Chia seed pudding is something I’ve been recommending pretty regularly in my nutrition practice lately. It’s a well balanced breakfast, that doesn’t include eggs, can be made dairy free, and is full of beneficial fibers. The other great thing about this Chia Seed Protein Pudding is that is can be made ahead, requires no cooking, and can be taken for a breakfast to go! How versatile and no fuss is this? I make 4 servings at a time, and this provides breakfast for me and my husband for 2 days in a row. It’s so convenient to wake up and know your breakfast s already prepared and waiting.
Why is chia protein pudding healthy?
It combines omega-3s, protein, fiber, and antioxidants, which support brain health, energy, mood balance, and digestion. This makes it a perfect breakfast choice especially for those who are struggling to get a balanced breakfast within their busy lifestyle.
Related: Is your favorite breakfast giving you anxiety? Common breakfast without enough protein
What does chia protein pudding taste like?
If you were to make traditional chia pudding, it tastes simply like a sweetened milk. Because it’s customizable, it would taste different based on your choices. By choosing to make it with protein power, it would highly resemble that taste. However, if you were to drizzle on some peanut butter or fresh jam- this would change the taste quite a bit.
How does chia pudding change into pudding?
If you were to mix a bit of chia seeds into water, you would see they form their own gel enclosure leading to a slimy little seed… stay with me here. When the seeds set in liquid, they gel together and make a consistency that you can eat with a spoon. If you struggle with particular textures in foods (like cottage cheese) this may not be something you enjoy. However, with all the extra crunchy tidbits on top, the texture does not take center state.
Is protein chia pudding good for weight loss?
Yes, protein chia pudding can support weight loss because it’s high in fiber and protein, which promote fullness and help regulate blood sugar.
Related: Are you a stressed out sugar burner?
Can chia protein pudding cause constipation?
It can cause constipation if not consumed with enough water, as chia seeds absorb liquid and expand in the gut.
Related: How to avoid vacation constipation
When does chia protein pudding go bad?
Stored in the fridge, it typically lasts 3-4 days before the texture, smell, or taste may indicate spoilage. Personally, I use it up in 2-3 days.
Will chia pudding make me poop?
Yes, the high fiber content in chia seeds often promotes regular bowel movements.
Related: Top 10 high fiber snacks on the go
What chia seeds to use in chia seed protein pudding?
I say, use what you have. Also, if you were shopping I would recommend prioritizing organic chia seeds. Chia seeds grown under organic farming practices are cultivated without synthetic pesticides, herbicides, or fertilizers. This means it reduces the load of chemical exposure on your body and lowers possibilities of increasing oxidative stress.
How to make Chia Seed Protein Pudding
Ingredients:
- Chia Seeds
Rich in omega-3 fatty acids (ALA), magnesium, and fiber. Omega-3s support brain function and reduce inflammation linked to depression. Magnesium helps regulate mood and energy metabolism. - Whole Milk (or other non-dairy milk)
Provides vitamin B12, calcium, and healthy fats. B12 is essential for neurotransmitter function and preventing fatigue. The fat content aids in hormone production and mood stabilization. - Protein Powder
Supplies amino acids, especially tryptophan and tyrosine, which are precursors to serotonin and dopamine—key neurotransmitters for mood and motivation. Helps stabilize blood sugar and sustain energy levels. My favorite protein powders can be found here. - Pumpkin Seeds
High in zinc, magnesium, and iron. Zinc plays a critical role in brain signaling and neuroplasticity. Magnesium and iron support energy production and help combat fatigue and anxiety. - Pecans
Contain healthy fats, vitamin E, and antioxidants. Vitamin E protects brain cells from oxidative stress and supports long-term cognitive function. The fats help maintain balanced energy. - Fresh Berries
Packed with antioxidants (especially anthocyanins), vitamin C, and fiber. Antioxidants reduce oxidative stress in the brain, while vitamin C supports adrenal health and reduces fatigue.
Related: Simple amino acids to aid in depression recovery
Directions:
Stir together 2T of chia seeds and 1 serving of protein powder.
Pour in 1/2 cup of milk of choice and stir more. (a blender bottle you can shake works well for this)
Set in fridge for a minimum of 2 hours or overnight.
In the morning, assemble in serving dish.
Sprinkle on fresh berries, pumpkin seeds, and pecans. Nut butter, or granola is also a nice touch here.
Enjoy.
Chia Seed Protein Pudding
Ingredients
- 2 tbsp chia seeds
- 1 serving protein powder (vanilla)
- 1/2 cup whole milk or non dairy
- 1 tbsp pumpkin seeds
- 1/4 cup fresh berries
- 1 tbsp chopped pecans
Instructions
- Stir together 2T of chia seeds and 1 serving of protein powder.
- Pour in 1/2 cup of milk of choice and stir more. (a blender bottle you can shake works well for this)
- Set in fridge for a minimum of 2 hours or overnight.
- In the morning, assemble in serving dish.
- Sprinkle on fresh berries, pumpkin seeds, and pecans. Nut butter, or granola is also a nice touch here.
- Enjoy.
