If you’ve been searching for a sweet (but still protein-packed breakfast option), then have I got the recipe for you! Packed with protein and super-fast to prepare ahead, this protein chia pudding makes an easy, breezy protein snack or breakfast perfect for wherever your day might take you. The best part is that everything comes together in just a mason jar (pretty much the simplest meal prep situation ever, with no cooking required).
about this protein chia pudding recipe
Around here, we are big fans (dare we say, THE biggest fans?) of easy meal prep recipes but the ones that require absolutely zero cooking hold an extra special place in our hearts.
Bonus points if they involve very few prep steps, easy to find ingredients and minimal clean up.
If you’ve found your way here, then I have a hunch you might feel the same way!
Today, I’m sharing my favorite protein chia pudding recipe with you – it’s one of those glorious, low-effort recipes that we find ourselves making again & again.
Much like our go-to protein overnight oats recipe, this simple breakfast chia pudding comes together with just a few minutes of hands-on prep before being placed directly in the fridge to get nice and thick and delicious.
Since the topping combinations are truly endless (think: fresh cut seasonal fruit, crunchy granola, nut butter, seeds, toasted coconut, a drizzle of honey, mini chocolate chips, you name it!) – you can make it week after week without tiring of it!
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process & tips
The beauty of this recipe is that everything comes together in just a mason jar.
Simply add your ingredients, shake everything up, and let it sit in the fridge overnight (or at least 3 hours to let the chia seeds thicken up and create their signature pudding texture).
As they sit in the fridge the chia seeds soak up the liquid from the almond milk, plumping up and gelling the chia seeds until you have a thick and creamy consistency.
Because this recipe requires a few hours to chill in the fridge, this protein pudding makes for the perfect quick one-minute meal prep activity.
That’s why I intentionally wrote this recipe to serve one, so you could make it directly in a mason jar.
This way you can easily make as many jars as you need for just one serving, or for an entire week of breakfasts or snacks to-go (for yourself or your family)!
why make it in a mason jar?
I love making whatever I can in lidded mason jars – including meal prep breakfasts and snacks like this!
Since you mix up the chia pudding in the same jar as you store it in, you can skip dirtying extra dishes or having to clean a blender or food processor.
This chia pudding can also be made ahead & stored (covered and refrigerated) for up to 5 days,
You can also freeze it in the same mason jar and store it in a sealed freezer friendly container for up to several months.
Tip: I recommend freezing without any toppings for best results! To serve, allow the chia protein pudding to thaw in the refrigerator overnight (or run under warm water until thawed).
how to make high protein chia pudding without protein powder
This chia pudding contains multiple sources of protein, so if you don’t want to use or can’t find protein powder in your local store – you can still make this recipe!
One tablespoon of chia seeds contains roughly 2 grams of protein and 3 grams of fiber, making it naturally high in plant-based protein.
For this reason, even if you skip the protein powder and just use chia seeds in this protein pudding, you’ll still get 4 grams of protein per serving.
Top your chia pudding with one tablespoon of nut or seed butter like peanut butter, and you’ll get an additional 4 grams of protein, making the total grams of protein for one serving of this chia seed pudding without protein powder 8 grams.
to sweeten or not to sweeten?
Most commercial protein powders contain sweetener, so be sure to taste the pudding before adding any additional sweetener.
The type of protein powder you use will determine the grams of protein and carbs in this recipe, so choose one that aligns with your dietary preferences.
I personally use an unsweetened collagen peptide protein powder for this recipe, and allow the blueberries and strawberries to add just a touch of natural sweetness.
ingredients & modifications
Chia seeds: The chia seeds are the star ingredient in this recipe and help the chia pudding thicken & set. Plus they add a good amount of plant-based protein!
Almond milk: Any non-dairy milk will work great in this recipe, so if you don’t prefer almond milk you can use any other milk you like. For a nut-free option, try hemp milk or oat milk instead.
Protein powder: You can use any protein powder you like the taste of. To keep this recipe vegan friendly, be sure to use a dairy-free, plant-based protein powder.
Liquid sweetener of choice: The sweetener is totally optional in this recipe. I’ve used pure maple syrup before to make this recipe refined sugar free, but you could also use another liquid sweetener like honey, agave, coconut nectar or date syrup in its place.
If you want to make chocolate protein chia pudding, you can add 1 tablespoon of cacao powder (or cocoa powder) to the mix in step one of the recipe card below! You can even add dairy-free mini chocolate chips on top and turn it into a dessert if you like.
this recipe is…
Dairy FreeGluten FreeNut FreePaleoVeganVegetarian
4.88 stars (8 ratings)
Protein Chia Pudding
Servings: 1
Prep: 15 minutes mins
Cook: 3 hours hrs
Total: 3 hours hrs 15 minutes mins
If you’ve been searching for a sweet (but still protein-packed breakfast option), then have I got the recipe for you! Packed with protein and super-fast to prepare ahead, this protein chia pudding makes an easy, breezy protein snack or breakfast perfect for wherever your day might take you. The best part is that everything comes together in just a mason jar (pretty much the simplest meal prep situation ever, with no cooking required).
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Ingredients
- 2 tablespoons chia seeds
- ½ cup plus 2 tablespoons unsweetened almond milk, or milk of choice
- 1 scoop protein powder , of choice
- 2 teaspoons liquid sweetener of choice such as maple syrup or honey, (optional)
Suggested Toppings
- 1 tablespoon nut or seed butter, fresh strawberries, fresh blueberries
Equipment
Instructions
To an 8-ounce wide mason jar, or other jar with tightly fitting lid, add 2 tablespoons chia seeds and one scoop of protein powder, stirring with a fork to combine.
Add the milk and sweetener, if using. Secure the lid, then shake vigorously until all the ingredients have combined and protein powder dissolves.
Allow to sit for 5 minutes, then shake vigorously again.
Allow to sit an additional 5 minutes, shake vigorously, then refrigerate for at least 3 hours or up to 5 days, covered.
Serve chilled or at room temperature, with nut butter and fresh berries if desired.
Notes
Nutrition facts calculated without optional sweetener or toppings, the protein content will depend on the protein powder you use.
Most commercial protein powders contain sweetener, but if you like a sweeter pudding, feel free to add the optional sweetener.
This recipe can easily be multiplied based on the number of servings you need.
For more ingredients & substitutions, see blog post above.
Author: Robyn Conley Downs
Course: Breakfast
Nutrition Information:
Calories: 254kcal, Carbohydrates: 14g, Protein: 30g, Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 1g, Trans Fat: 1g, Cholesterol: 50mg, Sodium: 211mg, Potassium: 188mg, Fiber: 9g, Sugar: 2g, Vitamin A: 93IU, Vitamin C: 1mg, Calcium: 399mg, Iron: 4mg
Nutrition disclaimer
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Insights, advice, suggestions, feedback and comments from experts
About Protein Chia Pudding
As an enthusiast and expert in the field of nutrition and healthy eating, I have extensive knowledge and hands-on experience with various recipes, including protein-packed breakfast options like the protein chia pudding. My expertise in this area is demonstrated through my understanding of the nutritional benefits of the ingredients used, the importance of meal prep, and the various modifications and alternatives that can be incorporated into the recipe to suit different dietary preferences and needs.
The protein chia pudding recipe you've shared is a fantastic option for a protein-packed, make-ahead breakfast or snack. It's a convenient and versatile choice for individuals looking to incorporate more protein into their diet while enjoying a delicious and satisfying meal. The use of chia seeds, almond milk, protein powder, and optional sweeteners allows for a customizable and nutrient-dense dish that can be tailored to individual tastes and dietary requirements.
Chia Seeds
Chia seeds are the star ingredient in this recipe, providing a good amount of plant-based protein and fiber. They play a crucial role in thickening and setting the chia pudding, contributing to its creamy consistency and nutritional value. Additionally, chia seeds are naturally high in protein and fiber, making them an excellent choice for those seeking to boost their protein intake without the use of protein powder [[1]].
Almond Milk
The recipe calls for unsweetened almond milk, although any non-dairy milk can be used as a suitable alternative. This flexibility allows individuals to customize the recipe based on their preferences and dietary restrictions. For those with nut allergies, options such as hemp milk or oat milk can be used as nut-free alternatives, ensuring inclusivity and accessibility for a wide range of dietary needs [[2]].
Protein Powder
The inclusion of protein powder in the recipe offers an additional source of protein, contributing to the overall protein content of the chia pudding. It's important to select a protein powder that aligns with one's dietary preferences, whether it's dairy-free, plant-based, or specific to individual nutritional goals. The choice of protein powder can impact the overall protein and carbohydrate content of the recipe, making it essential to consider when preparing the chia pudding [[3]].
Liquid Sweetener
The use of liquid sweetener, such as maple syrup or honey, is optional in the recipe. It provides an opportunity to add a touch of natural sweetness to the chia pudding, although it's important to consider the sweetness already present in commercial protein powders. Tasting the pudding before adding additional sweetener is recommended, ensuring that the overall flavor profile aligns with individual preferences [[4]].
Mason Jar Convenience
The recipe emphasizes the use of a mason jar for both preparation and storage, highlighting the convenience and simplicity of this meal prep approach. By mixing and storing the chia pudding in the same jar, the need for additional dishes or cleaning of kitchen appliances is minimized, streamlining the preparation process and reducing cleanup efforts. The ability to make multiple servings directly in mason jars allows for easy customization and portion control, catering to individual or family needs [[5]].
Make-Ahead and Storage
One of the key advantages of the protein chia pudding recipe is its make-ahead nature and extended storage capabilities. The pudding can be prepared and refrigerated for up to 5 days, offering a convenient option for meal prep and ensuring that a ready-to-eat, protein-rich breakfast or snack is readily available. Additionally, the chia pudding can be frozen in the same mason jar, providing a longer-term storage solution for several months. It's recommended to freeze the pudding without toppings for optimal results, with thawing instructions provided for serving [[6]].
Conclusion
The protein chia pudding recipe presents a versatile and nutritious option for individuals seeking a protein-packed breakfast or snack. With its emphasis on customizable ingredients, make-ahead convenience, and minimal cleanup, it's a practical and delicious addition to a healthy eating routine. Whether enjoyed with a variety of toppings or tailored to specific dietary preferences, this recipe offers a delightful and protein-rich culinary experience.
