Protein Chia Pudding

5 from 1 vote

This Protein Chia Pudding is the perfect grab-and-go breakfast or post-workout snack. Ready in just 2 minutes with only 3 ingredients, it’s low in carbs, great for meal prep, and packs over 32 grams of protein per serving!

Prep Time5

Refrigeration Time2

Total Time2 5

Course: Breakfast, Dessert, Snack

Cuisine: Gluten-free, High Protein, Keto, Low calorie, Low carb, Vegan

Keyword: chia seeds, milk, protein powder

Servings: serving

Equipment

glass mason jars

Ingredients

2 tbsp chia seeds brown or white
1 scoop (30 g) protein powder vanilla or chocolate recommended
¾ cup (180 ml) milk of choice I used unsweetened almond milk
2 tsp sweetener of choice maple syrup or honey, optional to taste
a pinch of salt optional

Vanilla Flavor

1 scoop (30 g) vanilla protein powder
½ tsp vanilla extract

Chocolate Flavor

1 scoop (30 g) chocolate protein powder
2 tsp cocoa powder unsweetened
1 tbsp milk of choice in addition to ¾ cup (180 ml)

Instructions

In a bowl or mason jar, combine the chia seeds, protein powder, milk, and, if you'd like, a pinch of salt and a little maple syrup. Stir well with a spoon, or seal the jar and give it a good shake until everything is fully mixed.
Let the mixture rest for 5-10 minutes, preferably in the fridge.
Use a spoon or fork to stir the pudding from bottom up. This helps break any clump of chia seeds and protein powder that may have formed at the bottom.
Close the jar with lid or cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight, until the protein seeds have thickened into a pudding.
Give it a stir, adjusting the texture with a splash of milk if necessary. Serve with your favorite toppings, such as fresh berries and nut butter.

Notes

Ratio:

Use 2 tablespoons chia seeds and 1 scoop (30 g) of protein powder per ¾ cup (180 ml) milk. Scale as needed.
Before serving, adjust with more milk if too thick, or more protein powder if too runny.

Milk Recommendations:

Almond milk for a low-calorie option.
For more protein, use soy milk, semi-skimmed milk, pea milk, or high protein milk.
Greek yogurt, plant based yogurt and blended silken tofu can replace part of the milk for extra protein and creaminess.

Meal Prep & Storage:

Refrigerate in sealed jars for up to 5 days.
Freeze for up to 1 month in freezer-safe containers and thaw overnight in the fridge before serving.
Add toppings and mix-ins only before serving.

Nutrition Disclaimer:

Nutritional values are estimates based on almond milk, whey protein powder, no sweeteners or mix-ins.
Please note that actual values vary depending on ingredients used. For accuracy, I recommend calculating your own (if needed).

Nutrition