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!
Salina/NC says
Outstanding recipe, I used oat milk and mangos w/granola 🥭 in my recipe with a pinch of pumpkin spice. I will definitely keep this recipe at the forefront because of its nutritional value, and it taste so good when you add "Date Syrup" to this pudding for a little sweetness 😋. Thanks!
Carole says
Delicious, my new favorite breakfast! Thank you for sharing
Jessica says
I am having a problem with my chia seeds sinking to the bottom while it’s sitting overnight and forming a gelatinous mass on the bottom of my container. Is that supposed to happen? I have been stirring and shaking the heck out of my mixture before I put it in the fridge each night
Nicole Addison says
Hi Jessica! That can happen sometimes if the chia seeds aren't thickening the liquid fast enough- I recommend in the tips section to give it a good stir after a few hours (or even just 30 minutes) to help disperse the seeds in the liquid once they begin thickening- this will help avoid this issue.
Karen S says
These were good! I made them with half oat flour. I didn't have any sausage but I did have three slices of ham lunchmeat which I was happy to use up. I diced it up and it was a little sparse but it worked. Used a bag of frozen broccoli.
Nicole Addison says
Hi Karen! I think you might have commented on the wrong recipe!! But I am so glad you enjoyed the recipe you made!
Gina Scott says
I tried the Vanilla flavor and omg SO GOOD! I feel like if there’s a popular/viral recipe like chia pudding, overnight oats, etc., you should always go through Nourished by Nic! You always get portions right, the flavors are always 10/10, and I feel nourished! Will def put this recipe in my breakfast rotation.
Nicole Addison says
Thank you so much for your comment and kind words Gina!! I am so glad you enjoyed this one!
Aimee Campbelll says
Tried this recipe for the 1st time today. First time chia pudding newbie. I've seen chia pudding recipes everywhere, but was hesitant to try due to high fat content. Well, this recipe is delicious (kinda like ivernight oats, but with way more protein )and full of fiber and a significant amount of protein...so I will live with the (healthy) fats!
Joelle says
I completely agree! I tried chia seed pudding for my daughter so many times and failed, so gave up. Ran across Nourished by Nic and make this and SHE LOVES IT and helps me make it. She's a picky tween...so if you know, you know. We switch up the flavors of protein powder and it's still perfect. So grateful to have found you! THANK YOU!
Jessica says
Thank you so much! Will be adding this to my weekly meal prep. Fabulous recipe!!!!