yogurt Parfait (High Protein Breakfast) for a balanced morning.
Refrigeration
Store covered in the refrigerator for up to 4 days.
Freezing
Freezing is not recommended as chia pudding changes texture once thawed.
Reheating
Not needed. This recipe is meant to be enjoyed cold.
Conclusion
These 3 Ingredient Raspberry Chia Cups prove that simple ingredients can create powerful flavor and texture. They are fresh, nourishing, and endlessly versatile. If you love easy no-bake recipes, you will also enjoy 3 Ingredient Yogurt Berry Bark (Healthy Frozen Treat) for summer snacking.
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FAQs
Can I use frozen raspberries?
Yes. Thaw them completely and drain excess liquid before mashing.
Why is my chia pudding watery?
It needs more chill time or an extra half tablespoon of chia seeds. Stir again and refrigerate longer.
Can I blend this recipe?
Absolutely. Blending creates a silky smooth pudding with even color.
Is this recipe keto-friendly?
Raspberries are lower sugar than most fruits but not fully keto. Use smaller portions if needed.
Can I double or triple the recipe?
Yes. This recipe scales perfectly for meal prep.
