High Protein Chia Pudding (2024)

_{DISCLAIMER: This post was developed in a sponsored partnership with}_{Inspired Organics}_{however, as always, all opinions are genuine.}

A high protein, high fiber breakfast or snack that takes only 2 minutes to put together! This protein chia pudding is the meal prep recipe your life is missing!

Why This Recipe Works

Chia seeds are such a powerhouse when it comes to nutrition. They’ve got protein, fiber and a dose of omega 3 fatty acids. But what really makes them magical in this protein chia pudding recipe is how they gel. They go from small, dry specks floating around to a *poof* a thick pudding-like consistency! It’s crazy!

(Ps. Checkout my recipe for 2 ingredient blueberry jam that also showcases the geling wonder of chia seeds!)

I like to add an extra protein punch to my chia pudding by adding a scoop of protein powder. This helps me to stay full and satisfied longer- ‘cause ain’t nobody got time for hanger am I right?! Plus, depending what protein powder you use you can easily not only change the flavor of this protein chia pudding but also make it vegan friendly when you also use plant based protein powder and milk.

Chia protein pudding is a great recipe to prepare as part of your meal planning at the beginning of the week and to have on hand for grab-and-go breakfasts or easy snacking!

Ingredients Needed

Protein Powder. You can use whatever protein powder you like. Both plant based and whey protein powders will work! Any flavor will also work, I’ve used vanilla, chocolate, and strawberry- all were fabulous!
Maple Syrup. A high quality, super flavorful maple syrup is key for adding SO much flavor! I like to use Inspired Organics maple syrup. It’s so flavorful that a little goes a long way!
Chia Seeds. I also used Inspired Organics chia seeds. They’re my go-to for nuts and seeds as well.
Milk. You can use plant based milk if you prefer. I used whole milk. (Be sure to check out my guide to dairy VS plant based milks here!

Inspired Organics is a fabulous Michigan brand (where I’m from!) that offers organic products at a super affordable price. You can find them at independent retailers throughout the midwest and down through the southeast – checkout the Inspired Organics website for their store locator to find some near you!

PS. If you’re curious about organic VS non-organic food and want to learn more about the true difference (i.e. is it worth it?) I’ve got a blog post that breaks down the difference for you! Read more about organic VS non-organic foods here!

How To Make This Recipe

In a ~1 cup container, bowl or jar combine the chia seeds, milk, protein powder, maple syrup and vanilla.

Mix this up well.

Cover your container/bowl/jar and place in the fridge for at least 2 hours (ideally overnight!)
Once your chia pudding has “gelled” and thickened into a pudding-like consistency top with fruit, nuts, nut butter or any other toppings you like and enjoy! (Inspired Organics has a delicious fruit and nut mix that I used and their coconut chips are my JAM!)

Recipe FAQs

How much protein does chia pudding have?

This recipe for high protein chia seed pudding has a whopping 35g of protein! That paired with the 13g of fiber is really what helps this recipe keep you feeling full for hours!

Do chia seeds make you poop?

Chia seeds can help you stay regular in the bathroom due to their fiber content. Might seem like a funny question, but as a Registered Dietitian everyone asks me questions about their bowels! And I’m totally here for it.

How long does this recipe stay good for?

If you’re prepping this recipe as part of meal prep you can make it and it will stay fresh for ~5 days. After that it gets a little go gelled for my taste, but adding a touch of milk would likely thin it out.

Expert Tips

When you’re measuring anything sticky, like maple syrup, first spray the measuring spoon or cup with non-stick spray. Your sticky ingredient will slide right out! This helps to make sure your recipe actually gets the appropriate amount it needs!
You could also add other extracts to this recipe! I also love using almond extract in place of the vanilla. You could even do a mint extract with a vanilla protein powder! Get creative =)

If you love this recipe, be sure to leave a star rating on the recipe card and leave a comment below!

Don’t forget to pin it on your Pinterest board for later, or tag me on IG @no.food.rules if you try the recipe and love it!

Other Recipes You Might Like:

Protein Pancakes (Without Powder Or Banana!)
Super Fluffy Banana Protein Shake
Cookie Dough Protein Bars [Perfect Bar CopyCat!]
Peanut Butter Cup Perfect Bar Recipe

XOXO

-Colleen

High Protein Chia Pudding

Yield: 1 serving

Ingredients

3 tbsp chia Seeds
½ cup milk
1 Scoop protein Powder
1 tbsp Maple Syrup
½ tsp vanilla

click To display nutrition info

Nutrition Facts

High Protein Chia Pudding

Serving Size

1 g

Amount per Serving

Calories

408

% Daily Value*

Fat

Saturated Fat

FAQs

Does chia seeds have enough protein? ›

Chia seeds contain an abundance of fiber and antioxidants as well as essential omega-3 fatty acids and plant-based protein, says Volpe. In fact, 2 tablespoons of chia seeds contains 9.7 grams of fiber, 4.6 grams of protein and 6.7 grams of polyunsaturated essential fatty acids.

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Is it okay to eat chia pudding every morning? ›

Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content ( 14 , 24 ). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.

Why didn't my chia seed pudding set? ›

Make sure you give your chia pudding a good stir about 5-10 minutes after you initially mix it together. This breaks up any clumps of seeds and helps ensure the mixture will set.

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Do chia seeds really reduce belly fat? ›

Both Chia seeds and Ginger have been shown in some studies to help suppress appetite. Feeling fuller for longer may lead to reduced calorie intake, which can contribute to weight loss, including fat loss in the belly area.

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Do chia seeds have more protein than eggs? ›

It also has 64 milligrams of calcium and 40 milligrams of magnesium. In other words, two or three tablespoons of chia equal one large egg in terms of protein, and one tablespoon of chia has the same amount of omega-3 you would get in four ounces of salmon.

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What happens if I eat chia seeds every day? ›

Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet.

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What not to mix with chia seeds? ›

Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.

What time of day is best to eat chia pudding? ›

Chia pudding makes a delicious dish that can be eaten for breakfast or as dessert. If you don't like the seeds' texture, try blending the pudding to give it a smoother finish.

Is 2 tablespoons of chia seeds a day too much? ›

These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.

Is chia pudding healthier than overnight oats? ›

Not only are overnight oats the heavier option in terms of texture, they are also richer in nutrients. Although chia seeds provide healthy protein, fiber, and omega-3 fatty acids, whole-grain oats are a heartier source of vitamins, minerals, and heart-healthy antioxidants, and are generally considered more filling.

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How to tell if chia seeds are bad? ›

One of the most noticeable signs that chia seeds have gone bad is a rancid or musty smell. Fresh chia seeds have a mild, nutty aroma. If you detect any off-putting odors when you open the container, it's a clear indication that the seeds have spoiled and should not be consumed.

Is chia pudding actually good for you? ›

Chia pudding is high in protein, full of omega-3s, packed with fiber and helps keep you full and satisfied all day long. It's also meal-prep friendly which makes it all that much better for busy moms and professionals.