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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!
I’m always looking for ways to add more protein to my meals, especially in the morning. Whether in protein overnight oats, protein pancakes or cottage cheese pancakes, starting your day with a punch of protein keeps you full and satisfied for longer.
Today I’m boosting the macros of my simple chia seed pudding. Chia seeds are already a complete source of plant protein (4.7g per 2 tablespoons), containing all nine essential amino acids. But adding a scoop of vanilla protein powder takes its nutrition to the next level—perfect before or after the gym.
Why I love this recipe
- Healthy and high protein – Chia seeds are a powerhouse of nutrients, rich in omega-3s, fiber, antioxidants, and essential minerals. They’re also one of the few plant-based sources of complete protein. Adding protein powder takes it even further, making this pudding a high-protein option that’s also low in calories and carbs.
- Quick and easy – You only need 3 main ingredients and 2 minutes of prepping.
- Meal prep friendly – Make a larger batch of chia protein pudding on Sunday and store in the fridge for the week. It freezes well too!
- Customizable – Change the toppings, add mix-ins and fruit, or swap the protein flavor. You can also vary the protein source, adding Greek yogurt, whipped cottage cheese, or blended tofu.
Ingredients
The base recipe requires just 3 ingredients—chia seeds, protein powder, milk, and optionally a pinch of salt. If using unflavored protein, you may need some maple syrup. Here are all details and substitutes, precise quantities can be found in the recipe card at the bottom.
- Chia seeds – Either brown or white chia seeds work, both are nutritious and form a gel-like texture while soaking. To ensure the pudding forms, use fresh chia seeds from a brand you trust.
- Protein powder – Whey concentrate, whey isolate, collagen, casein, and vegan options like pea or rice protein all work. Choose a flavor you love (like vanilla or chocolate), and make sure it mixes well.
- Milk of choice – I like unsweetened almond milk or cashew milk, they’re sugar-free and low calorie. For more protein, choose unsweetened soy milk, pea milk, semi-skimmed or whole milk, or protein milk like Fairlife.
- Sweetener of choice – Optional, but necessary if your protein powder is unflavored. Natural sweeteners are maple syrup, honey, agave, and date syrup. To keep carbs low, opt for monk fruit or stevia.
- Salt – A pinch of salt enhances all flavors and brings out the sweetness. You can omit it, if making chia pudding with protein powder containing little salt (some vegan powders do).
Dietary adaptations
- Dairy free and vegan – Simply use a plant based milk like almond or coconut, and opt for a vegan-friendly protein powder. For sweetness, go with maple syrup or another vegan sweetener.
- Keto-friendly – Stick to unsweetened almond or soy milk, pair with a low carb protein powder like whey or soy isolate, and use keto sweeteners such as stevia or monk fruit.
- Low calorie – This recipe is naturally low in calories, meaning it’s great for weight loss. To keep it ultra light, use unsweetened almond or cashew milk, sugar-free sweeteners, and skip high calorie toppings like nut butters.
- Higher protein – Want to max out the protein? Choose high protein milk, stir in whey isolate (which has a higher protein content), or swap ¼ cup (60 ml) of milk with plain Greek yogurt.
- Paleo – For a paleo version, use nondairy milk, a clean protein powder that fits paleo guidelines, and unrefined sweeteners like maple syrup or raw honey.
How to make protein chia pudding
Step 1 – Combine. 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.
Step 2 – Let rest. Let the mixture rest for 5-10 minutes, preferably in the fridge. Afterwards, 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.
Step 3 – Soak. Close the jar with lid or cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight, until the protein chia seeds have thickened into a pudding.
Step 4 – Serve. Give it a stir, adjusting the texture with a splash of milk if necessary. Serve with your favorite toppings and enjoy.
Flavor variations and toppings
- Chocolate – Use chocolate protein powder, add 2 teaspoons of unsweetened cocoa powder and, if desired, serve with dark chocolate chips or cocoa nibs.
- Vanilla – Start with vanilla protein powder, or add ½ teaspoon of vanilla extract to the base recipe.
- Blueberry lemon – Stir in ½ cup of fresh blueberries plus a teaspoon of lemon juice and a sprinkle of lemon zest.
- Banana peanut butter – Stir in half mashed banana, 1 tablespoon of peanut butter and serve topped with more sliced banana.
- PB&J – Add 1 tablespoon of peanut butter a 1 tablespoon of jam (I recommend sugar-free strawberry jam).
- Toppings – Serve your chia seed protein pudding with mixed berries such as blueberries, raspberries or strawberries, sliced banana, sweet mango, or diced apple. For more flavor and texture, try chopped walnuts and seeds, coconut flakes, cocoa nibs, almond or peanut butter.
Blended
You don’t like a texture of chia seeds? Try blending! After they’ve soaked in the fridge for at least 2 hours, transfer your high protein chia pudding to a high-speed blender or food processor and blend until smooth. It will get like a creamy protein shake or protein pudding.
5 ways to add more protein
Did you know you can make protein chia pudding without protein powder? Here are 5 alternative ways to boost the protein with common household ingredients. Feel free to pick one, or mix and match the options below.
- Greek yogurt – Stir in ⅓ cup (80 g) of plain Greek yogurt with ½ cup (120 ml) of milk. It also makes the pudding creamier.
- Cottage cheese – Use ⅓ cup (80 g) of cottage cheese with ½ cup (120 ml) of milk. If you’d like a creamier pudding, start with whipped cottage cheese.
- Egg whites – You can swap out part or all of the milk for pasteurized liquid egg whites. They’re totally safe when pasteurized and bring in lots of protein without changing the flavor.
- Silken tofu – For a dairy free boost of protein, blend half a block of silken tofu until smooth and mix it in. It makes the pudding extra creamy while keeping it vegan.
- Seeds – Chia already brings some protein, but you can power it up with extras like flax or hemp seeds. For a more complete amino acid profile, pair them with yogurt or a scoop of protein powder.
Recipe tips
- Always use fresh chia seeds – Whether white or brown, what really matters is freshness. Older seeds might not absorb liquid well, leaving you with a runny mess instead of a creamy pudding. Buying from a trusted brand helps avoid disappointment.
- Choose a good protein powder – Make chia seed pudding with a protein powder you already tried and liked. A good flavor as well as how well it mixes without forming lumps are key. I like naturally flavored vanilla whey.
- Follow the base ratio – A good starting point is 2 tablespoons of chia seeds and a scoop (30 g) of protein powder for every ¾ cup (180 ml) of milk. This gives a single serving. You can tweak it later, add more milk if it’s too thick, or a bit more protein powder if it’s too runny.
- Stir more than once – Don’t skip this! Give the mixture a good stir right after mixing, then let it rest and stir again after 5–10 minutes. This breaks up any clumps that may sink and helps the pudding get creamy.
Meal prep and storage
Protein chia pudding is perfect for prepping ahead, and it gets even creamier after a day in the fridge. You can make a larger batch on the weekend to have ready-to-eat snacks or breakfasts for the week. Here are some tips:
- Adjust quantities – This recipe is for one portion, but it’s super easy to scale up. Multiply the ingredients by 3, 5, or more depending on how many servings you need.
- Mix well – Either prep in one big bowl and portion it out later, or mix directly into mason jars. Just make sure you stir twice before refrigerating to avoid seed clumps.
- Jar it right – Store the pudding in sealed jars (like mason or weck jars). Leave out toppings until just before serving to preserve texture and flavor.
- Fridge or freezer? – In the fridge, it’ll stay fresh up to 5 days. For longer storage, freeze in airtight jars for up to 1 month. Let thaw overnight in the fridge before eating.
- Before serving – Give it a stir, check the texture, and adjust if needed. If too thick, add a splash of milk. If too thin, stir in a bit more protein powder or chia and chill for an extra hour.
More breakfasts with protein powder
- Protein oatmeal
- Egg white pancakes
- Protein overnight oats
- Cottage cheese pancakes
- Easy protein pancakes
- Greek yogurt protein muffins
- Protein granola bars
- Protein French toast
Protein Chia Pudding
Equipment
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
- 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.
- 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.
- 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.
- 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).
