Dairy-Free Kiwi Blueberry Chia Pudding for First Trimester Constipation

This Dairy-Free Kiwi Blueberry Chia Pudding started because I was trying to use up leftover kiwis and plant milk before they went bad.

At that point, I was so constipated I genuinely could not remember the last time I’d gone to the bathroom. It felt absurd. Like my entire digestive system had simply clocked out. I still wanted breakfast to feel at least a little enjoyable though, not just like another task.

My Overnight Chia Pudding with Homemade Granola was usually my simpler option on tougher mornings, but this one felt a little more special without creating extra work.

Why This Pregnancy Kiwi Blueberry Chia Pudding Recipe for First Trimester Works

High in fiber. Chia seeds and kiwi help support digestion during constipation-heavy weeks.
Banana-free. Helpful during strong banana aversions.
Make-ahead friendly. Easy to prep ahead when fatigue makes mornings harder.
Cold texture. Easier to tolerate when warm breakfasts feel unappealing.
Dairy-free. Gentler on sensitive stomachs during early pregnancy.

How These Ingredients Support You & The Baby

The kiwi keeps everything tasting fresh and bright, while the chia pudding itself turns thick enough to actually feel filling. I expected the texture to bother me honestly, but it didn’t. It was cold, fruity, and easy to eat.

During that phase, I was very over bananas, so this became one of the few breakfasts that still felt hearty without relying on them.

When I wanted something richer instead, I rotated between my Pistachio Overnight Chia Pudding and Chocolate Banana Chia Pudding for a version that felt a little less spring-like.

Prep Time: 10 minutes / Total Time: 10 minutes + chilling time / Yields: 1 serving

Ingredients

1 cup (240 ml) Unsweetened Macadamia Milk
3 tablespoons chia seeds
1–2 tablespoons raw honey or agave nectar
½ teaspoon pure vanilla extract

For the Homemade Kiwi Purée

2–3 ripe kiwis, peeled and chopped
1 teaspoon raw honey (or to taste)

Optional Toppings

Fresh blueberries (2-3 tablespoons)
Toasted coconut chips (2–3 tablespoons)
Sliced fresh kiwi

Preparation Instructions for Pregnancy-Friendly Kiwi Blueberry Chia Pudding

In a jar or bowl, whisk together the unsweetened macadamia milk, chia seeds, raw honey, and vanilla extract until well combined.
Let the mixture sit for 5 minutes, then whisk again to prevent clumping. Cover and refrigerate for at least 4 hours or overnight until it reaches a thick pudding-like consistency.
To make the kiwi purée: Blend the peeled and chopped kiwis, water, and 1 teaspoon raw honey until smooth. Taste and add a little more honey if desired. Set aside or refrigerate until ready to use.
Once the chia pudding has thickened, give it a good stir.
Divide into serving jars. Spoon the kiwi purée on top.
Top with fresh blueberries, toasted coconut chips, and sliced kiwi just before serving. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Kiwi Blueberry Chia Pudding

Swap the milk: Feel free to use 10-Minute Almond Milk, coconut milk, 2-Ingredient Cashew Milk, 5-Minute Oat Milk, 5-Minute Rice Milk, or your favorite plant-based milk. I even have a Sweetened Almond Milk (3-Ways!) recipe.
Prep ahead: Double or triple the recipe (without toppings) and you'll have breakfast for a couple days ready :)
Add more protein: Stir in 1 tablespoon hemp seeds or 1-Ingredient Almond Butter into the mixture for a heartier breakfast.
More toppings: Sprinkle in dried cranberries or sliced almonds for extra texture.
Swap the purée: Strawberry, raspberry, or mango purée are great swaps.

What to Serve With This Kiwi Blueberry Chia Pudding

Here are my favorite ways to enjoy it:

On its own, when that's all I can handle.
With my High-Fiber Avocado Toast for breakfast.
Stirring any leftovers into my Berry Smoothie Bowl.

How to Store This Dairy-Free Chia Pudding

Fridge: The prepared chia pudding (without toppings) can be refrigerated in an airtight container for up to 4 days. Store the chia pudding and purée separately.

FAQs

Is chia pudding good during pregnancy?

Chia pudding is often enjoyed during pregnancy because chia seeds provide fiber and create a soft, easy-to-eat texture.

Can kiwi help with constipation?

Kiwi is commonly associated with digestive support because it naturally contains fiber and water.

How long does chia pudding need to sit?

Chia pudding typically needs at least 4 hours in the refrigerator to fully thicken, though overnight chilling usually creates the best texture.

Can you make chia pudding dairy-free?

Yes. Chia pudding works well with dairy-free milks like macadamia milk, almond milk, oat milk, rice milk, or cashew milk. Plant-based milks still allow the chia seeds to thicken properly.

Why is my chia pudding too thin?

Chia pudding may stay thin if there is too much liquid or if the mixture was not stirred well before chilling. Letting it sit longer or adding a small amount of extra chia seeds can help thicken it.

Can you meal prep chia pudding?

Yes. Chia pudding is commonly meal-prepped because it stores well in the refrigerator for several days. Many toppings are best added just before serving for freshness and texture.