3 Unique Protein Chia Seed Pudding Recipes


Seems like the whole internet is crazy for chia seed pudding after it, like almost everything else, exploded in popularity on TikTok.

But it’s for good reason though! Chia seed pudding is a nutritious option due to its high fiber content, so it makes you feel full and aids digestion. Not to mention, chia seeds are loaded with omega-3 fatty acids, protein, and a host of vitamins and minerals.

How do chia seeds become pudding?

When you combine chia seeds with liquid, they form a gel-like consistency. And this gel or pudding like texture makes a great base for topping with fruits, nuts, and other nutrient-dense ingredients, creating a satisfying and wholesome meal or treat depending on the size of the serving.

 

What are the benefits of chia seeds?

There are a ton of benefits but here are 3 benefits that I considered when adding to my diet.

  • Fiber: Chia seeds are a great source of soluble fiber which basically means this fiber dissolves in water which is how we get the gel-like substance. This promotes digestive health and even regulates bowel movements, and helps control blood sugar levels.
  • Omega-3 Fatty Acids: Chia seeds are one of the BEST plant-based sources of omega-3 fatty acids. Particularly, alpha-linolenic acid (ALA), which is beneficial for reducing inflammation and supporting brain function (in addition to promoting heart health).
  • Nutrient-dense: While small, chia seeds pack a nutritional punch of essential minerals like calcium, magnesium, and phosphorus. Plus, they are a solid source of protein and antioxidants.

 

How do you make chia seed pudding?

It’s simple and kid-friendly! Great way to get them involved in prepping their own treats or even breakfast.

  1. Mix Chia Seeds with your choice of milk. I recommend using a plant-based milk if this is for meal prep. Why? It has a longer fridge life in case you don’t get to it right away.In a mixing bowl or jar, combine the chia seeds and plant-based milk in a ratio of about 1/4 cup chia seeds to 1 cup of milk. Stir well to ensure the chia seeds are evenly distributed throughout the milk.
  2. Add flavor enhancers: Add protein powder or sweeteners like maple syrup, honey, Steva, or agave nectar. Be creative and add spices, fruits or even things like vanilla extract or cocoa powder. Make it your own!
  3. Rest for 5, Then Stir: Once mixed, let the mixture sit for about 3 – 5 minutes so the seeds start absorbing the liquid. Then, stir again to prevent clumping.
  4. Refrigerate: Cover the bowl or air tight jar and place it in the refrigerator to chill and set for at least 2 hours, or preferably overnight. Note: the longer it sits, the thicker and creamier it will become. Heck yeah!
  5. Garnish and enjoy: Once the chia seed pudding has come to your desired consistency, stir and add toppings like fresh or dried fruit, nuts, seeds, or granola.
  6. Store for Meal Prep: Store any leftovers in an airtight container WITHOUT the garnish. Should last in the refrigerator for up to 5 days (but I’ve enjoyed mine even after 7 days). This does not freeze well so I only recommend making just enough for that week.Remember to stir before serving if the pudding separates or thickens too much (and you can also add tablespoons of plant based milk to assist with that)

Pro-tip: To ensure MAX freshness, store it in an airtight container like a glass jar for canning. Additionally, storing the chia seed pudding towards the back of the refrigerator, where the temperature remains more consistent, can help prolong its shelf life.

Why Add Protein Powder to Chia Seed Pudding?

Adding protein powder is especially beneficial for those looking and needing to boost their protein intake, such as those following a vegetarian or strictly plant-based diet, or even athletes needing to support muscle repair and growth.

Additionally, protein powder can improve the texture and flavor of the pudding! I love adding the protein powder because it adds the sweetness I’m looking for without adding in additional higher-calorie sugars. Plus, it makes it creamier and way more satisfying!

Overall, incorporating protein powder into chia seed pudding kicks it up a notch, creating a more balanced and fulfilling meal or snack option.

Ok – let’s get into these 3 flavor and protein-packed recipes!

 

Hi Protein Dark Chocolate & Orange Chia Seed Pudding

One of my favorite chocolate bars I got from a friend from Belgium – it was a vegan, dark chocolate bar with super fragrant bits of orange. It was banging…

So I took inspiration from that to create this one Orange and dark chocolate flavor combo! The flavors pair well together due to their complementary contrasts: the bright, citrusy notes of orange balance the rich, kinda bitter undertones of dark chocolate.

The result?  A harmonious and satisfying blend to delight the palate and feed the muscles. The zesty freshness of orange cuts through the deep intensity of dark chocolate so yeah, you’ll love it. Just try as much as possible to use freshly squeezed OJ – nothing else.

 

Hi Protein Banana Cinnamon (and Ginger) Chia Seed Pudding

A banana split inspired this combo.  Even though my body hates it when I eat ice cream, sometimes the goodness is worth the risk! This one is guilt-free so dig in!

The flavors of banana, vanilla, and cinnamon flavors complement each other due to their harmonious blend of creamy, sweet, yet warm notes. The natural sweetness of banana acts as “added sugar” and vanilla from the protein powder is enhanced by the warmth of cinnamon.  The ginger is added for a little peppery kick at the end!

It’s like eating a pastry.

 

Hi Protein Berry Lavender Chia Seed Pudding

I imagine very few use lavender in recipes but maybe you should consider. Just a pinch goes a LONG way to creating dope recipes.

Mixed berries – I prefer blackberries – and lavender flavors pair well because the tartness and sweetness of berries complement the floral and herbaceous notes of lavender.

I would describe it as a “sophisticated” and refreshing combo reminding you of rolling green fields and lush gardens. The floral aroma of lavender alone enhances the natural fragrance of mixed berries.

For those “brave” enough to try this, I think you’ll love it. Again, a little lavender goes a LONG way so be gentle and frugal. If you happen to need more, then add more.

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Note: all 3 recipes are considered plant-based and dairy-free if vegan protein powder is used.



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