breakfast · High Protein
High-Protein Chia & Greek Yogurt Breakfast Pudding (40g Protein)
This no-cook breakfast pudding delivers 40 grams of protein and 394 calories, combining creamy Greek yogurt and chia seeds for a satisfying and easy start to your day.
Nutrition per serving
- Protein
- 40 g
- Calories
- 394
- Carbs
- 29 g
- Fat
- 13 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1 1/2 cups plain non-fat Greek yogurt
- 2 tbsp chia seeds
- 1/4 cup unsweetened almond milk
- 1 tbsp honey
- 1/2 tsp vanilla extract
Steps
- In a jar or small container, combine the Greek yogurt, chia seeds, almond milk, honey (or maple syrup), and vanilla extract.
- Stir thoroughly with a spoon or whisk, ensuring all ingredients are well mixed and there are no clumps of chia seeds.
- Cover the container and refrigerate for at least 4 hours, or preferably overnight, allowing the pudding to thicken.
- Before serving, give the pudding another quick stir. Enjoy chilled.
Why This Works
This pudding delivers 40g protein per serving by combining Greek yogurt (36g from 1.5 cups nonfat) with chia seeds (4g per 2 tbsp). Chia seeds absorb up to 12 times their weight in liquid, forming a hydrophilic gel through mucilage polysaccharides. The gel structure creates pudding texture without heat, while casein proteins from Greek yogurt provide sustained amino acid release over 4-6 hours.
The Chia Technique
Chia gel formation requires minimum 4 hours at 35-40°F (refrigerator temperature). The first 30 minutes are critical: stir once at the halfway mark to prevent seed clumping at the bottom. Longer hydration (8-12 hours) produces fuller gel development and smoother mouthfeel. Under 4 hours yields incomplete hydration and crunchy texture. The almond milk thins the Greek yogurt base, allowing chia seeds to hydrate evenly without dense pockets.
Make It Your Own
Add 1 tbsp unsweetened cocoa powder for chocolate version (adds 1g protein, 12 calories). Top with 1/2 cup berries (strawberries, blueberries) for antioxidants and fiber. Prep 3-4 jars on Sunday for grab-and-go breakfasts through Thursday. Keeps 4-5 days refrigerated in sealed containers. For thicker pudding, reduce almond milk to 2 tbsp or add 1/2 tbsp more chia seeds.
Sources Research-Backed
Frequently Asked Questions
How long should chia pudding set?
Minimum 4 hours, ideally overnight (8-12 hours). Chia seeds need time to absorb liquid and form their gel-like texture. For thicker pudding, use less liquid. Stir once after 30 minutes to prevent clumping.
Can I freeze chia yogurt pudding?
Yes, but texture changes. Freeze for up to 2 months. Thaw overnight in the fridge. The consistency becomes softer. Stir well before eating. Some prefer the creamier post-freeze texture.
Is chia yogurt pudding gluten-free?
Yes. Chia seeds, Greek yogurt, and almond milk are all naturally gluten-free. This is an excellent high-protein, gluten-free breakfast option. Add gluten-free granola for crunch if desired.
Why is my chia pudding too thin?
Not enough chia seeds or too much liquid. Use 2 tablespoons chia per 1/2 cup liquid. Let it set longer. At least 4 hours. Stir and refrigerate another hour if still thin. The yogurt should help thicken it.
