This protein chia pudding has 29 grams of protein and 23 grams of fiber per serving, and that’s achieved without the use of any protein powders! With 7 simple clean ingredients you can make and enjoy this chia pudding as a protein-rich breakfast or snack!
It is recommended that each meal contains at least 15 to 30 grams of protein.It becomes even more important to consume protein as you age or if you have a highly active lifestyle. I fall into both categories and personally like to consume at least 30 grams of protein at each meal, especially for breakfast. Studies show that consuming a high protein breakfast not only fuels your body but keeps you full longer, which means less midday snacking!
I prefer protein rich meals made with clean ingredients and like to incorporate naturally high protein ingredients in my dish so that I do not have to rely on protein powders or manufactured additives. It’s actually quite easy to achieve high protein meals for breakfast without adding protein powder. My current favorites are my high protein quinoa porridge, cottage cheese wrap with whole eggs, or a spirulina smoothie!
Ingredients Needed
- Chia Seeds: Chia seeds are naturally high in fiber and protein — 1 tablespoon has 2.3 grams of protein and 4.9 grams of fiber! In this recipe I use 4 tablespoons chai seeds (1/4 cup), which means you get almost 10 grams of protein from the chia seeds alone!
- Hemp Seeds: Here’s the thing: hemp seeds are an incredibly good source of plant based protein. Hemp seeds a complete source of protein, providing all essential amino acids, AND 3 tablespoons provides over 11 grams of protein! You can add the hemp seeds directly to the chia pudding OR make a quick homemade hemp milk like I did. Simply blend the hemp seeds with water and a sweetener of choice (I use medjool dates) and you instantly get a creamy homemade milk free from any binders, preservatives, or additives!
- Water (or Milk): I make the non-dairy milk from scratch using hemp seeds and water. If you want to skip this step, you can use store bought milk — cow milk, soy milk, and oat milk are the best sources of protein.
- Frozen Fruit: I ALWAYS mix frozen blueberries into my chia pudding. Blueberries are high in antioxidants, fiber, and vitamins. Using frozen blueberries, or any frozen fruit is an affordable option, especially when buying organic fruit that you want to last. You can mix any fruit you like into your chia pudding. Frozen (or fresh) mixed berries, strawberries, pineapple, or chopped peaches also work!
- Sweeteners and Spices: You do not need much to jazz up your chia pudding. A bit of cinnamon, maple syrup or agave, and vanilla extract is all you need.
TOPPINGS FOR YOUR CHIA PUDDING
- Yogurt: A great source of probiotics and protein. You can use your favorite greek yogurt or non-dairy yogurt. A fourth of cup of yogurt contains about 4 grams of protein (depending on the type of yogurt you use)
- Nut Butter: A dollop or almond butter or sunflower seed butter boost the flavor of the chia pudding and provides a bit more protein and fiber!
- Granola: Adding granola on top is a must! The contrast in the texture pairs perfectly with the creamy chia pudding.
- Shredded Coconut and Fresh Fruit: Finish your protein chia pudding with a bit of fruit and coconut shavings!
How To Make Chia Pudding
Grab a small mason jar or airtight container. Add the chia seeds in first along with any spices like cinnamon, nutmeg, or turmeric. If you’re adding protein powder, add it in now. Give it a quick stir, then add in the liquid of choice. Mix well or alternatively you can seal your jar and give it a good shake. Stir in any optional add-ins like fresh or frozen fruit, sweetener, or nut butter.
Place the chia pudding in the fridge to set and thicken, this at least 20 minutes, but ideally 1-2 hours or overnight. When you’re ready to enjoy your chia pudding, top it with granola, yogurt, nut butter, and some fresh fruit! Enjoy!
Should I Add Protein Powder To My Chia Pudding?
This protein chia pudding recipe provides 29 grams of protein. If you want to amp up the amount of protein, yes, you can certainly add your favorite protein powder! There are so many delicious protein powder flavors you can use, but vanilla or chocolate protein powder generally work best!
Storage + Meal Prep Option
Chia pudding stores very well which makes it perfect for meal prep. Store individual portions in an airtight container or mason jar. It lasts in the fridge for 5-7 days.
Recipe Variations
- To Make It Gluten-Free: This recipe is naturally gluten-free. Just be sure that if you add protein powder it is a gluten-free option.
- To Make It Vegan: Use Vegan yogurt and to sweeten use maple syrup or agave instead of honey.
- Yogurt vs No-Yogurt: I highly recommend adding yogurt for extra protein and nutrients. You can mix it in the base or add it on top of your chia pudding. Without the yogurt, this recipe is still provides 25 grams of protein so the choice to use it is yours!
- Flavor Variations: Use whichever fruit you like to switch up the flavor. Banana + chocolate, Mango + Coconut, and mixed berry are popular chia pudding options.
High Protein Chia Pudding -29g protein! (no protein powder needed)
Ingredients
- 1/4 cup Chia Seeds
- 1 cup Homemade Hemp Milk, or milk of choice (see below for quick homemade hemp milk recipe)
- 1/4 cup Greek Yogurt or Yogurt of choice either mixed in the base or added on top
- 1/2 cup Fresh or Frozen Blueberries or fruit of choice
- 1/2 teaspoon Ground Cinnamon optional
Quick and Easy Homemade Hemp Milk -12g protein
- 3 tablespoons Hemp Seeds
- 2 Medjool Dates (or 1-2 tbsp maple syrup or agave syrup)
- 1 cup Water
- 1/4 teaspoon Vanilla Extract
Optional Toppings or Add-ins
- 1-2 tablespoons Nut Butter (peanut, almond, sunflower seed butter)
- Shredded Coconut
- Fresh Fruit
- Protein Powder of choice (for extra protein) add into the base
Instructions
To Make Hemp Milk
- Add the ingredients for the hemp milk to a blender and blend until smooth. Use immediately or store in an airtight mason jar for later use.
To Make Chia Pudding
- In a mason jar or air tight container, add the chia seeds and cinnamon. (If you're adding protein powder, add it in now.) Give it a quick stir, then add in the homemade hemp milk or milk of choice.
- Mix well or alternatively you can seal your jar and give it a good shake. Stir in any optional add-ins like fresh or frozen fruit, yogurt, sweetener, or nut butter. Seal your jar or container and place it in the fridge to set for at least 20 minutes, ideally 1-2 hours or overnight.
- When you're ready to enjoy your chia pudding, top it with granola, yogurt, nut butter, and some fresh fruit! Enjoy!
Notes
- Use Fresh Chia Seeds. If you use old/expired chia seeds the liquid wont be absorbed as much
- If you are not making homemade hemp milk, you can simply add the hemp seeds in with the chia seeds and use the milk of choice to make the chia pudding.
- If adding protein powder, mix it in with the chia seeds before adding the liquid. Then, mix thoroughly.
- Let the chia pudding sit at least 20 minutes to set, but 1-2 hours is best.
- For a chia pudding with a thicker texture, mix yogurt into the base, or use full-fat canned coconut cream as the liquid.
Nutrition
