Creamy Protein Chia Pudding (3 Topping Choices!)
My high protein chia pudding is a quick, simple and delicious protein-packed breakfast. Let me show you how I meal-prep a basic creamy chia pudding with an added protein boost. The recipe includes 3 topping ideas with fully calculated macros. What's your fave - nutty, chocolatey or fruity?
Servings: 4
Calories: 217kcal
Equipment
- 4 bowls or jars holding at least 7 oz / 200 ml
Ingredients
CHIA PUDDING BASE
- ½ cup chia seeds 70g
- 2.25 cups soy milk unsweetened, 530ml, or use unsweetened almond milk
- 8 tablespoon whey protein powder unsweetened, 50g (2 scoops)
- 1.5 teaspoon vanilla extract
- ½ cup Greek yoghurt 120g, I used Fage 5%
- ½-1 tablespoon liquid allulose or powdered sweetener of choice OPTIONAL, add to taste
Optional Toppings (Amounts make 4 servings each)
CHOCOLATE DELIGHT
- 2 tablespoon cocoa powder or cacao
- pinch of sea salt
- 1 tablespoon almond butter or hazelnut butter
- 2 teaspoon soy milk to loosen
- 2 tablespoon hazelnuts toasted + chopped
FOREVER FRUITY
- 1 cup raspberries blended or mashed with a fork (125g)
- 1 tbsp heaped hemp seeds 15g
NUTTYLICIOUS
- 4 tablespoon peanut butter runny, 64g
- 1 - 2 tablespoon toasted peanuts chopped, 10-20g
Instructions
BASE - Method
- Put the chia seeds, soy milk, vanilla extract and whey protein powder into a large mixing bowl and mix vigorously until the whey powder has dissolved. Or, put everything in a large mason jar, close the lid and shake to combine.
- Let the mixture sit for about 10 minutes, then stir, shake or massage to break up any clumps.
- Stir in the Greek yogurt and add optional sweetener. Cover and place the chia pudding in the fridge to thicken for 1 - 2 hours or overnight.
OPTIONAL TOPPINGS - Method
CHOCOLATE
- Mix the cacao powder, salt, nut butter and additional soy milk into the chia pudding. Add more sweetener to taste.
- Spoon the chocolate chia pudding mix into your glass jars and top with toasted hazelnuts and an optional sprinkle of grated chocolate.
FRUITY
- Pulse raspberries in a blender or mash with a fork.
- Add a layer of chia pudding to 4 glasses or jars followed by a layer of raspberry and half the hemp seeds. Repeat with a layer of chia pudding and finish with another layer of berry and hemp seeds.
NUTTY
- Add a layer of chia pudding to each of the 4 glasses followed by ½ of the peanut butter and ½ of the chopped peanuts.
- Repeat with a layer of chia pudding and finish with the other half of peanut butter and peanuts.
Notes
3.2g net carbs per serving (chia seed base). Makes 4 servings of 200g / 7oz.
Nutrition per serve including topping:
- Chocolate: 4.2g net carbs, 24.5g protein, 15g fat, 275kcal
- Fruity: 5g net carbs, 24.3g protein, 12.2g fat, 255kcal
- Nutty: 4.9 net carbs, 27.1g protein, 19.4g fat, 325kcal
Nutrition
Serving: 200g | Calories: 217kcal | Total Carbohydrates: 10.6g | Protein: 22.6g | Fat: 10.2g | Saturated Fat: 1.9g | Fiber: 7.4g | Sugar: 1.4g
