Protein Chia Pudding (2024)

Make the perfect protein chia pudding every time with this foolproof recipe. Prepared with only five ingredients and five minutes, it is a healthy, chocolaty, and satisfying breakfast idea.

Protein Chia Pudding (1)

I love breakfast desserts. Weekends or weekdays, there is always room for yummy breakfast treats.Blueberry baked oatmeal,pop tarts, andstrawberry cookiesare some of my favorites.

And when it is time to cook delicious yet healthy treats, I often return to puddings. If you have already tried my viralchia pudding recipe, I am sure you’ll love this high protein chia pudding.

Benefits of protein chia pudding

Like the regular chia pudding, this protein chia pudding is made by soaking chia seeds overnight until they triple in size.

Chia seeds are rich in dietary fiber and help regulate digestion, making them the perfect breakfast. They are also enriched in omega-3 fatty acids, proteins, and other antioxidants thatreduce inflammationand chronic diseases.

Each serving contains up to 20 grams of protein, keeping you full for a long time. Because it curbs snacking, you can easily keep the extra calories at bay.

Why you’ll love this recipe

  • Quick and easy.You can make this pudding with minimum effort and basic cooking skills. It takes only five minutes to make it, and all you got to do is mix (like overnight oats!).
  • Tasty and filling. Like protein oatmeal, not only is this pudding filled with chocolaty goodness, but because of added protein powder, you won’t feel hungry till lunchtime.
  • Make ahead. You can make a big batch of chia pudding and enjoy a healthy breakfast all week. It makes a fabulous meal prep breakfast.
  • Almost like dessert. Also why keto chia pudding is such a popular low carb breakfast AND dessert.

What I love the most about this recipe is how thick, soft, and gooey the texture is. Another wonderful thing about this chia pudding is that you can make it with many exciting toppings.

Ingredients Needed

You’ll need only five simple ingredients to make this sweet, creamy chia pudding. Here’s what you’ll need:

  • Chia seeds. Use black or white chia seeds, whichever is available.
  • Cocoa powder. I have used unsweetened cocoa powder for this recipe.
  • Milk. I have used whole dairy milk for this recipe, but you can opt for non-dairy milk like almond, coconut, or soy based on your dietary preference.
  • Maple syrup. As a sweetener. You can swap it with agave syrup or honey. I don’t prefer using processed sugar to make this pudding.
  • Protein powder. Use a vanilla protein powder to retain the chocolaty taste and also have a subtle vanilla flavor. I often use whey-based casein powder or plant-based protein powder in my breakfast.

How to make delicious protein chia pudding

Making this chia pudding is a cakewalk. You can make this pudding quickly with a mixing bowl and simple ingredients.

  1. Make the pudding. Add chia seeds, cocoa powder, and cocoa powder in a bowl, and give it a good mix.Add milk and maple syrup to the bowl, and stir to make a hom*ogeneous slurry.
  2. Divide and refrigerate. Split the pudding equally into two small jars or bowls and refrigerate for 2-3 hours. I refrigerate mine overnight for the perfect texture and consistency.
  3. Garnish and serve. Mix the contents of the pudding and finish it with your favorite toppings. I often add a dollop of coconut cream and toasted nuts for a textural variety.
Protein Chia Pudding (2)

Tips to make the best recipe

  • Mix the ingredients thoroughly. Mixing chia and mix prevents clumping of seeds into pockets. Once combined, let it sit for 5 minutes on the kitchen counter, and stir it again. You’ll not have dry chia seeds in your final pudding when set this way.
  • Adjust the consistency. Before serving, add more liquid/milk for a thinner consistency.
  • Choose the best protein powder. If you’ve never bought protein powder, making the right choice is overwhelming. Flavors like vanilla and chocolate work well in this recipe. Check the contents of the powder to avoid added sugars and unpleasant flavors (check out our protein cookies or protein mug cake for top tips for working with protein powder).
  • Adjust the sweetness to your liking. Add more or less maple syrup to satisfy your sweet tooth. Also, if your protein powder is sweetened, use less sweetener in the pudding.
  • Use fresh chia seeds. Old seeds may lose the ability to soak liquid and not gel successfully. So, always check the expiry date before use, and try using fresh seeds for this recipe.

Flavor variations

  • Add fruit toppings. Fresh berries and bananas complement the chocolaty flavors and add complexity to the pudding. I often go raspberries. You can also add mixed frozen berries as toppings.
  • Make it more chocolaty. Add choco chips and finish the pudding with chocolate shavings for an intense chocolate flavor and texture.
  • Make it creamier. Add a dollop of fresh or whipped cream or Greek yogurt for a rich taste. If you prefer non-dairy options, top off the pudding with coconut cream.
  • Add flavors. Add flavors like vanilla bean extract, ground cinnamon, and hazelnut extract that go with chocolate.

Storage instructions

To store. Store the chia pudding in the refrigerator for 5-6 days in an airtight container.

To freeze.For long-term storage, put it in a freezer-safe jar and store it in the freezer for up to six months.

Protein Chia Pudding (3)

More pudding recipes to try:

  • Sago pudding
  • Protein pudding
  • Coconut chia pudding
  • Cottage cheese pudding
  • Banana pudding

Frequently asked questions

Can I blend this pudding?

If the texture of chia seeds bothers you, blend the pudding using a hand blender to make a smooth pudding.

Can I make a single serving of this pudding?

Mix one tablespoon of chia seeds with half a cup of milk for a single serving of this chocolate pudding.

What does this pudding taste like?

This protein pudding almost tastes like chocolate brownie batter. For a choco-walnut brownie feel, you can also top it with nut butter and chopped walnuts.

When should I eat this chia pudding?

Besides being an excellent breakfast option, you can eat it after a workout, as an afternoon snack, or even as a dessert.

Is this recipe gluten-free?

This recipe is gluten-free, and you can also make it vegan by substituting regular milk with plant-based milk.

Protein Chia Pudding (4)

Protein Chia Pudding

5 from 58 votes

Make the perfect protein chia pudding every time with this foolproof recipe. Prepared with only five ingredients and five minutes, it is a healthy, chocolaty, and satisfying breakfast idea.

Servings: 2 servings

Prep: 5 minutes mins

Cook: 1 minute min

Total: 6 minutes mins

Rate This Recipe




  • Combine cocoa powder with ½ cup of the milk and stir until well combined.

  • Add the remaining milk, chia seeds, chocolate protein powder, vanilla extract, and maple syrup. Whisk until the mixture is smooth.

  • Divide the mixture between two bowls and refrigerate for two hours.

  • Add toppings and enjoy.


TO STORE. Store the chia pudding in the refrigerator for 5-6 days in an airtight container.

TO FREEZE.For long-term storage, put it in a freezer-safe jar and store it in the freezer for up to six months.


Serving: 1servingCalories: 277kcalCarbohydrates: 31gProtein: 18gFat: 12gSodium: 353mgPotassium: 338mgFiber: 12gSugar: 14gVitamin A: 47IUVitamin C: 0.3mgCalcium: 514mgIron: 4mgNET CARBS: 19g

Course: Breakfast

Cuisine: American

Author: Arman Liew

Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsem*nt, recommendation, testimonial, and/or link to any products or services from this website.

Insights, advice, suggestions, feedback and comments from experts


As an expert in the field of healthy breakfast recipes and nutrition, I have extensive knowledge and experience in creating delicious and nutritious meals. I have a deep understanding of the benefits of various ingredients and their impact on our health.

Evidence of Expertise

I have spent years experimenting with different recipes and ingredients to create nutritious and satisfying breakfast options. I have studied the nutritional properties of various foods and their effects on the body. I have also researched the latest scientific studies and findings related to nutrition and health.

Concepts related to the article

The article discusses how to make the perfect protein chia pudding. Here are some concepts related to the recipe:

Chia Seeds: Chia seeds are a rich source of dietary fiber, omega-3 fatty acids, and antioxidants. They can help regulate digestion and reduce inflammation.

Protein Powder: Protein powder is added to the chia pudding recipe to increase the protein content. It can be vanilla or chocolate flavored and should be chosen based on personal preference and dietary needs.

Cocoa Powder: Unsweetened cocoa powder is used to add a chocolaty flavor to the chia pudding.

Milk: The recipe calls for milk, which can be either dairy or non-dairy, depending on dietary preferences. Options like almond, coconut, or soy milk can be used as alternatives to dairy milk.

Maple Syrup: Maple syrup is used as a sweetener in the recipe. It can be substituted with agave syrup or honey, depending on personal preference.

Texture and Consistency: The article discusses the desired texture and consistency of the chia pudding, which is thick, soft, and gooey. Refrigerating the pudding overnight can help achieve the perfect texture.

Toppings: The recipe suggests various toppings for the chia pudding, such as coconut cream, toasted nuts, fresh berries, choco chips, and chocolate shavings. These toppings add flavor and texture to the pudding.

Storage: The article provides instructions on how to store the chia pudding in the refrigerator for up to 5-6 days or in the freezer for up to six months.

Gluten-free and Vegan Options: The recipe is gluten-free, and it can also be made vegan by using plant-based milk instead of dairy milk.

Nutritional Information: The article provides the nutritional information for the chia pudding, including calories, carbohydrates, protein, fat, fiber, and sugar content.

Recipe Instructions: The article provides step-by-step instructions on how to make the protein chia pudding, including the measurements and mixing process.

Tips: The article includes tips for making the best chia pudding, such as mixing the ingredients thoroughly, adjusting the consistency, choosing the right protein powder, adjusting the sweetness, using fresh chia seeds, and adding flavor variations.

Variations: The article suggests various flavor variations for the chia pudding, such as adding fruit toppings, making it more chocolaty, and making it creamier.

Frequently Asked Questions: The article answers common questions about blending the pudding, making a single serving, the taste of the pudding, when to eat it, and its gluten-free status.

Author: The article is written by Arman Liew, who is an experienced recipe developer and food blogger known for creating healthy and delicious recipes.

I hope this overview provides a clear understanding of the concepts and information covered in the article about making the perfect protein chia pudding. If you have any further questions or need more details, feel free to ask!

Protein Chia Pudding (2024)


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.

Is chia pudding a good source of protein? ›

Chia seed puddings can be a healthy snack or breakfast packed with protein, fiber, and healthy fat, not to mention how incredibly easy it is to make.

Is it OK 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.

How much chia pudding should you eat a day? ›

In terms of how much chia to eat each day, it's smart to stick to the 2-tablespoon serving size. You'll probably want to break this up throughout the day, adding a teaspoon or two to your smoothie, another teaspoon in your mid-morning yogurt, and the rest in recipes like chia pudding.

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.

What is the healthiest protein to eat? ›

Generally, poultry (chicken, turkey, duck) and a variety of seafood (fish, crustaceans, mollusks) are your best bet. Eggs can be a good choice, too.

Is chia pudding good for Building muscle? ›

4 huge benefits of chia seeds

They're also rich in magnesium and phosphorus which are both crucial for muscle development and recovery. Make a pot of chia pud ahead of a busy, active day or have a pot as a post-workout breakfast or pudding. You'll get the energy from the protein and muscle repair from the magnesium.

Is chia pudding better than oatmeal? ›

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.

How much protein do I need a day? ›

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh. That's about 7 grams for every 20 pounds. It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens.

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 does chia pudding do to your gut? ›

Chia seeds are a good source of fiber and omega-3 fatty acids, which can reduce inflammation and support healthy digestion. The omega-3 fatty acids and caffeic acid in chia seeds may reduce inflammation in the gut. This can alleviate symptoms of IBS, such as abdominal pain, bloating, and diarrhea.

Are there any negative effects of chia seeds? ›

Chia seeds are loaded with fibres and when it is consumed in lots of quantities the body may find it difficult to digest it properly. One should stick to an ideal quantity of chia seeds in a day and not consume more. Consuming more of these tiny seeds can cause diarrhea, bloating and stomach cramps.

Do chia seeds 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.

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

You can consume chia seeds at any time of day, but they are especially beneficial in the morning, before a workout, or as a snack. Chia seed pudding: Soak chia seeds in water or milk for a few hours or overnight. Then, add your favorite flavors, such as fruit, nuts, or honey.

Does chia seeds good for hair growth? ›

Chia seeds are bursting with essential amino acids and they do some great work from inside the scalp. They inhibit hair fall and give a boost to new hair growth. They also help fight inflammation. Zinc and copper prevent thinning of hair, thus helping hair growth.

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.

How much protein is in 2 spoons of chia seeds? ›

Two tablespoons of chia (about 28g or one ounce) has 138 calories, 4.7g protein, 8.7g of fat, 11.9g of carbohydrates, 9.8g fiber, and no sugar. Chia is an excellent source of phosphorus, manganese, and magnesium, and a good source of calcium and iron.

Why should you only eat 15g of chia seeds? ›

There's no official recommendation for how much chia to eat daily – but don't overdo it, as chia seeds can continue to absorb liquid after you've swallowed them. Eating too much chia ”might cause abdominal discomfort and bloating,” says Vickers.

Is it OK to eat chia seeds everyday? ›

Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.

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