Protein Chia Pudding

Say hello to your new favorite high-protein treat! This Protein Chia Pudding is loaded in fiber, healthy fats, and protein (duh!) to keep you satisfied for hours. Think of it as a cross between dessert and fuel: creamy Greek yogurt, rich peanut butter, a drizzle of honey, and a boost of chocolate protein powder make it taste like a creamy peanut butter cup. The chia seeds create a silky texture, and offer loads of nutritional benefits. With over 45 grams of protein ‼, you will love this nourishing, indulgent, and satisfying yogurt chia pudding.

What stands out

When hunger strikes, we need something and quick and this protein chia pudding is just the thing. Instead of protein shakes and bars, this pudding is highly customizable layered in texture from silky chia seeds, smooth peanut butter, and thick Greek yogurt, and best of all, can be made ahead of time. Pre- or post-workout, for breakfast, for a snack or even dessert, you can find us spooning up this pudding.

Chia seeds: Considered a superfood chia seeds are rich in fiber and Omega-3 fatty acids. They soak up liquid and “bloom” into a pudding consistency that is soft, gel-like, and slightly chewy. Basil seeds are also a fantastic alternative: full of fiber, omega-3s, and plant-based protein. They are almost identical in texture and taste to chia seeds.

Water (or almond milk): You can use any liquid to bloom chia seeds. They bloom fastest in water. Any alternative milk or dairy milk works well, but it will effect the calories and protein of the recipe.

Greek yogurt: we like to use a Greek yogurt that has between 0 to 2% fat. Unflavored plain yogurt allows the flavor of the protein powder and peanut butter to come through.

Protein powder: Opt for a high-quality protein powder, such as FlavCity: check out our discount code here. Use your favorite flavor. We like chocolate or vanilla.

Peanut butter: Creamy, smooth, no-sugar added peanut butter is suited to drizzling on top. One teaspoon is a suggestion; use as much as your heart desires.

Honey: A drizzle of honey completes this dish. Use a runny honey.

Kitchen tip

To prevent the chia seeds from clumping, stir well with a fork or whisk, let the mixture sit for 15 minutes, and then stir again.

Swaps

1. Instead of honey, try a spoonful of your favorite jam, to give the protein chia pudding a classic PB&J flavor.
2. Peanut butter is great, however you can use any nut butter here: almond, cashew, pistachio, etc.
3. For additional healthy omega-3 fat, you can sprinkle on or blend some hemp seeds into the pudding.

Serve it with

• Pair this with a savory, high-protein breakast, like Oven Cooked Bacon and Copycat Starbucks Egg-Bites.
• Enjoy the yogurt chia pudding alongside indulgent breakfast pastries like our Healthy Chocolate Muffins and Blender Banana Bread.
• You can top this pudding with chocolate shavings, unsweetened shredded coconut or your favorite berries.

Ingredients

Makes 1 serving

• 2 tablespoons chia seeds
• ½ cup water, or almond milk
• ¾ cup Greek Yogurt, reserve 1/4 cup after its set
• 1 scoop protein powder, chocolate or vanilla (optional)
• 1 teaspoon peanut butter
• 1 teaspoon honey

Equipment

• Measuring Cups + Spoons
• Liquid Measuring Cup

Method

1. In a bowl, add the chia, water, 1/2 cup of the yogurt, and the protein powder (if using). Wait 15 min and then mix well again.
2. Refrigerate the pudding until it’s thick and the chia has absorbed the liquid, a minimum of 2 hours and up to overnight.
3. Once set, add the remaining 1/4 cup yogurt on top, a drizzle of peanut butter, and honey. Enjoy!

Kitchen notes

• Optional Protein Powder: we made the protein powder optional for a few reasons: this recipe is already naturally high in protein. One scoop of protein powder contains about 15 to 30 grams protein. Removing the powder from the recipe still leaves you with a minimum of 15 grams protein, but probably higher. Some people don’t like the texture of protein powder, and this dish is meant to be high-enjoyment and highly nourishing.
• Almond Milk vs Water: Chia seeds will bloom when soaked in liquid. They absorb pure water fastest. Any milk will work, but we like the taste and nutritional profile of almond milk. If you use almond milk, note that the calories and protein for this recipe will change slightly.
• Mix It Up: You can prepare this recipe by mixing everything with a spoon, or you can make it extra silky smooth by blending in a blender.
• Calories: As always, calories will depend on the brands you select. For accuracy, plug in the amounts into a calorie calculator like “lose it”.

Questions

Can we prep this Protein chia pudding in advance?

Yes, you can prepare the pudding in advance and store in an airtight container in the fridge for up to 5 days. We recommend adding the peanut butter and honey just before serving.

strong how do i prevent the chia seeds from clumping together?

Stir the mixture well initially and then again after about 15 minutes. This helps distribute the chia seeds evenly and prevents clumping.

strong What if our Protein chia pudding is too thick or too thin?

If your pudding is too thick, add a splash of water or milk and then stir well. If it’s too thin, add a bit more chia seeds and then let it sit for additional time to thicken.

strong Why is our Protein chia pudding runny?

If your pudding is runny, you probably added too much liquid. Feel free to add more chia seeds and allow them to thicken for 15 more minutes before checking the consistency.

how can i make this vegan?

You can use vegan Greek yogurt, vegan protein powder, and maple syrup instead of honey.