By Karyl Laeving. Updated January 29, 2026. ⭐⭐⭐⭐⭐ from 228 votes.
These Banana Chia Breakfast Cups are creamy, naturally sweet, and perfectly spoonable with zero cooking required. Built for busy mornings and healthy cravings, this make ahead breakfast uses ripe bananas and chia seeds to deliver fiber rich energy that actually keeps you full.
About This Recipe
What it is
Banana Chia Breakfast Cups are chilled breakfast jars made by combining mashed banana, chia seeds, and milk, then letting everything set into a pudding like texture. They are thick, creamy, lightly sweet, and endlessly customizable.
Why it works
Chia seeds absorb liquid and create a gel structure that thickens overnight. Ripe bananas add sweetness, body, and natural binding, so you do not need refined sugar or thickeners. The result is a balanced breakfast with fiber, plant based protein, and slow digesting carbs.
When to make it
This recipe shines on busy weekdays, meal prep Sundays, post workout mornings, and warm weather when turning on the stove feels unnecessary. It is also perfect for kids, brunch boards, and healthy snacks.
Print
Banana Chia Breakfast Cups
- Total Time: 4 hours 10 minutes
- Yield: 3 to 4 servings 1x
- Diet: Vegetarian
Description
Creamy, no-bake Banana Chia Breakfast Cups made with ripe bananas, chia seeds, and milk. Naturally sweet, meal-prep friendly, and perfect for grab-and-go mornings.
Ingredients
2 medium ripe bananas (about 240 g mashed)
1½ cups milk of choice (360 ml)
6 tbsp chia seeds (60 g)
1 tsp vanilla extract (5 ml)
½ tsp ground cinnamon (1 g), optional
1 to 2 tbsp maple syrup (15 to 30 ml), optional
Toppings (optional): sliced banana, blueberries, raspberries, granola, nut butter, shredded coconut
Instructions
1. Mash the bananas in a medium bowl until mostly smooth.
2. Whisk in the milk, vanilla, cinnamon (if using), and maple syrup (if using).
3. Stir in the chia seeds until evenly combined and no dry clumps remain.
4. Let the mixture rest for 5 minutes, then stir again to prevent clumping.
5. Divide into 3 to 4 jars or cups, cover, and refrigerate for at least 4 hours or overnight.
6. Stir once more before serving, loosen with a splash of milk if needed, then add toppings and enjoy.
Notes
Stir twice before chilling to avoid chia clumps.
For thicker cups, chill overnight.
If too thin after chilling, stir in 1 tbsp (10 g) chia seeds and chill 30 minutes more.
If too thick, loosen with 1 to 3 tbsp (15 to 45 ml) milk before serving.
Storage: refrigerate covered up to 4 days. Best served cold.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: No-Bake
- Cuisine: American
Nutrition
- Serving Size: 1 cup (1 jar)
- Calories: 200
- Sugar: 12 g
- Sodium: 80 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 10 g
- Protein: 6 g
- Cholesterol: 0 mg
Why You’ll Love It
- Naturally sweet with no refined sugar required
- No bake and no blender needed
- Perfect for meal prep and grab and go mornings
- Customizable for dairy free, high protein, or vegan diets
- Creamy texture that feels indulgent but fuels you well
Key Ingredients and Notes
Ripe Bananas
Use bananas with heavy brown spotting. The riper they are, the sweeter and creamier your cups will be. Overripe bananas also mash more smoothly, which helps the pudding set evenly.
Chia Seeds
Chia seeds are the thickening powerhouse. Use fresh seeds for best gelling power. Both black and white chia seeds work equally well.
Milk of Choice
Unsweetened almond milk, oat milk, or dairy milk all work beautifully. Coconut milk creates an extra creamy texture but is richer. For protein focused cups, dairy milk or soy milk are excellent.
Vanilla Extract
Vanilla enhances the natural sweetness of banana and adds warmth. Pure vanilla extract is best.
Cinnamon
Optional but recommended. Cinnamon deepens the banana flavor and adds cozy aroma without overpowering.
Optional Sweetener
If your bananas are very ripe, you may not need any added sweetener. Maple syrup or honey can be added to taste. For kids, a touch of sweetness often helps.
For more on chia seed nutrition and how they work, Healthline has an excellent science backed breakdown woven naturally into healthy meal planning.
How to Make Banana Chia Breakfast Cups
Step 1
In a medium bowl, mash 2 ripe bananas (about 240 g mashed) until smooth with minimal lumps.
Step 2
Whisk in 1½ cups milk (360 ml), 1 teaspoon vanilla extract (5 ml), and ½ teaspoon cinnamon (1 g) if using. Add 1 to 2 tablespoons maple syrup or honey (15 to 30 ml) only if needed.
Step 3
Stir in 6 tablespoons chia seeds (60 g) until evenly distributed. Make sure no seeds clump together.
Step 4
Let the mixture rest for 5 minutes, then stir again thoroughly. This second stir is essential for even thickening.
Step 5
Divide the mixture evenly into 3 to 4 jars or cups. Cover and refrigerate for at least 4 hours, preferably overnight.
Step 6
Once set, stir gently and add toppings just before serving.
Pro Tips for Success
- Always stir twice to prevent chia clumps
- Use very ripe bananas for best sweetness and texture
- Chill overnight for the thickest, creamiest consistency
- If pudding is too thick, stir in a splash of milk before serving
- If too thin, add 1 more tablespoon chia seeds and chill 30 minutes
- Layer with yogurt or fruit for visual appeal and texture contrast
If you enjoy easy protein rich breakfasts like this, you may also love Strawberry Yogurt Parfait (High Protein Breakfast) or Apple Cinnamon Overnight Oats (5 Minute Prep) from Flavor and Recipes.
Variations and Substitutions
High Protein Banana Chia Cups
Stir in ½ cup Greek yogurt (120 g) before chilling. This boosts protein and adds tang. Similar protein focused inspiration can be found in Greek Yogurt Protein Cups (20g High Protein Snack).
Dairy Free and Vegan
Use almond, oat, soy, or coconut milk. Skip honey and use maple syrup if sweetening.
Chocolate Banana
Add 1 tablespoon cocoa powder (5 g) and an extra splash of milk. This creates a dessert like breakfast similar in vibe to Chocolate Protein Oatmeal (Dessert for Breakfast).
Berry Banana
Fold in mashed strawberries or blueberries before chilling for color and antioxidants.
Crunchy Topping Lovers
Top with granola, toasted coconut, cacao nibs, or chopped nuts right before serving.
Serving and Storage
Serving
Serve chilled straight from the jar or transfer to a bowl and top generously. These cups are excellent alongside fresh fruit or a warm drink.
Refrigeration
Store covered in the refrigerator for up to 4 days.
Freezing
Freezing is not recommended as chia pudding texture changes when thawed.
Reheating
These cups are meant to be enjoyed cold. Do not heat.
FAQs
Can I blend the mixture?
Yes. Blending creates an ultra smooth, mousse like texture that kids especially love. Simply blend all ingredients before chilling.
Why is my chia pudding watery?
This usually means not enough chia seeds or insufficient chilling time. Stir well, add 1 tablespoon more chia seeds, and chill longer.
Can I make this sugar free?
Absolutely. Use very ripe bananas and skip added sweeteners.
Are Banana Chia Breakfast Cups good for weight management?
Yes. They are fiber rich, naturally sweet, and very filling. Chia seeds help slow digestion which supports steady energy levels. BBC Good Food often highlights chia based breakfasts for balanced nutrition.
Can kids eat chia pudding?
Yes. These cups are soft, safe, and nutrient dense. For younger kids, blending is recommended.
Conclusion
Banana Chia Breakfast Cups are proof that simple ingredients can create powerful, crave worthy breakfasts. With creamy texture, natural sweetness, and endless customization, this recipe belongs in every meal prep rotation.
Leave a rating if you loved it, drop a comment with your favorite toppings, and share a photo to inspire others. Subscribe to the Flavor and Recipes newsletter for more healthy, high performing breakfast ideas.
