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Protein Packed Chia Pudding

Updated: Oct 8, 2023

Chia pudding on it's own is a good thing but when you add a quality protein powder, it becomes amazing!

Tiny but Mighty!

Chia seeds are an excellent source of fiber, they may reduce cholesterol levels and improve our gut health. The high fiber nutrient-rich chia seeds make these puddings very satiating and can help control our cravings. Another bonus is help in managing weight, improving blood sugar levels, supports heart and bone health.

In fact, 1 serving [2 tablespoons] of chia seeds contains:

  • 138 calories

  • 4.7 grams protein

  • 5 grams omega-3 fatty acids

  • 11.9 grams carbohydrates

  • 9.8 grams fiber

  • 14% daily value of calcium

  • 12% daily value of iron

  • 23% daily of magnesium

  • 20% daily value of phosphorus

  • 12%daily value of zinc

  • plus vitamin B1 & B3

  • excellent source of antioxidants


Ingredients.

2 cups Almond or Coconut Milk*

1 tsp. Vanilla

1/2-1 tsp. Cinnamon

1-2 tsp. Maple Syrup or Honey

1 scoop Protein Powder*

1/8 tsp. Sea Salt

8 Tbsp. Chia Seeds


Method.

In a bowl, mix all ingredients together except chia seeds. Use a disk to incorporate protein powder.

Add chia seeds and mix until blended.

Allow to rest on counter for 15 minutes.

Stir again and divide into 4 small bowls.

Chill in refrigerator until set.


Try This.

Berries to the bottom and top of chia pudding for a delicious sweetness.

Nut butter on top of pudding.

Toasted chopped nuts or coconut chips on top of pudding.

1 tbsp. Cocoa Powder when making pudding for a delicious chocolate treat.


Product Recommendations.

Nut Milk:

When choosing nut milks, quality and ingredients matter. I suggest choosing organic almond milk with only almonds, water, salt and vanilla. Califia Farms, Elmhurst or Three Trees are great brands. Select canned organic full-fat coconut milk and dilute 3:1 for pudding. Thai Kitchen or Trader Joes are good options.

Protein Powder:

Here are my suggestions;

  1. Whey or plant-based powder if you cannot tolerate dairy, or a grass-fed organic protein powder.

  2. No artificial ingredients and under 2g of sugar per serving.

  3. Contains at least 20 grams of protein per serving.

  4. I like using a plain protein powder and add my own flavor and sweetener.

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