High Protein Chia Pudding (3 Ingredients) (2024)

This 3-ingredient chia seed pudding has 27 grams of protein to keep you full for hours. Made with chia seeds, milk and protein powder, this is the perfect healthy breakfast if you want something sweet.

Chia pudding is kind of a dietitian’s dream breakfast.

It’s loaded with fiber. Filled with healthy fats. And this easy, 3-ingredient chia seed pudding recipe has a secret ingredient that will keep you full all morning long. Protein powder! But we’ll talk more about that later.

This delicious, high protein chia pudding makes a delicious breakfast or snack. It’s sweet, creamy, and nutrient-dense… and it’s the perfect option to support your health goals and help you stay consistent with food without counting or tracking anything.

By the way… hey, I’m Miranda! I’m a balanced dietitian sharing easy recipes and realistic nutrition tips so you can finally transform your health and relationship with food.

Why you’ll love this recipe

It’s quick. This recipe takes literally 3-minutes to prepare, and then it chills in the fridge until you’re ready to eat it. It’s the perfect breakfast for people who don’t have time for breakfast.

It only uses 3 ingredients. You don’t have to break the bank or clear your kitchen cupboards to make healthy, nourishing recipes. You’ll only need milk, chia seeds and protein powder for this one.

It’s seriously nutrient-dense. I’m usually against buying fancy ingredients and gimmicky ‘health’ foods. But chia seeds are the exception because they’re just so good for you.

It’s high in protein and fiber. This is the ultimate dietitian-approved combo for filling meals that keep you full for hours.

It’s creamy and delicious! This is a little more elevated than the pudding snack packs your mom stocked in grade school. It’s healthy and with the right toppings, super tasty too!

Are chia seeds good for you?

Let’s take a moment to highlight our star ingredient, shall we?

Chia seeds are well researched for their high nutrient content and health benefits, including:

• Fiber. Chia seeds contain an extremely high amount of soluble fiber, which is why they’re so absorbent!
• Healthy fats. Chia seeds are high in heart-healthy alpha-linolenic acid (ALA).
• Polyphenols. Quercetin, kaempferol, epicatechin, rutin, and so many more. Lots of big words that basically mean these seeds protect against disease.
• Plant protein. There’s over 7 grams of protein in a ¼ cup serving.
• Naturally gluten-free. A great choice for those with celiac disease!

A ¼ cup of chia seeds contains 210 calories, 7 grams of protein, 15 grams of fiber, calcium, zinc, and too many beneficial plant compounds to count.

Experts agree that chia seeds can support heart health, weight loss and regular digestion. And because they’re so high in fiber, fat and protein–they’re great for blood sugar. Aaaand they’re amazing at keeping appetite stable and cravings feeling in control too.

How does chia seed pudding thicken?

Remember that fiber we talked about? That’s exactly what’s responsible for chia seeds’ highly absorbent powers and unique texture.

When chia seeds are combined with liquid, their high soluble fiber content absorbs water to great a gel. And after a few hours, it creates that thick pudding texture we all know and love!

Why add protein powder to chia pudding?

Although chia seeds do contain plant protein, they don’t contain quite enough to make a filling and satisfying meal. Adding protein powder means this chia seed pudding will keep you full for hours after breakfast.

Ingredients and substitutions

• Chia seeds–these little nutrient-powerhouses are responsible for most of the nutrition and texture in this recipe. Black chia seeds are most common, but you can use white too.
• Milk–if you enjoy and can tolerate dairy milk, that’s what I recommend. It’s inexpensive and high in protein and nutrition. If you want something plant-based and dairy-free, I’d recommend soy beverage for extra protein. Almond, coconut and oat beverages work too, but they’ll be a little less filling.
• Flavored protein powder–I prefer vanilla whey protein (like this one) for its taste and health benefits, but you can use other protein powders including plant-based options. Just make sure to use a flavored protein powder you enjoy, because your pudding will taste like your protein powder!

How to make high protein chia pudding

Step 1: Combine ingredients.

In a leak-free container or mason jar, combine chia seeds, milk and protein powder. Close the lid and shake well for approximately 30-seconds or until well combined. Place in the fridge.

Step 2: Allow time to thicken.

If possible, check on pudding after 1-2 hours and stir with a spoon to break up any clumps of protein powder. Leave the mixture to thicken in the fridge for at least 3 hours or overnight.

Step 3: Add toppings and enjoy.

When you’re ready to enjoy, transfer this high protein chia pudding to a bowl and add toppings of choice.

Toppings and variations

Toppings to add to your chia pudding:

• Frozen berries
• Sliced mango
• Finely chopped pineapple
• Banana slices
• Chopped apple
• Raspberries
• Sliced strawberries
• Granola
• Flavored cereal
• Crumbled oreos
• Crumbled muffin
• Jam
• Nutella
• Peanut butter
• Chocolate chips

Protein powder flavors to try in your chia pudding:

• Vanilla (that’s what I use!)
• Chocolate
• Cinnamon
• Birthday cake
• Fruity pebbles
• Peanut butter

Milk options to try in your chia pudding:

• Dairy milk (my favourite)
• Chocolate milk
• Soy beverage (high protein plant-based option)
• Pea beverage
• Oat beverage
• Almond beverage
• Lite coconut beverage

Tips for success

• Sometimes the protein powder can clump up. To avoid this, check on your chia pudding after 1-2 hours and break up any clumps of protein powder with a spoon.
• If your pudding isn’t thickening up, it likely just needs more time. For best results, prepare the chia pudding the night before serving.
• Choose a protein powder that you like the taste of, because this is the flavor that dominates the chia pudding!
• Toppings are KEY to making this flavorful and satisfying. Add fruit, cereal, nuts, nut butter, chocolate chips, or anything you enjoy for some extra flavor and texture.
• If your chia pudding is thicker than you’d like, add 1-2 Tbsp milk before serving and stir well.
• This recipe makes one large serving, or two snack-sized servings.

Frequently asked questions

How long does this last in the fridge?

When stored in an airtight container, this chia pudding lasts in the fridge for 3-5 days. But please note: it will get thicker the longer it rests in the fridge!

Can I add sweetener to this chia pudding recipe?

It depends on your preference and protein powder! My protein powder already tastes sweet, so I don’t typically add any sweeteners. If you think your chia pudding needs a extra sweetness, feel free to add 1-2 tsp of honey, maple syrup or a sweetener of your choice.

Can I use unflavored protein powder?

Yes, you can! Just make sure to add extra flavour with toppings, sweeteners or spices.

What if my protein powder is clumpy?

I recommend checking your chia pudding after 1-2 hours in the fridge and breaking up any clumps of protein powder with a spoon.Once this is done, return chia pudding to the fridge to continue thickening.

What if my chia seeds aren’t thickening?

Give your mixture a good stir and set it back in the fridge for 2 or more hours. Usually, the chia seeds just need more time! If your chia seeds are old, it’s possible they’ve lost their ability to form a gel and you might need to buy a fresh bag.