DISCLAIMER: This post was developed in a sponsored partnership with Inspired Organics however, as always, all opinions are genuine.
A high protein, high fiber breakfast or snack that takes only 2 minutes to put together! This protein chia pudding is the meal prep recipe your life is missing!
Why This Recipe Works
Chia seeds are such a powerhouse when it comes to nutrition. They’ve got protein, fiber and a dose of omega 3 fatty acids. But what really makes them magical in this protein chia pudding recipe is how they gel. They go from small, dry specks floating around to a *poof* a thick pudding-like consistency! It’s crazy!
(Ps. Checkout my recipe for 2 ingredient blueberry jam that also showcases the geling wonder of chia seeds!)
I like to add an extra protein punch to my chia pudding by adding a scoop of protein powder. This helps me to stay full and satisfied longer- ‘cause ain’t nobody got time for hanger am I right?! Plus, depending what protein powder you use you can easily not only change the flavor of this protein chia pudding but also make it vegan friendly when you also use plant based protein powder and milk.
Chia protein pudding is a great recipe to prepare as part of your meal planning at the beginning of the week and to have on hand for grab-and-go breakfasts or easy snacking!
Ingredients Needed
Protein Powder. You can use whatever protein powder you like. Both plant based and whey protein powders will work! Any flavor will also work, I’ve used vanilla, chocolate, and strawberry- all were fabulous!
Maple Syrup. A high quality, super flavorful maple syrup is key for adding SO much flavor! I like to use Inspired Organics maple syrup. It’s so flavorful that a little goes a long way!
Chia Seeds. I also used Inspired Organics chia seeds. They’re my go-to for nuts and seeds as well.
Milk. You can use plant based milk if you prefer. I used whole milk. (Be sure to check out my guide to dairy VS plant based milks here!
Inspired Organics is a fabulous Michigan brand (where I’m from!) that offers organic products at a super affordable price. You can find them at independent retailers throughout the midwest and down through the southeast – checkout the Inspired Organics website for their store locator to find some near you!
PS. If you’re curious about organic VS non-organic food and want to learn more about the true difference (i.e. is it worth it?) I’ve got a blog post that breaks down the difference for you! Read more about organic VS non-organic foods here!
How To Make This Recipe
In a ~1 cup container, bowl or jar combine the chia seeds, milk, protein powder, maple syrup and vanilla.
Mix this up well.
Cover your container/bowl/jar and place in the fridge for at least 2 hours (ideally overnight!) Once your chia pudding has “gelled” and thickened into a pudding-like consistency top with fruit, nuts, nut butter or any other toppings you like and enjoy! (Inspired Organics has a delicious fruit and nut mix that I used and their coconut chips are my JAM!)
Recipe FAQs
How much protein does chia pudding have?
This recipe for high protein chia seed pudding has a whopping 35g of protein! That paired with the 13g of fiber is really what helps this recipe keep you feeling full for hours!
Do chia seeds make you poop?
Chia seeds can help you stay regular in the bathroom due to their fiber content. Might seem like a funny question, but as a Registered Dietitian everyone asks me questions about their bowels! And I’m totally here for it.
How long does this recipe stay good for?
If you’re prepping this recipe as part of meal prep you can make it and it will stay fresh for ~5 days. After that it gets a little go gelled for my taste, but adding a touch of milk would likely thin it out.
When you’re measuring anything sticky, like maple syrup, first spray the measuring spoon or cup with non-stick spray. Your sticky ingredient will slide right out! This helps to make sure your recipe actually gets the appropriate amount it needs!
You could also add other extracts to this recipe! I also love using almond extract in place of the vanilla. You could even do a mint extract with a vanilla protein powder! Get creative =)
If you love this recipe, be sure to leave a star rating on the recipe card and leave a comment below!
Don’t forget to pin it on your Pinterest board for later, or tag me on IG @no.food.rules if you try the recipe and love it!
Learn how to prepare a simple chia seed pudding recipe and customize it to your taste! Chia seed puddings can be a healthy snack or breakfast packed with protein, fiber, and healthy fat, not to mention how incredibly easy it is to make.
Chia seeds contain an abundance of fiber and antioxidants as well as essential omega-3 fatty acids and plant-based protein, says Volpe. In fact, 2 tablespoons of chia seeds contains 9.7 grams of fiber, 4.6 grams of protein and 6.7 grams of polyunsaturated essential fatty acids. U.S. Department of Agriculture.
Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content ( 14 , 24 ). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.
Chia seeds are loaded with fibres and when it is consumed in lots of quantities the body may find it difficult to digest it properly. One should stick to an ideal quantity of chia seeds in a day and not consume more. Consuming more of these tiny seeds can cause diarrhea, bloating and stomach cramps.
Chia seeds may provide several benefits as part of a healthy diet. There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. The chia plant is a member of the mint family.
But you don't have to be a high-intensity athlete to benefit from chia seeds. Bodybuilders love chia seeds because, according to Bodybuilding.com, two tablespoons of chia seeds give you:5x the omega-3 content of 1/4-cup of walnuts.2x the iron and magnesium of a cup of spinach.
The insoluble fibre and protein present in them help you feel satisfied and full. As per USDA data, a 100-gram serving of chia seeds can fulfil up to 34% of the daily fibre intake, thus facilitating the reduction of belly fat.
* Omega-3 rich foods – Omega-3 rich foods such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds, can help reduce inflammation in the liver and improve liver function.
About 2 tablespoons of chia seeds pack nearly 10 grams of fiber. And although fiber is an essential nutrient for gut health, a side effect of fiber is gas and bloating, according to Mount Sinai. "Some people may experience GI and digestive issues from eating too many chia seeds.
This includes people with diabetes, metabolic syndrome, fatty liver disease, or obesity. Obesity. Consuming chia seeds doesn't help reduce body weight in overweight or obese adults.
Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet.
Two tablespoons of chia seeds have almost 10 grams of fiber. That's around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research , eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
Chia seeds are high in oxalate. If you have a history of oxalate stones, be sure to eat a high calcium food at the same time to decrease oxalate absorption. Talk with your kidney doctor or dietitian to see if you need to limit oxalates.
They're also rich in magnesium and phosphorus which are both crucial for muscle development and recovery. Make a pot of chia pud ahead of a busy, active day or have a pot as a post-workout breakfast or pudding. You'll get the energy from the protein and muscle repair from the magnesium.
It also has 64 milligrams of calcium and 40 milligrams of magnesium. In other words, two or three tablespoons of chia equal one large egg in terms of protein, and one tablespoon of chia has the same amount of omega-3 you would get in four ounces of salmon.
Overall, chia seeds and chia pudding make an excellent addition to a healthy and balanced diet. And if you want to make this a regular breakfast but don't have the time to make it, add our Chia Pots to your next allplants order for fruity and delicious puddings to kick off your days!
Introduction: My name is Wyatt Volkman LLD, I am a handsome, rich, comfortable, lively, zealous, graceful, gifted person who loves writing and wants to share my knowledge and understanding with you.
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