Protein Chia Pudding (23g Protein, Creamy & Ready to Grab All Week!)
This protein chia pudding is creamy, satisfying, and easy to make with just a handful of simple ingredients. The Greek yogurt and protein powder combination gives you 23 grams of protein per serving without any chalky aftertaste — just smooth, pudding-like texture that's perfect for breakfast, snacks, or meal prep.
Equipment
- glass jar
Ingredients
- ¾ cup milk whole, 2%, or soy milk
- 1 ½ tablespoons pure maple syrup
- ¼ cup plain or vanilla Greek yogurt
- ¼ cup vanilla or chocolate protein powder
- ¼ cup chia seeds
- ½ teaspoon ground cinnamon optional
- Optional toppings mini chocolate chips, shaved dark chocolate, fresh berries, nut butter, dried coconut, whipped cream or coconut cream, granola, sliced bananas
Instructions
- Add the milk, maple syrup, and Greek yogurt to a glass jar with a lid. Shake firmly until well combined. (Or whisk in a small mixing bowl.)
- Add the protein powder, chia seeds, and cinnamon (if using). Seal and shake firmly until combined.
- Refrigerate for 10 minutes. Shake again, then refrigerate for 2–3 more hours or overnight until thick and spoonable.
- Serve cold with your favorite toppings.
Video
Notes
- Shake twice — the second shake after 10 minutes prevents clumping and ensures even thickness.
- Fresh chia seeds — older seeds absorb liquid poorly. If your pudding doesn't set, the seeds are the likely culprit.
- Protein powder matters — use one you enjoy drinking; it flavors the whole pudding.
- Higher protein — use dairy, soy milk, or filtered milk; swap Greek yogurt for blended cottage cheese; or stir in an extra tablespoon of protein powder.
- Too thick? Stir in a splash of milk to reach your preferred consistency.
- Vegan — use soy milk, plant-based protein powder, and dairy-free yogurt. Sweeten with maple syrup.
- Gluten-free — this recipe is naturally gluten-free; check the protein powder label to confirm.
- Storage — refrigerate up to 5 days in a sealed jar or airtight container. Freeze up to 1 month.
Nutrition
Calories: 265kcalCarbohydrates: 34gProtein: 23gFat: 1gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gTrans Fat: 0.1gCholesterol: 36mgSodium: 90mgPotassium: 337mgFiber: 8gSugar: 15gVitamin A: 104IUVitamin C: 1mgCalcium: 359mgIron: 2mg
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