Protein Chia Seed Pudding

This Protein Chia Seed Pudding has 36 grams of protein, just 4 ingredients, and can be customized with endless flavor variations. It’s a delicious, healthy, high protein and high fiber meal prep breakfast!

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4 flavors of meal prepped protein chia seed pudding

Why You Want a High Protein Breakfast:

Did you know there’s research supporting eating a high protein breakfast?

High protein diets can support weight management, increase weight loss, enhance muscle growth, and reduce risk for multiple medical conditions (like type 2 diabetes, cardiovascular disease, obesity, metabolic syndrome, non-alcoholic fatty liver disease, and cardiovascular diseases).

Starting your day with a high protein breakfast can help improve satiety and reduce cravings later, as protein increases the product of peptide YY (PYY), a hormone that helps you feel full and satisfied. High protein diets can also decrease ghrelin, commonly referred to as the “hunger hormone.”

One study even found that eating higher protein led to reduced late night snacking and decreased “food noise,” or obsessive thoughts about food.

four glass containers of meal prepped protein chia seed pudding in four different colors/ flavors

Why You’ll Love This Protein Chia Seed Pudding

This protein chia seed pudding is well-loved, for good reason.

  • Protein-packed, with 36 grams of protein!
  • High in fiber, at 9 grams per serving.
  • It’s so delicious!
  • No cooking required!
  • 5 minutes of prep work and that’s all you need to have breakfast prepped for the week.
  • No need to reheat (unless you want to enjoy it warm).
  • Customizable, with so many different flavor options!
  • Toppings can be added to bring extra nutrients, fun, flavor, textures, and more!

Ingredient Notes & Substitutions

For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.

ingredients to make protein chia seed pudding
  • Chia Seeds – Chia seeds are a nutritional powerhouse, packed with fiber, protein, omega-3 fatty acids, vitamins, and minerals.
  • Greek Yogurt – Another nutritional powerhouse, Greek yogurt plays a double role in this protein chia pudding, adding extra creaminess and more protein.
  • Protein Powder – While you don’t have to rely on protein powder to consume adequate daily protein, I’m personally a fan. It can be a convenient and delicious way to help meet protein goals, especially in delicious recipes using other whole foods, like this! My personal favorite is Clean Simple Eats protein powders.
  • Milk – You can use whatever milk you have or prefer. I’ve included cow’s milk in the nutrition calculations in the recipe card, as it also contributes to protein. Soy milk would as well, whereas something like almond milk or coconut milk won’t really contribute to the overall protein. But the recipe will still work!

How to Make Protein Chia Seed Pudding

For complete instructions, please check out the recipe card at the bottom of this post.

mixing the ingredients for the base of the protein chia pudding

Chia pudding is one of my favorite recipes to meal prep, because it doesn’t get much easier – and no cooking required!

Whisk together the milk, Greek yogurt, and protein powder. Once the protein powder has been fully incorporated, mix in the chia seeds. Then, in an airtight container, store in the refrigerator for at least two hours, or until set.

a small glass container of peanut butter protein chia seed pudding

Protein Chia Pudding Variations

There are truly endless options for protein chia pudding flavor variations! Here are some of my favorite combinations:

  • Peanut Butter: make the recipe as written, using vanilla protein powder, and add a tablespoon of peanut butter and an extra tablespoon of milk.
  • Chocolate Peanut Butter: same as above, but use chocolate protein powder and add an extra 1-2 tsp cocoa powder for an extra chocolatey boost!
  • Strawberry: Use strawberry protein powder and top with fresh, chopped strawberries when serving.
  • Chocolate: Use chocolate protein powder, and for an extra rich, dark chocolate option, add 2-3 teaspoons of unsweetened cocoa powder. Note that depending on how sweet your protein powder is, you may want to add a drizzle of honey or other sweetener.
Strawberry Protein Chia Pudding

Chia Pudding Toppings:

Adding toppings to your chia pudding is a great way to boost flavor, satisfaction, and nutrients, too! Plus, if you’re someone who doesn’t like to eat the same meal prep every day, you could change up the toppings day-to-day to make a noticeable difference!

  • Granola: a delicious, crunchy component you can sprinkle on top or even layer in between layers of protein chia pudding.
  • Banana: a potassium-rich fruit that’s deliciously sweet, and perfect on top of many chia pudding flavor variations!
  • Fresh Berries: chia seeds are high in fiber by themselves, but you can boost the fiber content and antioxidants further by topping with fresh berries.
  • Nut Butter: a little drizzle of nut butter adds more flavor and some creamy healthy fats.
  • Seeds and Nuts: adding nuts and seeds adds some delicious crunch and additional fiber and healthy fats.
  • More topping ideas: toasted shredded coconut, mini chocolate chips, cinnamon, other fresh fruits, dried fruits, or even trail mix (like my chocolate trail mix!).
meal prepped chocolate protein chia pudding topped with greek yogurt and mini chocolate chips

How Long Does Chia Pudding Last?

Chia pudding lasts up to 4-5 days in airtight containers in the refrigerator.

But, did you know you can freeze chia pudding? Yes! Make sure it’s a freezer-safe container, and you can freeze for up to three months.

To thaw, simply remove from freezer and set in the refrigerator overnight. Most of the time, it’ll be fully thawed by breakfast time, but if not, you can leave it out on the counter for 10-15 minutes, then give it a stir and you should be good to go!

Can You Eat Chia Pudding Warm?

Yes, you can eat chia pudding warm, if that’s your preference! If you prefer warm chia pudding, add all the ingredients to a small pot on the stove over medium heat, and whisk continuously until the mixture has warmed and thickend.

You can also warm pre-made chia pudding by microwaving for 30-60 seconds until warmed through. You may prefer to add an extra tablespoon or two of milk to achieve the best consistency.

vanilla protein chia seed pudding garnished with banana slices

Is Chia Pudding Healthy?

Most folks are surprised when I say that, as a registered dietitian, “healthy” is actually a pretty subjective term. (Case in point – walnuts would generally be considered a very nutrient-dense food, but as someone with a severe walnut allergy, they are extremely unhealthy for me to personally consume.)

But, generally speaking, yes – chia pudding is healthy. This protein chia seed pudding in particular is a very nutrient-dense breakfast, with 36 grams of protein, 9 grams of fiber, antioxidants, vitamins, minerals, and essential omega-3 fatty acids. You can also add even more healthy fats, fiber, antioxidants, and micronutrients with selected toppings, too!

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4 flavors of meal prepped protein chia seed pudding

Protein Chia Seed Pudding

Protein Chia Seed Pudding is a high protein, high fiber meal prep breakfast with 36 grams protein, 4 ingredients, and endless flavor options!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Prep Time: 5 minutes
Set Time: 2 hours
Total Time: 2 hours 5 minutes
Servings: 1
Calories: 306kcal
Author: Lindsey

Ingredients

  • ½ cup Greek yogurt nonfat, plain
  • ¼ cup milk of choice
  • 1 scoop protein powder
  • 2 tablespoons chia seeds

Instructions

  • To a 10-ounce glass container or small bowl, add Greek yogurt, milk, and protein powder. Use a small whisk to whisk to combine. If adding any other inclusions (extracts, nut butters, spices, cocoa powder, etc.), add now and whisk again until smooth. Add chia seeds and whisk again until chia seeds are evenly incorporated.
    1/2 cup Greek yogurt, 1/4 cup milk of choice, 1 scoop protein powder, 2 tablespoons chia seeds
  • Cover container and place in the refrigerator for two hours, to allow the chia seeds to absorb the liquid and thicken.
  • Before serving, give the protein chia pudding a stir to ensure it's at your desired consistency – you can always add a tablespoon or two of extra milk if you prefer a thinner chia pudding. Top with any desired toppings, then enjoy!

Notes

Nutrition information was calculated using nonfat, plain Greek yogurt, fat free dairy milk, and Clean Simple Eat’s vanilla protein powder. Information will vary based on exact ingredients used.

Nutrition

Calories: 306kcal | Carbohydrates: 24g | Protein: 36g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Trans Fat: 0.04g | Cholesterol: 13mg | Sodium: 155mg | Potassium: 416mg | Fiber: 9g | Sugar: 7g | Vitamin A: 142IU | Vitamin C: 0.4mg | Calcium: 393mg | Iron: 3mg

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