Hello to my current obsession – protein chia pudding!
I created this recipe when I was newly postpartum and was really focused on getting in enough fiber (IYKYK). I was also focused on getting enough protein, and this chia protein pudding was born. It came out so good, and I have continued to make it week after week.
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While most protein chia seed puddings typically include protein powder, I opted to omit it and instead used whole milk and yogurt to provide protein, while also achieving a super creamy texture. You can totally add protein powder for even more protein if you want, though!
Just like overnight oats, chia seed pudding is made in advance and it left to sit to absorb the liquid. It makes a perfect, easy make-ahead breakfast, snack, or even dessert. I love topping mine with granola, fresh berries or mango, and cinnamon.
Why you’ll love this protein chia pudding recipe
- so creamy thanks to greek yogurt!
- packed with protein and fiber – each serving has 19 grams of protein and 7 grams of fiber.
- macro-balanced – a good balance of carbohydrates, protein, and healthy fats for stable blood sugar and energy levels
- great for meal prep – make a big batch (you can easily double the recipe!) at the beginning of the week for an easy and healthy snack or dessert.
What is chia pudding?
Chia seeds are small white or black edible seeds with a mild and slightly nutty flavor. They are crunchy as is, but when soaked with liquid, they absorb the liquid, soften, and turn into a pudding-like consistency. The texture is thick, creamy, and gelatinous, almost like a tapioca pudding.
What does chia pudding taste like?
Chia seeds don’t have too much flavor on their own, so whatever your liquid and mix-ins are will give your chia pudding its flavor. The consistency is like tapioca pudding. The possibilities are endless, and you can use any liquid with whatever flavor additions you like!
Is chia pudding healthy?
Chia seed pudding is a healthy and nutrient-dense snack to add to your diet, as the health benefits of chia seeds are numerous. Chia seeds are filled with omega-3 fatty acids, loaded with antioxidants, and full of protein, fiber, iron, vitamin K, and calcium. And chia seeds are super absorbent – they can absorb up to 10x their weight in water. Mixed with fruit, spices, and liquid, chia seed pudding can make a filling and satisfying food.
Ingredients
- greek yogurt
- milk
- honey
- vanilla bean paste
- cinnamon
- chia seeds
- salt
How to make protein chia pudding
- Make chia seed pudding. Add yogurt, milk, honey, vanilla bean paste, cinnamon, and salt to a large open-mouth jar or mixing bowl. Whisk to combine. Stir in chia seeds until thoroughly combined.
- Let chill. Cover and refrigerate overnight. Stir the mixture after 20-30 minutes to ensure the chia seeds are evenly distributed.
- Enjoy! If needed, add a splash of milk to thin it out. Eat as is or top with your favorite toppings.
How long does chia pudding take to set?
When making chia seed pudding, it doesn’t take that long for the chia seeds to start absorbing liquid. Usually, 2-3 hours is enough for the chia seeds to absorb the liquid and form a gel-like consistency, but I recommend longer (8-12 hours or overnight) for a more consistent texture. The more time you give the chia seeds to absorb the liquid, the thicker it will get.
Can you blend chia seed pudding?
If you don’t love the consistency of the gelled chia seeds, you can blend the mixture! This will make the texture smooth and creamy and more like your traditional pudding. Simply add the mixture to a high-powered blender and blend until smooth.
Storage
- refrigerator – store chia pudding in an airtight container in the fridge for up to 5 days. The longer it sits, the more liquid the chia seeds absorb. You may have to add a splash of liquid to help thin it out if it sits for a few days.
- freezer – make chia pudding according to the directions. Once the liquid has been absorbed, transfer to smaller jars for individual servings and pop them in the freezer. They should last for 2 months. When ready to eat, let them defrost in the fridge overnight.
Substitutions and additions
- greek yogurt – use full-fat yogurt, fat-free yogurt, or greek dairy-free yogurt. If desired, you can use vanilla yogurt. The yogurt helps give them a super creamy consistency, and greek yogurt adds protein.
- milk – any kind of milk will work. Feel free to use unsweetened almond milk, oat milk, or coconut milk, instead of dairy milk, but this will change the protein content.
- honey – another kind of liquid sweetener, like maple syrup or agave, will work. Add more if you want it sweeter.
- vanilla bean paste – vanilla extract will work the same.
The variations for this greek yogurt chia pudding are endless. Here are some additions you can add:
- cocoa powder – for chocolate flavor.
- nut butter – add a spoonful or two of peanut butter or almond butter.
- protein powder – for a bigger protein boost, add a scoop or two of your favorite protein powder. Whey protein powder, vegan protein powder, or collagen will all work.
More healthy snack recipes
- chocolate chia pudding
- protein baked oatmeal
- protein pudding with cottage cheese
- banana protein muffins
- ninja creami mango frozen yogurt
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Protein Chia Pudding
ingredients
- 1 cup plain greek yogurt
- 1 cup milk
- 1 tablespoon honey
- 1 teaspoon vanilla bean paste
- 1/4 teaspoon cinnamon
- pinch of salt
- 1/4 cup chia seeds
- optional toppings – granola, fresh fruit, nuts, nut butter, chocolate chips, cinnamon…
instructions
- Make chia seed pudding. Add yogurt, milk, honey, vanilla bean paste, cinnamon, and salt to a large open-mouth jar or mixing bowl. Whisk to combine. Stir in chia seeds until thoroughly combined.
- Let chill. Cover and refrigerate overnight. Stir the mixture after 20-30 minutes to ensure the chia seeds are evenly distributed.
- Enjoy! If needed, add a splash of milk to thin it out. Eat as is or top with your favorite toppings.
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notes
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Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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Very tasty and great snack!!
Glad you enjoyed it, Nancy!
Just made it and can’t wait to try in the AM!
I hope you enjoy!!