3-Ingredient Protein Chia Pudding
27 grams of protein to keep you full for hours. This easy high protein chia pudding is the perfect healthy breakfast for wellness or weight loss.
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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.
This delicious, high protein chia pudding makes a tasty breakfast or snack. It’s sweet, creamy, and nutrient-dense. It’s the perfect option to support your health goals and support weight loss.
Why you’ll love this recipe
Quick. This recipe takes 3-minutes to prepare, and 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 for this one.
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. High protein chia pudding is healthy and with the right toppings, super tasty too.
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’s 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.
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.
Ingredients and substitutions
You’ll only need three ingredients to make protein chia pudding.
- 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 beverage 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) for its taste and health benefits, 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.
How to make high protein chia pudding
Step 1: 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.
Step 2: 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.
Step 3: Add toppings and enjoy.
When you’re ready to enjoy, transfer this high protein chia pudding to a bowl and add toppings of choice.
Toppings
- Blueberries
- Blackberries
- Mango
- Banana
- Apple
- Pear
- Raspberries
- Strawberries
- Granola
- Cereal
- Jam
- Nutella
- Peanut butter
- Almond butter
- Chocolate chips
- Coconut flakes
- Cocao nibs
More mix-ins
Mix these into your chia pudding before refrigerating:
- Matcha powder
- Instant espresso powder
- Fresh espresso or coffee
- Cocoa powder
- Peanut powder
- Ground cinnamon
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.
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.
More high protein breakfasts
Cottage cheese egg bake
Sausage and cheese muffins
High protein French toast
Egg and cheese quesadilla
Protein berry breakfast crumble
Tortilla egg bake
Chocolate peanut butter smoothie
Cottage cheese oatmeal pancakes
Frequently asked questions
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.
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.
Yes, you can! Just make sure to add extra flavour with toppings, sweeteners or spices.
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.
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.
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Protein Chia Pudding
Ingredients
- 1/4 cup chia seeds
- 1 1/4 cup milk of choice
- 1/2 scoop vanilla protein powder, or any flavor
Instructions
- In a leak-free jar or food container, combine chia seeds, milk, and protein powder.
- Stir until well combined. Close the lid and refrigerate for at least 3-hours in the fridge, or ideally overnight. To prevent clumps, stir again after the first 30-minutes in the fridge.
- When you’re ready to eat, add toppings and enjoy!
Our most-used chia pudding recipe!
Hello! I just made this last night to enjoy for breakfast this morning, it was super easy to put together, but this morning I found it more soupy than pudding-y, like soupy with clumps of chia seeds stuck together. I’m wondering if the mixing after 1-2 hours would’ve fixed this? Less milk? I followed the steps and used dairy milk and Good Protein’s Salted Caramel protein powder. Any help would be much appreciated!
Thank you!!!