Banana Chia Seed Porridge (High-Protein, No Protein Powder)

This High-Protein Banana Chia Seed Porridge is thick, creamy, and naturally sweetened with dates and banana. It's a make-ahead breakfast that sets in the fridge and tastes like a rich pudding-no protein powder needed.

Banana chia seed porridge in a bowl topped with raspberries.

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🔍 Quick Look: Banana Chia Seed Porridge

⏱️ Prep Time: 5 minutes
🎛️ Cook Time: 12 minutes
👥 Servings: 3
📊 Calories: ~400 kcal per serving (based on nutrition panel)
👩🏽‍🍳 Flavor Profile: Creamy, naturally sweet, without any lentil flavor.
💪🏼 Nutrition: 22 grams of protein, 19 grams of fiber, 276 mg calcium
⭐ Difficulty: Easy-just cook, blend, mix, and chill.

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🔍 Quick Look: Banana Chia Seed Porridge
👩🏽‍⚕️ Nutritionist's Note
👩🏼‍🌾 Ingredients
🌱 Substitutions
📝 How to Make High-Protein Banana Chia Seed Porridge
✔️ Storage Tips
🥄 Chia Seeds vs. Basil Seeds
🫙 More High-Protein Chia Breakfasts
🙋🏽‍♀️ Recipe FAQs
🥣 More healthy breakfasts:
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
High-Protein Banana Chia Seed Porridge Recipe
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💬 Comments

👩🏽‍⚕️ Nutritionist's Note

This porridge layers plant-based protein from lentils and yogurt rather than relying on powders. The chia or basil seeds add fiber and help slow digestion, supporting more stable blood sugar. The natural sweetness from dates and banana keeps it balanced without added sugars.

Why You'll Love This Banana Chia Porridge

Why this chia porridge is one of those recipes you'll keep on repeat:

High in protein from red lentils and yogurt
Naturally sweetened with banana and dates
Thick, creamy texture that sets beautifully overnight
Easy to meal prep for the week
No oats required-great if you want something different

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Banana, cinnamon, vanilla, red lentils, chia seeds, nondairy milk, yogurt, and dates.

Red lentils: Blend into a smooth, neutral base that adds protein without a strong flavor
Banana: Adds natural sweetness and creaminess
Medjool dates: Deep caramel-like sweetness
Chia or basil seeds: Thicken the porridge and create that pudding texture
Yogurt: Makes it extra creamy and boosts protein
Cinnamon + vanilla: Warm, balanced flavor

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Milk: Use any unsweetened plant milk
Yogurt: Use any thick dairy-free or regular Greek yogurt
Banana: Replace with mango or cooked apple, or increase dates slightly
Dates: Use maple syrup or date syrup to taste
Chia seeds: Basil seeds work equally well

📝 How to Make High-Protein Banana Chia Seed Porridge

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Red lentil cooking in a stainless steel saucepan.

Don't overcook the lentils-they should be soft but not mushy.

Cooked red lentils in a large mesh sieve draining.

Drain the lentils well to remove excess liquid so the porridge sets properly.

Banana, cinnamon, vanilla, cooked red lentils, nondairy milk, and dates in the canister of a blender.

If not using a high-speed blender, soak the dates first-either in some of the milk from the recipe or in hot water. If using hot water, drain before blending.

Blend until completely smooth.

Blended banana milk mixture topped with yogurt and chia seeds in a glass dish.

Stir in the yogurt and seeds until fully smooth. If the mixture feels too thick after adding it, loosen with a splash of milk. Mix very well so the seeds do not clump.

Chia seeds mixed with yogurt, blended banana, and nondairy milk in a glass container.

Let the mixture sit for 5 minutes, then remix. If too thin, add a little more chia or basil seeds and refrigerate to thicken.

Banana chia seed porridge in a glass meal-prep dish.

Serve chilled once fully set for the best thick, creamy texture. Stir well before serving and adjust with a splash of milk if needed.

Banana chia seed porridge in a jar with raspberries.

Top with sliced banana, berries, chopped nuts, or a drizzle of nut butter for added texture and flavor.

✔️ Storage Tips

These simple steps help preserve freshness and flavor:

Store in an airtight container in the fridge for up to 3 days.
Stir before serving and adjust consistency with milk if needed.
Not ideal for freezing due to the gel texture.

🥄 Chia Seeds vs. Basil Seeds

Chia seeds and basil seeds can both be added directly to a recipe and hydrate as they sit. Basil seeds gel much faster, while chia thickens more slowly into a denser, pudding-like texture.

Basil seeds are slightly higher in soluble fiber, which forms that quick outer gel. Chia seeds are higher in omega-3 fats and create a thicker, more uniform consistency over time.

Chia seeds can be ground to improve access to their fats (optional). Basil seeds do not need to be ground-their outer layer rapidly hydrates into a gel, making nutrients accessible during digestion, so grinding doesn't meaningfully improve absorption.