breakfast · High Protein
High-Protein Vanilla Chia Pudding with Mixed Berries (50g Protein)
This High-Protein Vanilla Chia Pudding delivers approximately 45 grams of protein and 450 calories per serving. It combines chia seeds, protein powder, and milk for a satisfying breakfast, topped with fresh berries.
Nutrition per serving
- Protein
- 50 g
- Calories
- 447
- Carbs
- 36 g
- Fat
- 11 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
- 2 tbsp chia seeds
- 1 cup unsweetened almond milk
- 2 scoops vanilla protein powder
- 1 tbsp maple syrup
- 1/2 cup mixed berries — for topping
Steps
- In a jar or container with a lid, combine the chia seeds, unsweetened almond milk, vanilla protein powder, and maple syrup.
- Stir vigorously with a spoon or whisk until all ingredients are well combined and there are no clumps of protein powder.
- Cover the container and refrigerate for at least 4 hours, or preferably overnight, until the pudding has thickened to your desired consistency.
- Before serving, give the pudding another quick stir. Top with mixed berries and enjoy.
Why This Works
Chia seeds deliver 2g protein per tablespoon along with 5g omega-3 ALA fatty acids. When soaked, their outer coating forms a mucilaginous gel that creates pudding texture without cooking. The protein powder contributes the bulk of the protein (40-50g depending on brand), while chia seeds provide structure and healthy fats. Overnight refrigeration allows complete hydration. The seeds expand to 10-12 times their dry volume, creating a creamy consistency that holds toppings.
The Chia Gel
Chia seeds are hydrophilic. Each seed has a hydrocolloid coating that absorbs up to 12 times its weight in liquid within 2 hours. This forms a polysaccharide gel similar to tapioca. The gel traps liquid and creates viscosity without heat. At room temperature, gelling begins in 10 minutes. Full hydration takes 4-8 hours in the refrigerator. The cold temperature slows absorption but produces a more uniform texture compared to rapid room-temperature gelling.
Make It Your Own
Swap vanilla protein powder for chocolate or unflavored varieties. Unflavored powder lets the natural chia flavor come through. For texture contrast, add chopped walnuts or sliced almonds before serving. A pinch of cinnamon or cardamom enhances warmth. Replace almond milk with coconut milk for a richer base. Use fresh strawberries, blueberries, or sliced banana instead of mixed berries. Layer the pudding with Greek yogurt for extra protein and creaminess.
Sources Research-Backed
Frequently Asked Questions
How long does chia pudding last in the fridge?
5-7 days when stored in an airtight container. The texture stays consistent throughout the week, making it ideal for batch meal prep. Add fresh berries just before serving. They release juice and get mushy if stored with the pudding.
Can I freeze chia pudding?
Yes, but texture changes slightly. Freeze in individual portions for up to 2 months. Thaw overnight in the fridge. The chia seeds may become softer after freezing. Stir well before eating. Add toppings fresh after thawing.
Is chia pudding gluten-free?
Yes, as written. Chia seeds, almond milk, and berries are naturally gluten-free. Check your protein powder. Some brands contain wheat-based fillers. Use certified gluten-free vanilla protein powder if you have celiac disease.
How long do chia seeds need to soak?
Minimum 4 hours, ideally overnight (8-12 hours). The seeds need time to absorb liquid and expand to 10 times their size. For a thicker pudding, use less liquid. For a thinner consistency, add more almond milk before serving.
