Start your day right with Protein Chia Pudding, packed with 31g of protein. Vanilla or chocolate, it's a yummy & healthy meal prep breakfast!
One recommendation I always give as a dietitian is to try and get at least 25-30g of protein at every meal- and yes, that includes breakfast! In fact, spreading protein intake throughout the day allows our body to utilize it most efficiently.
With that said, I totally get that people struggle with protein at breakfast. I get asked all the time for high protein breakfasts that aren't eggs, and some of my faves are cottage cheese avocado toast, protein pancakes, and high protein oatmeal. But if you're looking for something new, this protein chia pudding is pretty delicious.
Chia seeds are such a nutritional powerhouse. I love including them in my superseed mix for this reason, because they're loaded with TONS of fibre and a bit of protein and healthy fats. Combined with a few other yummy ingredients, this protein chia pudding is a great nutrient-dense way to start your day.
Why This Recipe Is Dietitian Approved
- High in protein. We have three sources of protein powder here: chia seeds, Greek yogurt and protein powder. All together, there are 31g of protein per serving.
- Super filling. Protein is the most satiating macronutrient. Combined with 8g of fibre and healthy fats, this is a breakfast that will hold you over all morning.
- Amazing for meal prep. Chia pudding stores really well, so you can make a huge batch on Sunday and enjoy it for easy breakfasts throughout the week.
Ingredients
Chia seeds. You can use white or black chia seeds, as all it changes is the colour. I recommend storing your chia seeds in the fridge to maintain optimal freshness.
Milk. Any milk of choice will work. For the highest protein option, I recommend dairy milk or soy milk.
Honey. For a natural sweetener! You can also substitute with maple syrup or a sugar-free liquid sweetener of choice.
Protein powder. My personal favorite protein powder is this one! Go for a vanilla or chocolate, depending on your flavour preferences. I've provided both flavour options in the recipe card below.
Greek yogurt. This creates the creamiest chia pudding while also adding more high quality protein.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
In a 10-oz mason jar or glass container, whisk together milk, protein powder, honey and Greek yogurt. If using, add vanilla extract and cinnamon or cocoa powder and salt. Whisk. Add chia seeds. Whisk to combine.
Place in the fridge for at least 20 minutes (ideally 1-2 hours or overnight) to allow the chia seeds to expand and the pudding to thicken.
In the morning, top with your favourite toppings (I love berries, nut butter and granola) and enjoy.
Substitutions and Variations
To make gluten-free: This recipe is naturally gluten-free, however ensure that your protein powder and all other ingredients are certified gluten-free.
To make dairy-free/vegan: I recommend using a thick non dairy yogurt such as Siggi's non dairy! Swap the honey for maple syrup and use a vegan protein powder.
To make nut-free: This recipe is naturally nut-free.
I love this recipe because you can get as creative as you like with the toppings and mix-ins. Some great options include:
- Banana and chocolate: use the vanilla version of the recipe below and top with sliced bananas, nut butter and chocolate chips
- Double chocolate: use the chocolate version of the recipe below and top with chocolate chips
- Berry: mix in frozen berries and allow to thaw overnight
- Tropical: use the vanilla version and top with mango and shredded coconut
Equipment
Storage
Protein chia pudding is an amazing meal prep option. It can be stored for up to 5-7 days in the fridge in an airtight container.
Top Tip
I recommend using fresh chia seeds. I always recommend storing your chia seeds in the fridge to maintain peak freshness. The fresher your chia seeds are, the more liquid they will absorb. I usually purchase these chia seeds.
Whisk your milk with the other ingredient BEFORE adding the chia seeds. I find ingredients such as cocoa powder and protein powder need additional stirring before they are fully combined. This recipe works best if you add the chia seeds last.
Frequently Asked Questions
I love the 10oz glass canning jars from Weck! They're the perfect size for this recipe.
Yes you can! If you don't enjoy the texture of chia pudding, you can add all of the ingredients to a blender and blend until smooth. Pour the mixture into your jar and allow it to thicken in the fridge overnight. I have a chocolate layered chia pudding recipe you can also try.
You can, however I recommend using my warm chia pudding recipe.
Theyre a great source of heart healthy omega-3 fats and fibre. I have a whole post outlining super seeds (including chia seeds) HERE.
More Meal Prep Breakfast Recipes
Switch up your breakfast routine with a fun new recipe!
- Strawberry Lemonade Blended Chia Pudding
- Greek Yogurt and Granola Banana Split
- Apple Cinnamon Overnight Oats
- Layered Chia Pudding Parfaits
See you in the kitchen!
I love seeing my recipes in action! If you decide to make these 3 ingredient brownies, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Protein Chia Pudding
Ingredients
Base chia pudding:
- ½ cup milk
- 1 scoop protein powder (see below for flavour options) (2 tbsp)
- 1 teaspoon honey
- ¼ cup plain Greek yogurt
- 2 tablespoon chia seeds
Vanilla flavour:
- 1 scoop vanilla protein powder (2 tbsp)
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
Chocolate flavour:
- 1 scoop chocolate protein powder (2 tbsp)
- 2 teaspoon unsweetened cocoa powder
- ⅛ teaspoon salt
Instructions
- In a 10-oz mason jar or glass container, whisk together milk, protein powder, honey and Greek yogurt. If using, add vanilla extract and cinnamon or cocoa powder and salt. Whisk. Add chia seeds. Whisk to combine.
- Pace in the fridge for at least 20 minutes (ideally 1-2 hours or overnight) to allow the chia seeds to expand and the pudding to thicken.
- In the morning, top with your favourite toppings ( I love berries, nut butter and granola) and enjoy!
Carol says
I never liked chia pudding because of the texture, but I followed your suggestion to grind the seeds using blender(I used nutribullet) and it was smooth like pudding. I used a mid of your protein chia pudding recipe and your layered chia pudding recipe! 💕😋
M. Paas says
I liked the flavor of this chia pudding, but it was really runny. Should it be thicker, more like a yogurt? This was like a soup.
Nicole Addison says
HI there! It definitely should be on the thicker side, I think what may have happened is the chia seeds may not have been given enough time to absorb the liquid! I would recommend allowing it to sit overnight!