Dairy-Free Raspberry Pistachio Chia Pudding for First Trimester Constipation

This Dairy-Free Raspberry Pistachio Chia Pudding came out of my pistachio phase, which honestly got a little out of hand. I was putting pistachios on everything.

Yogurt, smoothies, oatmeal, toast. That morning I realized I’d run out of homemade pistachio butter, but I still had a bag of whole pistachios sitting in the pantry and a box of raspberries in the fridge that needed to be used.

My Pistachio Chia Pudding was the original inspiration here, but this version felt lighter and a little more spring-like, which was exactly what I wanted at that point.

Why This Pregnancy Raspberry Pistachio Chia Pudding Recipe for First Trimester Works

High in fiber. Chia seeds and raspberries help support digestion during constipation-heavy weeks.
Great for meal-prep. Easy to prep ahead for low-energy mornings.
Cold and refreshing. Works well when heavier breakfasts feel overwhelming.
Dairy-free. Gentler on sensitive digestion during early pregnancy.

How These Ingredients Support You & The Baby

The raspberry layer turned out tart enough to balance the richness of the chia pudding, and the chopped pistachios gave it actual crunch instead of just softness all the way through.

I remember expecting it to feel too heavy because chia pudding can sometimes cross that line for me, especially during first trimester, but this one didn’t. The fruit kept it fresher and easier to get through.

On mornings when I still wanted raspberries but needed something lighter overall, I usually made my Dairy-Free Raspberry Pineapple Smoothie instead.

Prep Time: 10 minutes / Total Time: 10 minutes / Yields: 1-2 servings

Ingredients

1½ cups (360 ml) Quick-Soak Macadamia Milk
5 tablespoons chia seeds
1–3 tablespoons honey or agave syrup (divided)
1 teaspoon pure vanilla extract

For the Raspberry Purée

1½ cups (225 g) fresh or frozen raspberries

Optional Toppings

1/4 cup fresh raspberries
3–4 tablespoons chopped pistachios

Preparation Instructions for Pregnancy-Friendly Raspberry Pistachio Chia Pudding

In a bowl or jar, whisk together the unsweetened macadamia milk, chia seeds, 1-2 tablespoons 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 thick and pudding-like.
To make the raspberry purée: Blend the raspberries with 1 tablespoon honey until smooth. If using frozen raspberries, thaw slightly first. Taste and add a touch more honey if needed. Set aside.
Once the chia pudding has set, give it a good stir.
In two serving jars, create layers: spoon half of the chia pudding into the bottom of each jar, add a layer of raspberry purée in the middle, then top with the remaining chia pudding.
Finish with fresh raspberries and chopped pistachios just before serving. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Raspberry Pistachio Chia Pudding

Swap the milk: Feel free to use 10-Minute Almond Milk, Pistachio 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. A drizzle of 1-Ingredient Pistachio Butter is amazing too!
Swap the purée: Strawberry, mango, and peach purée are great swaps.

What to Serve With This Chia Pudding

Here are my favorite ways to enjoy it:

On its own, when that's all I can handle.
Nibbling on my Pistachio Butter Toast or Peanut Butter Banana Rice Cakes.
Stirring any leftovers into my Berry Smoothie Bowl.

How to Store This Chia Pudding

Fridge: The assembled chia pudding (without toppings) can be refrigerated in an airtight container for up to 4 days.

FAQs

Can you add raspberries to chia pudding?

Yes. Raspberries work especially well in chia pudding because their bright flavor balances the creamy texture. They can be blended into a purée, stirred into the pudding, or used as a topping.

Is chia pudding good for digestion?

Many moms enjoy chia pudding during digestion-heavy phases because chia seeds naturally absorb liquid and provide fiber.

Can you make chia pudding with plant milk?

Yes. Chia pudding works very well with plant-based milks like macadamia milk, almond milk, oat milk, pistachio milk, or rice milk. The chia seeds still thicken properly as the pudding chills.

How long does chia pudding last in the fridge?

Chia pudding can usually be stored in an airtight container in the refrigerator for up to 4 days. Fresh toppings are best added just before serving.

Do pistachios go well with raspberries?

Yes. Pistachios pair nicely with raspberries because the rich, nutty flavor balances the tartness of the berries. The combination also adds both creamy and crunchy textures.

Can chia pudding be meal prepped?

Yes. Chia pudding is commonly meal-prepped because it can be made ahead and stored in the refrigerator for several days, making breakfast easier during busy or low-energy mornings.