The chia seed protein pudding is an easy upgrade on the basic chia pudding recipe: it’s more delicious, more filling, and of course higher in protein!
It’s packed with over 30 grams of protein per serving!
This chia seed pudding recipe is the low-carb version of overnight oats. It’s gluten-free, and it can be made dairy-free with non-dairy milk and protein.
It’s super nutritious and satisfying, with plenty of fiber, omega-3 and fatty acids from the chia seeds!
Want more high protein breakfasts? Check out Protein Pancakes, Protein Waffles and Greek Yogurt Protein Fluff!
Chia seed protein pudding ingredients
These are the ingredients for chia seed protein pudding. Check the recipe variations section below to make different flavors!
- Protein powder, 1 scoop (30 grams) – vanilla or any flavor!
- Low-carb milk, ¾ cup (180 grams) – unsweetened almond milk or your choice of milk
- Chia seeds, 3 to 4 tablespoons (36 grams)
- Sweetener as needed
I recommend 3 tablespoons of chia seeds, or 4 if your shake isn’t very creamy (unflavored whey isolate usually is not) or if you are adding cacao powder.
When I make pudding with cocoa powder, the chia seeds don’t swell as much. Whatever the reason is, I fix it by adding some extra and waiting bit longer for them to absorb the liquid and thicken up the pudding.
Protein powder choices
This protein chia seeds pudding is a delicious way of getting your protein. Much better than a simple protein shake!
You can use any type of protein powder: whey protein isolate or concentrate, casein (makes the creamiest pudding!), pea protein, beef protein, or hemp protein.
I often make this recipe with unflavored whey protein so I can control the sweetness and flavor, adding vanilla extract or cacao powder to my taste.
If needed, you can add a sugar substitute (or sugar/honey/maple syrup, if not low-carb).
Good sweetener options are stevia, monk fruit, pure erythritol or xylitol or my homemade keto sweetener.
How to make chia seed protein pudding
Step 1. Make your protein shake with 3/4 cup of your choice of milk (unsweetened almond milk, for example) and one scoop or 30 grams of protein powder.
You can use a shaker then transfer the liquid to a bowl, or shake the protein and milk together in a sealed mason jar.
Using a milk frother is another easy way to dissolve protein powder in milk!
Add sweetener to taste as needed.
Step 2. Add the chia seeds and stir immediately, to coat them all with liquid and separate them to avoid clumps. Using a small whisk instead of a spoon really helps.
Give it a few minutes, and mix it again, ensuring that there are no seeds sticking together. This way, you’ll get a smooth chia pudding.
Step 3. Let your protein chia pudding chill in a covered container in the fridge for at least 2 hours or overnight so it gets thick and creamy.
Sometimes, depending on the consistency of your mixture, the pudding might separate – the seeds are heavier and will go towards the bottom. Just give it a quick stir before enjoying!
Recipe variations
- Strawberry – super easy if you have strawberry protein powder. You can also add a handful of pureed fresh or frozen strawberries or one teaspoon of freeze dried strawberries.
- Matcha – Make a strong matcha latte protein shake, by adding half to one tablespoon of a good matcha powder in your unflavored or vanilla flavor protein shake.
- Coconut – Use coconut milk or coconut cream with unflavored protein powder, and add sweetener to taste. I like to add grated coconut for extra flavor and texture.
- Chocolate – That’s the classic, isn’t it? You can use chocolate flavored protein, or just add cocoa powder – one tablespoon, or more if you like.
To give your high protein chia pudding an extra oomph, add toppings:
- Fresh berries like blueberries, raspberries, or sliced strawberries.
- Sugar-free shaved chocolate, cacao nibs, chocolate chips.
- Nut butter: a drizzle of peanut butter or almond butter is amazing!
- Sprinkle some cinnamon, coconut flakes, keto candied nuts, or pumpkin seeds.
If you used to add a tiny pinch of sea salt to bring out the flavor in your oatmeal, you can do the same with chia pudding.
Tips for meal prep
The protein chia seed pudding can last up to a week in an airtight container in the fridge. To add variety in your meal prepping, you can (make the recipe) times (how many puddings you want) in a big bowl with a base flavor (vanilla, or just sweetener).
Then, separate the big pudding in individual jars and add different flavors to each before refrigerating for happy times every day of the week!
Chia Seed Protein Pudding
Ingredients
Chia Seed Protein Pudding
- 1 scoop (30 g) vanilla protein powder
- ¾ cup (180 g) milk of choice
- 3 to 4 tablespoons (36 g) chia seeds
- sweetener of choice if needed, to taste
Instructions
- Make the protein shake as normal, with your choice of milk and protein powder.
- If using unflavored protein powder, add both flavor and sweetener. If using flavored protein powder, you can add in extra flavor, but sweetener might not be necessary.
- Add the chia seeds – if your protein shake is thicker, add 3 tablespoons, if not add more. Mix the chia seeds very well into the shake, until all seeds are coated in liquid and not sticking together. It's easier if you use a small whisk.
- Let the chia swell for about 5 minutes, then mix it again to ensure no clumps form.
- Refrigerate for at least 2 hours to thicken, or overnight.
- Optionally, add toppings before serving – See post for ideas!
Notes
- Change protein flavor: Instead of vanilla, use chocolate, strawberry, cookies & cream, peanut butter, any protein flavor you love!
- Matcha: Base recipe with ½ tablespoon matcha powder added
- Coconut: Base recipe with ¾ cup (172 g) coconut milk instead of low-carb milk
