Protein Chia Seed Pudding

by Miranda Galati, MHSc, RD on Jan 4, 2023 (updated Apr 17, 2025)

Creamy, lightly sweet, and packed with 27 grams of protein, this protein chia seed pudding makes a satisfying breakfast that keeps you full for hours. It’s an easy way to level up your morning with something you’ll actually look forward to eating.

Protein chia pudding topped with berries and granola, in a glass jar

This post may contain affiliate links.

Chia pudding is a dream breakfast for a dietitian like me. It’s loaded with fiber. Filled with healthy fats. And this easy, 3-ingredient chia seed pudding recipe has a secret ingredient that will keep you full all morning long. Spoiler: it’s protein powder, but it actually tastes good.

Why You’ll Love This Protein Chia Seed Pudding

Quick. This recipe takes 3-minutes to prepare. That’s it! Then it chills in the fridge until you’re ready to eat it. It’s the perfect breakfast for people who don’t have time for breakfast.
3 ingredients. You’ll only need milk, chia seeds, and protein powder.
Nutrient-dense. I’m usually against buying fancy ingredients. But chia seeds are the exception because they’re just so good for you.
High in protein and fiber. This is the ultimate dietitian-approved combo for actually filling meals.
Creamy and delicious. The finished pudding tastes like a decadent treat you and add all sorts of toppings to. I’ve shared tons of ideas below!

Chia pudding in a glass jar, topped with berries and granola

Are Chia Seeds Good For You?

Chia seeds are well-researched for their high nutrient content and health benefits, including:

Fiber. Chia seeds contain an extremely high amount of soluble fiber, which is why they’re so absorbent!
Healthy fats. Chia seeds are high in heart-healthy alpha-linolenic acid (ALA).
Polyphenols. Quercetin, kaempferol, epicatechin, rutin, and so many more. Lots of big words that basically mean these seeds protect against disease.
Plant protein. There are over 7 grams of protein in a ¼ cup serving.
Naturally gluten-free. A great choice for those with celiac disease!

A ¼ cup of chia seeds contains 210 calories, 7 grams of protein, 15 grams of fiber, calcium, zinc, and too many beneficial plant compounds to count. Experts agree that chia seeds can support heart health, weight loss, and regular digestion. And because they’re so high in fiber, fat and protein–they’re great for blood sugar.

Ingredient Notes

You’ll only need three ingredients to make this chia seed pudding. Here’s a quick look at the ingredients along with my notes. Don’t forget to scroll down to the recipe card for a printable list.

Chia seeds: These little nutrient-powerhouses are responsible for most of the nutrition and texture in this recipe. Black chia seeds are most common, but you can use white too.
Milk: If you enjoy and can tolerate dairy milk, that’s what I recommend. It’s inexpensive and high in protein and nutrition. If you want something plant-based and dairy-free, I’d recommend soy milk for extra protein. Almond, coconut, and oat beverages work too, but they’ll be a little less filling.
Flavored protein powder: I prefer vanilla whey protein (like this one), but you can use other protein powders including plant-based options. Just make sure to use a flavored protein powder you enjoy, because your pudding will taste like your protein powder.

Why add protein powder to chia pudding?

Although chia seeds do contain plant protein, they don’t contain quite enough to make a filling and satisfying meal. Adding protein powder means this chia seed pudding will keep you full for hours after breakfast.

How to Make Protein Chia Seed Pudding

Ready to see how to make this creamy breakfast? Here’s a quick look at how to make chia seed pudding in just three simple steps.

Milk being poured into a glass jar for protein chia pudding

Protein chia pudding being stirred in a glass jar

Combine ingredients. In a leak-free container or mason jar, combine chia seeds, milk, and protein powder. Stir until well combined. Cover with a lid, and place in the fridge.
Allow time to thicken. If possible, check on pudding after the first 30-minutes and stir with a spoon to break up any clumps. Leave the mixture to thicken in the fridge for at least 3 hours or overnight.
Add toppings and enjoy. When you’re ready to enjoy, transfer this high-protein chia pudding to a bowl and add toppings of choice.

Topping Ideas

Berries: Blueberries, blackberries, raspberries, and strawberries all work well. Use them fresh or frozen for natural sweetness and a juicy texture. Stir them in, layer them on top, or mash a few with a fork to swirl into the pudding.
Tropical fruit: Mango and banana add creaminess and a hint of tropical flavor. Dice mango or slice banana right before serving for the best texture.
Crunchy fruit: Diced apple or pear adds crisp texture and mellow sweetness. Leave the skin on for extra fiber, or sauté with cinnamon if you want something warm and cozy.
Granola or cereal: A small handful adds crunch and makes the pudding feel more like a parfait. Look for low-sugar options if you’re keeping it balanced.
Nut butters: Swirl in a spoonful of peanut butter or almond butter for richness and extra staying power. You can also drizzle it over the top just before eating.
Sweet spreads: Add a small spoonful of jam or Nutella if you want something sweet and indulgent. This is especially good with berries or banana.
Chocolate and coconut: Sprinkle with chocolate chips, cacao nibs, or coconut flakes for texture and a bit of sweetness. Dark chocolate or unsweetened coconut will keep it from getting too sweet.

Mix-In Ideas

Want to experiment with different flavor profiles in the pudding itself? Mix these into your chia pudding before refrigerating:

Matcha powder: Adds a gentle earthy flavor and a light energy boost. Start with ½ to 1 teaspoon and whisk it with your milk before mixing into the chia pudding.
Instant espresso powder: Dissolves easily and gives the pudding a bold, coffeehouse flavor. Use about ½ teaspoon for a subtle kick or more for a stronger taste.
Fresh espresso or coffee: Stir in 2–3 tablespoons of cooled espresso or strong brewed coffee in place of some of the milk for a mocha-like twist.
Cocoa powder: For a chocolate version, mix in 1 tablespoon of unsweetened cocoa powder. Blend it with the milk first so it doesn’t clump.
Peanut powder: Adds nutty flavor and protein without the heaviness of nut butter. Use 1–2 tablespoons, depending on how strong you want the flavor.
Ground cinnamon: A warm, cozy add-in that pairs well with banana, apple, or pear. Start with ¼ teaspoon and adjust to taste.

Dietary Restrictions

Dairy-free: Use a dairy-free milk like soy milk (the highest protein option), almond milk, or oat milk. Also, use a dairy-free protein powder and toppings.
Low carb: Avoid or minimize high carb toppings like granola, cereal, or high-sugar fruits.
Higher protein: Add a full scoop of protein powder instead of half.
Gluten-free: Check ingredients labels and make sure you use gluten-free ingredients.

Woman's hand holding a spoonful of chia pudding with berries

Tips for Success

Prevent clumps. Sometimes the protein powder can clump up. To avoid this, check on your chia pudding after 30-minutes in the fridge and break up any clumps with a spoon.
It takes time to thicken. If your pudding isn’t thickening, it likely needs more time. For best results, prepare the chia pudding the night before serving.
Choose protein powder carefully. The flavor of your protein powder will be front and center, so make sure you choose one you enjoy eating. Feel free to use any flavor you like.

Frequently Asked Questions

How long does this last in the fridge?

When stored in an airtight container, this chia pudding lasts in the fridge for 3-5 days. But please note: it will get thicker the longer it rests! To loosen it back up, stir in a few extra tablespoons of milk.

Can I add sweetener to this chia pudding recipe?

It depends on your preference and protein powder! My protein powder already tastes sweet, so I don’t typically add any sweeteners. If you think your chia pudding needs extra sweetness, feel free to add 1-2 teaspoons of honey, maple syrup, or a sweetener of your choice.

Can I use unflavored protein powder?

Yes, you can! Just make sure to add extra flavour with toppings, sweeteners or spices.

What if my protein powder is clumpy?

I recommend checking your chia pudding after 30-minutes in the fridge and breaking up any clumps of protein powder with a spoon. Then, return it to the fridge to keep thickening.

What if my chia seeds aren’t thickening?

Give your mixture a good stir and set it back in the fridge for a few more hours. Usually, the chia seeds just need more time. If your chia seeds are old, it’s possible they’ve lost their ability to form a gel and you might need to buy a fresh bag.

More High Protein Breakfast Ideas

Leave a rating and review!

Loved this recipe? Leave a 5-star rating below. And don’t forget to share on Instagram.

5 from 15 votes