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!
Nicole says
Delicious but I’m glad you added ‘2 tbsp’ next to ‘1 scoop’ of protein. All my powders are 30g servings which is closer to 4 tbsps. Should I always assume a scoop is only 2 tbsps?
Also, do you use full fat Greek yogurt or other? Thank you!
Nicole Addison says
Hi Nicole! I specifically mention 2 tbsp as every scoop size is different! 2 Tbsp is the serving size of my protein powder I use, so this is to help keep the measurements consistent when you are making it at home! I always use 0 or 2% Greek yogurt as I mention in the ingredient section above the recipe card, however the choice is yours!
Blair says
Soo good and creamy! I topped mine with peanut butter strawberries and some cacao nibs!!
Zoe says
Will it still have a good amount of protein if I don't use protein powder? I don't have any but is there a substitute I can use?
Nicole Addison says
Hi Zoe! With the Greek yogurt, milk and chia seeds alone it will still offer about 20g of protein! Another option is adding in some powdered peanu tbutter or flax seed for additional protein.
KJ says
I made this yesterday and ate it this morning for the first time. I loved the flavor! But the chia seeds had all sunk to the bottom and globbed up there and most of the milk didn’t absorb. I whisked it all up before putting it in the fridge. Did I do something wrong?
Nicole Addison says
Hi KJ, Sometimes you just need to give the chia seeds another little stir after being in the fridge and thicken up a bit! If you are noticing the chia seeds sinking to the bottom right from the beginning just set a timer for about 1 hour once in the fridge- stir them up and they'll be good to go after completely chilled!
Eda says
What does a scoop of vanilla powder and then the 2 tbsp after it mean?? Am I supposed to add the scoop and 2 tbsp? Or just 2 tbsp? I'm confused but this looks like a delicious recipe.
Nicole Addison says
Hi Eda! One standard sized scoop of protein powder is typically equivalent to 2 tbsp! So I just made that distinction to ensure there is no room for error! You only need to add 2 tbsp worth of protein powder!
Sarah says
as for the protein powder measurements- 2 tablespoons equal less than half a scoop of protein powder. i measured with several of my protein powder scoops, which are all the same size. i also got the scale out. 2 tablespoons of protein powder equals 13 grams. one serving/scoop of protein powder is 34 grams. this is standard across all protein powders.
Nicole Addison says
Hi Sarah- this is going to depend on your specific protein powder all protein powder containers will have different sized scoops I typically use Nuzest and this is the amount of one scoop (1 scoop, 2 tbsp, 13g). However to make it easier I provide the measurement of 2 tbsp to ensure its a worldwide measure! Hope that helps 🙂
Lisa says
Love this recipe! Tastes amazing! Can you advise where the 13g of fiber is coming from? I’m trying to increase my fiber intake and I’m only calculating 7g from the chia seeds. Thanks!
Nicole Addison says
Hi! You are right- it seems the nutrition calculator was pulling in fiber from the protein powder! The recipe has been updated!! 1 tablespoon of chia seeds has approximately 4 g of fiber, as this recipe calls for 2 tablespoons the grand total comes to approximately 8g!
Stephanie says
What brand of chia seeds do you use? I buy mine from Costco and 3 tbsp has 11 grams of fibre.
Nicole Addison says
Hi Stephanie- you are right! I'm not sure why the nutrition fact calculator was pulling in fiber from the protein powder- I guess that would depend on your brand! Thank you for catching that, it's been updated 🙂