5 Ways To Make High Protein Chia Seed Pudding (With Recipes!)
Want to build up a protein rich breakfast without the eggs? A high protein chia seed pudding recipe might be the perfect option! While chia seeds themselves contain some plant based protein, there are plenty of other ingredients that you can add to your chia seed pudding to give it an extra protein boost. Here are five ways to make high protein chia seed pudding along with six recipes to help get you started!
Chia seed pudding has long been a favorite breakfast of mine. It’s convenient to make, perfect for meal prep, and is loaded with nutrients like fiber, protein, and healthy fats that get my day started off on a nutritious foot. Plus, it is a nice alternative to overnight oats… which can sometimes feel a bit, “been there done that,” for breakfast prep.
While chia seeds themselves do contain plant-based protein, I quickly found that it was not ENOUGH protein to keep me feeling full all morning long. To avoid an early morning growling stomach, I started searching for ways to build up high protein chia seed pudding recipes by adding other high protein ingredients to my classic chia pudding recipes.
Of course, adding protein powder is one of the easiest ways to boost the protein content of just about any breakfast, smoothie, or bowl, but there are tons of other ingredients that you can reach for to make a high protein chia pudding with no protein powder.
Need some inspiration? This blog is for you! Today I have rounded up 5 ingredients to add to your high protein chia seed pudding recipes that add flavor, nutrition, and of course, some extra protein. I also gathered 6 of my own protein chia pudding recipes to give you some tasty inspiration for your weekly meal prep.
Let’s get to it.
Are chia seeds healthy?
Chia seeds are an edible seed from a plant known as “chia." While chia seeds are considered a "grain” in the diet, they are actually a seed which gives them a significantly different nutrition profile when compared to other popular grains that you may put on your plate.
Because chia seeds are a seed, they are much higher in soluble fiber and plant-based protein than grains would be and are instead more nutritionally similar to flax seeds, quinoa, pumpkin seeds, and even share some of the fibrous qualities of the seeds found in berries.
Beyond their fiber and protein content, chia seeds are also rich in omega-3 fatty acids as well as health promoting micronutrients like calcium, phosphorous, potassium, and iron. As a dietitian, I generally don’t stamp the “superfood” claim on many foods but if I did, chia seeds would be one of the superfoods on my list!
TLDR? Let me summarize: Yes.. chia seeds are healthy and yes they should be on your plate (or in your bowl.)
Why should you make chia pudding?
Alright I sold you on chia seeds themselves but now, how should you eat them? Chia seeds are actually incredibly versatile and can easily be added to smoothies, yogurt bowls, oatmeal, or even sprinkled into your morning cereal. If you want to commit to an even higher fiber breakfast idea, then chia seed pudding could be something you enjoy.
Chia pudding is always a breakfast idea that I recommend to people who want to consistently eat breakfast despite their busy schedule, hit their protein goals early, or who are simply looking for more breakfast recipes. It’s one of my go to recommendations because it is:
Perfect for meal prep: If you have a busy schedule that is keeping you from eating breakfast in the morning then a little sunday meal prep will truly be your best friend.
Of course you can prep ALL of your meals on a Sunday to enjoy throughout the week but if that feels overwhelming then you could just focus on the meals that you find are hardest to include on a busy day.. like breakfast.. by making recipes like chia pudding, overnight oats, or simply hard-boiling some eggs.
Filled with nutrients you’re probably falling short on: Yes, you can use chia pudding as your meal prep for protein rich meals but chia seed pudding is also full of another nutrient- fiber- that you probably aren’t getting enough of in your diet. (Note- if you increase your fiber intake then be sure to increase fluid intake as well!).
Can be eaten hot or cold: Similar to overnight oatmeal, chia seed pudding CAN be warmed up in the microwave or even on the stovetop if you prefer a warm breakfast. If you notice that your chia seeds are absorbing too much liquid as you warm them up, you can easily add a splash of extra liquid to thin out the consistency.
A substitute for overnight oatmeal: While I love a good overnight oatmeal recipe, sometimes I want to switch it up while still keeping it convenient and thats where chia seed pudding comes in.
Prepped ahead of time and “cooks” in the fridge just like overnight oats, chia pudding offers the convenience of overnight oatmeal but is higher in protein and fiber because it is made of seeds and not grains.
Egg free breakfast idea: Eggs are not the only protein source to reach for in the morning and chia pudding could be a great alternative! Other than chia pudding you could also try Greek yogurt parfaits, cottage cheese toast, or avocado toast with hemp seeds for some extra protein at breakfast.
You’ll love having chia pudding waiting for you in the refrigerator!
Chia Seed Alternatives:
While this blog is focused in on building a high protein chia seed pudding recipe, many of these tips can be applied to other ingredients and breakfasts if you do not have or do not want to use chia seeds.
With their high fiber content, chia seeds may not be tolerated by everyones GI tract! Some chia seed alternatives that you could try instead would depend on what qualities you want them to share:
For the texture? Use old fashioned oats instead. Instead of making high protein chia seed pudding, use this blogs tips and some old fashioned oats to make a high protein overnight oatmeal recipe instead. Oats are great substitute for chia seeds that are slightly lower in fiber but still convenient for meal prep.
For the nutrition? Use ground flax seed instead. Ground flax seeds are also rich in fiber and healthy fats
For the protein? Use cooked quinoa instead. Similar to chia seeds, quinoa is another seed that is rich in protein and can be used in both sweet and savory recipes.
For the appearance? Use poppyseeds instead! Poppyseeds are similar in appearance to chia seeds and could be used as a substitute if you simply needed the look.
If you want to get some more ideas on chia seed substitutes then you can check out this blog with 6 substitute ideas and the qualities they mimic!
Now that we have discussed all the reasons to eat more chia seeds, let’s get to how to make your chia pudding higher in protein and more filling. While there are tons of ingredients you could add beyond this list, here are 5 ingredients to add to make a high protein chia seed pudding recipe along with 6 different recipe ideas you should try:
1) Add Protein Powder
Mixing chia pudding with protein powder is probably the easiest way to add a significant amount of protein while keeping the calorie content lower. My personal favorite protein powders are whey protein isolates like this one from Optimum Nutrition or this one from Isopure. Of course, use your own favorite protein powder in your chia pudding!
One thing to note about adding protein powder to chia pudding is that it will definitely thicken the texture so you may want to add a splash more of liquid. I like to make blended chia pudding recipes when I’m adding protein power because I find that the protein powder helps make the texture extra creamy!
Need some inspiration for how to make high protein chia pudding with protein powder? Try my blended peanut butter chocolate protein chia seed pudding recipe!
Peanut Butter Chocolate Protein Chia Pudding (blended!)
This peanut butter chocolate protein chia pudding is loaded with over 20 grams of protein per serving coming from protein powder, fair life milk, and a little bit of peanut butter.
Plus, this is a blended chia pudding recipe which gives it a thick and creamy texture that I know you will love!
2) Add Greek yogurt
Another fantastic way to add protein and creamy texture to your breakfast is to make is to make greek yogurt chia pudding. I love to use Oikos Triple Zero because of its high protein content and delicious flavor but other brands I enjoy are Two Good & Co yogurt or plain Fage Greek yogurt!
While there are many different yogurt types on the grocery shelves, I do recommend sticking to a greek style yogurt to ensure you are getting the higher protein content. If you are a numbers person then be sure to turn your yogurt around to see the food label and try to pick a yogurt that has at least 10 grams of protein per serving.
Beyond the protein content, mixing your chia pudding with greek yogurt will also give you a boost in calcium, vitamin D, and probiotics. I love the pairing probiotic rich yogurt with fiber rich chia seeds for a gut healthy breakfast that tastes delicious!
Want a deliciously unique greek yogurt chia pudding recipe idea? You’ll love my refreshing lemon and vanilla chia pudding!
Lemon and Vanilla Chia Pudding
Filled with limoncello flavors, this lemon and vanilla chia pudding is a refreshingly high protein start to your morning.
Vanilla greek yogurt, ultra filtered milk, and protein rich chia seeds combine to give you this high protein breakfast with over 20 grams of protein and no protein powder!
3) Use ultra-filtered milk
Alright, I said that protein powder is one of the easiest ways to add protein to your chia seed pudding recipe but making your chia seed pudding with ultra-filtered milk is even easier!
So what is ultra-filtered milk? Ultra-filtered milk, like Fairlife milk, is simply regular milk that has been passed through a special type of soft filter that removes more liquid, concentrating some contents of milk like protein and calcium while simultaneously removing most of the lactose.
Because of the special filter system used, ultra filtered milk contains more protein than regular milk, lower in carbohydrate, and lactose free making it a great option for people with lactose intolerance. It’s an easy liquid choice to add to your protein chia pudding recipe if you want to keep your ingredients really simple!
If you want inspiration on how easy it is to use ultra-filtered milk in your recipes then you’ll love my 2 ingredient chocolate protein chia pudding. Don’t let the short ingredients list fool you, this high protein chia seed pudding has 19 grams of protein per serving!
2 Ingredient Chocolate Protein Chia Pudding
This high protein chia seed pudding calls for just 2 ingredients… ultra-filtered milk and chia seeds! While this is a chocolate recipe, you can easily fill it with whatever flavors you choose.
Top this easy breakfast recipe with toppings of your choice like chocolate chips or fresh fruit and enjoy.
4) Use Cottage Cheese
Take a stroll through my blog and you will see the many ways that cottage cheese can be incorporated into your recipes. From cottage cheese smoothies to creamy cottage cheese pasta sauces, this high protein dairy product is the perfect addition to a variety of recipes including your high protein chia seed pudding recipes!
Cottage cheese is a delicious and nutritious swap for Greek yogurt that will completely change the flavor profile of your chia pudding. Instead of the tangy flavor of Greek yogurt, cottage cheese has a much more subtle flavor that more closely mimics ricotta cheese or even a subtle cream cheese flavor in recipes. Trust me, it’s delicious!
If you want some ideas for how to make cottage cheese chia pudding, then you need to try my creamy strawberry chia pudding or a blog favorite pumpkin cheesecake high protein chia seed pudding. Both of these recipes have blended cottage cheese with other tasty ingredients, you won’t even know the cottage cheese is there!
Creamy Strawberry Chia Pudding
This creamy strawberry chia pudding checks all of the nutrition boxes for breakfast. It’s high in fiber, loaded with fruit, and high in protein with no protein powder!
Plus, its beautiful pink color may even entice your children to enjoy a nutritious and delicious breakfast.
Pumpkin Cheesecake High Protein Chia Seed Pudding
Blended cottage cheese adds a subtle cream cheese flavor and tons of delicious protein to this high protein chia seed pudding recipe. If you want to meal prep a high protein breakfast without any eggs, this recipe is the perfect one for you.
5) Use a Core Power (or another protein beverage)
We already have the suggestion for ultra-filtered milk in this blog so I took it one step further to recommend using another high protein liquid, Core Power, if you want to boost the protein content even higher. Core power is my personal favorite protein shake on the market but you can use any protein shake you prefer.
The protein content of Core Power comes from ultra-filtered milk so it’s naturally high in protein without any protein powders or concentrates added to it. I also personally think that the chia seeds absorb Core Power better than they absorb other protein shakes… but like I said, feel free to try out your own favorite.
The standard Core Power has 26 grams of protein and their Elite Core Power line features 42 grams of protein per bottle which clearly adds a nice protein boost to your protein chia pudding. Looking for recipe inspiration? Try my chocolate raspberry chia seed pudding recipe that is high in protein and has a full serving of fruit.
Chocolate Raspberry Chia Seed Pudding
One chocolate core power blended with a full serving of raspberries then mixed with healthy chia seeds makes this blended chocolate raspberry chia seed pudding a flavor filled, high fiber, and high protein breakfast to reach for in the morning.
With 18 grams of protein per serving, this chocolate filled breakfast will keep you feeling energized all morning long.
The Takeaway
High protein chia seed pudding recipes are a fantastic meal prep breakfast idea to have in your refrigerator. While it’s delicious when prepared simply, you can also combine chia seed pudding with other creative ingredients to add flavor, texture, and important nutrients, like protein, to your meal.
Building up a high protein breakfast recipe doesn’t need to take tons of time, tons of prep, or tons of protein powder. Combining foods that naturally contain protein, like chia seeds, with other high protein ingredients is an easy way to boost the protein content of your breakfast and keep you feeling full all morning long.
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Disclaimer: please note that I am a registered dietitian but I am not YOUR registered dietitian. This information is meant to be educational and should not be used as personalized medical or nutrition advice. This blog may contain affiliate links and any purchase made through my links gives me a small commission and supports Lauren Twigge Nutrition. 
Hey! I’m Lauren
I’m a registered dietitian and my goal is to give you tips and tricks to make healthy eating fun, easy, and even delicious!