5-Ingredient Protein Chia Pudding - Nourished by Nic (2024)

Jump to Recipe - Print Recipe

Start your day right with Protein Chia Pudding, packed with 31g of protein. Vanilla or chocolate, it's a yummy & healthy meal prep breakfast!

5-Ingredient Protein Chia Pudding - Nourished by Nic (1)

One recommendation I always give as a dietitian is to try and get at least 25-30g of protein at every meal- and yes, that includes breakfast! In fact, spreading protein intake throughout the day allows our body to utilize it most efficiently.

With that said, I totally get that people struggle with protein at breakfast. I get asked all the time for high protein breakfasts that aren't eggs, and some of my faves are cottage cheese avocado toast, protein pancakes, and high protein oatmeal. But if you're looking for something new, this protein chia pudding is pretty delicious.

Chia seeds are such a nutritional powerhouse. I love including them in my superseed mix for this reason, because they're loaded with TONS of fibre and a bit of protein and healthy fats. Combined with a few other yummy ingredients, this protein chia pudding is a great nutrient-dense way to start your day.

Why This Recipe Is Dietitian Approved

  1. High in protein. We have three sources of protein powder here: chia seeds, Greek yogurt and protein powder. All together, there are 31g of protein per serving.
  2. Super filling. Protein is the most satiating macronutrient. Combined with 13g of fibre and healthy fats, this is a breakfast that will hold you over all morning.
  3. Amazing for meal prep. Chia pudding stores really well, so you can make a huge batch on Sunday and enjoy it for easy breakfasts throughout the week.

Ingredients

5-Ingredient Protein Chia Pudding - Nourished by Nic (2)

Chia seeds. You can use white or black chia seeds, as all it changes is the colour. I recommend storing your chia seeds in the fridge to maintain optimal freshness.

Milk. Any milk of choice will work. For the highest protein option, I recommend dairy milk or soy milk.

Honey. For a natural sweetener! You can also substitute with maple syrup or a sugar-free liquid sweetener of choice.

Protein powder. My personal favorite protein powder is this one!Go for a vanilla or chocolate, depending on your flavour preferences. I've provided both flavour options in the recipe card below.

Greek yogurt. This creates the creamiest chia pudding while also adding more high quality protein.

The complete ingredient list with measurements can be found in the recipe card below.

Instructions

5-Ingredient Protein Chia Pudding - Nourished by Nic (3)

In a 10-oz mason jar or glass container, whisk together milk, protein powder, honey and Greek yogurt. If using, add vanilla extract and cinnamon or cocoa powder and salt. Whisk. Add chia seeds. Whisk to combine.

Place in the fridge for at least 20 minutes (ideally 1-2 hours or overnight) to allow the chia seeds to expand and the pudding to thicken.

In the morning, top with your favourite toppings (I love berries, nut butter and granola) and enjoy.

Substitutions and Variations

To make gluten-free: This recipe is naturally gluten-free, however ensure that your protein powder and all other ingredients are certified gluten-free.

To make dairy-free/vegan: Swap the honey for maple syrup and use a vegan protein powder.

To make nut-free: This recipe is naturally nut-free.

I love this recipe because you can get as creative as you like with the toppings and mix-ins. Some great options include:

  • Banana and chocolate: use the vanilla version of the recipe below and top with sliced bananas, nut butter and chocolate chips
  • Double chocolate: use the chocolate version of the recipe below and top with chocolate chips
  • Berry: mix in frozen berries and allow to thaw overnight
  • Tropical: use the vanilla version and top with mango and shredded coconut
5-Ingredient Protein Chia Pudding - Nourished by Nic (5)

Equipment

Storage

Protein chia pudding is an amazing meal prep option. It can be stored for up to 5-7 days in the fridge in an airtight container.

Top Tip

I recommend using fresh chia seeds. I always recommend storing your chia seeds in the fridge to maintain peak freshness. The fresher your chia seeds are, the more liquid they will absorb. I usually purchase these chia seeds.

Whisk your milk with the other ingredient BEFORE adding the chia seeds. I find ingredients such as cocoa powder and protein powder need additional stirring before they are fully combined. This recipe works best if you add the chia seeds last.

Frequently Asked Questions

What glass jars do you use?

I love the 10oz glass canning jars from Weck! They're the perfect size for this recipe.

Can I blend this chia pudding?

Yes you can! If you don't enjoy the texture of chia pudding, you can add all of the ingredients to a blender and blend until smooth. Pour the mixture into your jar and allow it to thicken in the fridge overnight. I have a chocolate layered chia pudding recipe you can also try.

Can I warm up the protein chia pudding?

You can, however I recommend using my warm chia pudding recipe.

What are the health benefits of chia seeds?

Theyre a great source of heart healthy omega-3 fats and fibre. I have a whole post outlining super seeds (including chia seeds) HERE.

5-Ingredient Protein Chia Pudding - Nourished by Nic (6)

More Meal Prep Breakfast Recipes

Switch up your breakfast routine with a fun new recipe!

  • Strawberry Lemonade Blended Chia Pudding
  • Greek Yogurt and Granola Banana Split
  • Apple Cinnamon Overnight Oats
  • Layered Chia Pudding Parfaits

See you in the kitchen!

I love seeing my recipes in action! If you decide to make these 3 ingredient brownies, don't forget to snap a photo and tag me onInstagram- @nourishedbynicor leave a comment and rating below letting me know how you liked it!

📖 Recipe

5-Ingredient Protein Chia Pudding - Nourished by Nic (7)

Print Recipe Pin Recipe

5 from 2 votes

Protein Chia Pudding

My Protein Chia Pudding has 31g of protein to start your day off right. With a vanilla or chocolate flavour option, it's a yummy meal prep breakfast!

Prep Time5 minutes mins

Chill Time20 minutes mins

Total Time25 minutes mins

Course: Breakfast

Cuisine: American

Keyword: Breakfast, high protein, Make Ahead, meal prep

Servings: 1 chia pudding

Ingredients

Base chia pudding:

  • ½ cup milk
  • 1 scoop protein powder of choice 2 tbsp, see below for flavour options
  • 1 teaspoon honey
  • ¼ cup plain Greek yogurt
  • 2 tablespoon chia seeds

Vanilla flavour:

  • 1 scoop vanilla protein powder 2 tbsp
  • 1 teaspoon vanilla extract
  • ½ teaspoon cinnamon

Chocolate flavour:

  • 1 scoop chocolate protein powder 2 tbsp
  • 2 teaspoon unsweetened cocoa powder
  • teaspoon salt

Instructions

  • In a 10-oz mason jar or glass container, whisk together milk, protein powder, honey and Greek yogurt. If using, add vanilla extract and cinnamon or cocoa powder and salt. Whisk. Add chia seeds. Whisk to combine.

  • Pace in the fridge for at least 20 minutes (ideally 1-2 hours or overnight) to allow the chia seeds to expand and the pudding to thicken.

  • In the morning, top with your favourite toppings ( I love berries, nut butter and granola) and enjoy!

Notes

Honey can be replaced with maple syrup. For additional sweetness increase sweetener to 2 tsp.

*I have included the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!

Nutrition

Serving: 1chia pudding | Calories: 343kcal | Carbohydrates: 32g | Protein: 31g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 52mg | Sodium: 483mg | Potassium: 615mg | Fiber: 13g | Sugar: 14g | Vitamin A: 213IU | Vitamin C: 0.4mg | Calcium: 563mg | Iron: 2mg

Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

5-Ingredient Protein Chia Pudding - Nourished by Nic (2024)
Top Articles
Latest Posts
Article information

Author: Arielle Torp

Last Updated:

Views: 6561

Rating: 4 / 5 (41 voted)

Reviews: 80% of readers found this page helpful

Author information

Name: Arielle Torp

Birthday: 1997-09-20

Address: 87313 Erdman Vista, North Dustinborough, WA 37563

Phone: +97216742823598

Job: Central Technology Officer

Hobby: Taekwondo, Macrame, Foreign language learning, Kite flying, Cooking, Skiing, Computer programming

Introduction: My name is Arielle Torp, I am a comfortable, kind, zealous, lovely, jolly, colorful, adventurous person who loves writing and wants to share my knowledge and understanding with you.