This upgraded chia pudding is designed for real satiety and metabolic support. It delivers 27 grams of protein—more than double the 12 grams in the same-calorie portion of plain chia pudding. It also packs more magnesium, vitamin K, zinc, and healthy fats to support bone density, muscle repair, and metabolic health—a smarter, more satisfying breakfast—created by a Registered Dietitian Nutritionist.
Plain chia pudding has earned its spot as a healthy breakfast, but nutritionally, it often falls short. As we age, our appetite typically decreases, so every bite needs to deliver. Prioritizing nutrient-dense foods is crucial for maintaining strong bones and lean muscle, especially when energy needs decrease but nutrient requirements remain high.
This Chia Breakfast Pudding recipe was inspired by my Vegan Protein Banana Bread, High-Protein Chia Pudding with Yogurt, and Mango Chia Pudding with Matcha and Yogurt on my site.
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🌱 Why Boosting Your Chia Pudding with Nuts and Seeds Is a Smarter Choice
Adding ingredients like pistachios, hemp hearts, and pumpkin seeds turns basic chia pudding into a more complete, satisfying meal. While plain chia offers fiber and omega-3s, these additions bring extra protein, healthy fats, and essential minerals like magnesium, zinc, and vitamin K—nutrients that support bone and metabolic health. The result is a more balanced, nourishing chia breakfast pudding that keeps you full longer and works harder for your body.
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Chia seeds – High in fiber and omega-3s, they support digestion and reduce inflammation.
- Pistachios – Pistachios are also a good source of protein, with an essential amino acid ratio higher than most other commonly consumed nuts. Compared with other nuts, they also have a lower fat content.
- Pumpkin seeds – Provide phosphorus, magnesium, zinc, and vitamin K to support immune function and bone health.
- Hemp hearts – A good source of protein and omega-3s that support heart health.
- Dates – Natural sweetness plus potassium, fiber, and antioxidants for energy and gut health.
- Greek-style yogurt – Adds protein and creaminess to support satiety and muscle repair. (I use a dairy-free plant-based option.)
- Blueberries – Loaded with antioxidants that protect cells and support brain health.
- Ceylon cinnamon – Packed with antioxidants and adds natural warmth and flavor.
- Non-dairy milk – Use a fortified high-protein option to keep the recipe protein-packed and nutrient-dense. I use soymilk, but any variety of plant-based milk works.
See the printable recipe card below for quantities.
🫙 Substitutions
- Chia seeds - Use basil seeds instead.
- Dates - Substitute with date syrup to taste. Or use prunes, rich in vitamin K, magnesium, and potassium—key nutrients for maintaining bone density.
- Pistachios – Swap with almonds, walnuts, or cashews.
- Pumpkin seeds – Use sunflower seeds or chopped pecans for a similar crunch.
- Hemp hearts – Substitute with ground flaxseed for more omega-3s.
- Greek-style yogurt – Use any thick plant-based yogurt.
- Dates – Replace with maple syrup, date syrup, or chopped dried figs, prunes, or apricots.
- Ceylon cinnamon – Any ground cinnamon works, but Ceylon is lower in potentially toxic coumarin.
- Blueberries – Try raspberries, chopped apples, or frozen mango for variety.
- Non-dairy milk – Use any type (soy, pea, almond, oat, hemp); unsweetened is best for blood sugar balance.
For more healthy breakfast and snacks, visit my Vegan Breakfast Recipes page.
📖 How to Make Chia Breakfast Pudding
This is an overview. The full instructions are in the recipe card below.
- Soak the chia seeds: In a large bowl or jar, stir the chia seeds into the non-dairy milk. Let sit for 5 minutes, then stir again well to prevent clumping. Cover and refrigerate for at least 2 hours or overnight until thickened.
- Prep the add-ins: On a cutting board, finely chop the dates, pistachios, and pumpkin seeds.
- Combine: Stir the chopped dates, pistachios, and pumpkin seeds into the chia mixture. Add the yogurt, hemp hearts, vanilla extract, cinnamon, and blueberries.
- Adjust: Mix well. Add more sweetener or milk as needed to reach your desired taste and texture.
✔️ Expert Tips
- Stir twice while soaking to prevent clumping—once right away, then again after 5 minutes.
- Use soft Medjool dates for easier chopping and better texture; soak in warm water if dry.
- Chop nuts and seeds finely for even distribution and better mouthfeel.
- For a smoother pudding, blend the soaked chia before adding the remaining ingredients. Add more nondairy milk as needed.
- Adjust sweetness and thickness by adding more dates, maple syrup, date syrup, or nondairy milk to taste.
- Make Chia Breakfast Pudding in jars for easy grab-and-go breakfasts all week—keeps well for up to 4 days. Use fresh berries for a longer shelf life.
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🙋🏽♀️ Recipe FAQs
Yes—it’s a low-glycemic powerhouse. The soluble fiber in chia seeds forms a gel that slows digestion, helping stabilize blood sugar and prevent spikes after meals.
Absolutely! It’s rich in both soluble and insoluble fiber, which promotes regular bowel movements and supports a healthy microbiome.
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Chia Breakfast Pudding
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Ingredients
- ⅔ cups chia seeds or basil seeds
- 2 cups nondairy milk
- 1 ¼ cup Greek style yogurt
- 3 Medjool dates or add date syrup to taste
- ¼ cup pistachios
- ⅓ cup pumpkin seeds
- ⅓ cup hemp seeds
- 1 ½ teaspoons vanilla extract
- 1 ½ teaspoons cinnamon
- 1 cup frozen blueberries
Instructions
- Soak the chia seeds: In a large bowl or jar, stir the chia seeds into the non-dairy milk. Let sit for 5 minutes, then stir again well to prevent clumping. Cover and refrigerate for at least 2 hours or overnight until thickened.
- Prep the add-ins: On a cutting board, finely chop the dates, pistachios, and pumpkin seeds.
- Combine: Stir the chopped dates, pistachios, and pumpkin seeds into the chia mixture. Add the yogurt, hemp hearts, vanilla extract, cinnamon, and blueberries. Mix well, adding more nondairy milk until the desired texture is reached.
- Adjust: Add more sweetener or vanilla to taste.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Tish says
Love this change from oatmeal.
I really look forward to it.
Nisha Melvani, RDN says
Thank you so much.
Neesha says
I absolutely love this recipe, along with so many of your other recipes. Thank you so much!
I’ve shared it with several people already.
Nisha Melvani, RDN says
So happy to hear! Thank you for sharing.
Olga says
Loved this recipe - so easy to make and very filling! Will be adding to my weekly menu plan. I added a bit of maple syrup for a little more sweetness.
Nisha Melvani, RDN says
Yay! So glad you enjoyed this breakfast. Truly appreciate your comment.
Scott says
Hi Nisha, thanks for the recipe. Is the Greek-style yogurt vegan? Just checking. Is it store-bought? I make regular soy yogurt in the instant Pot; very easy, but it likely won't have the protein content of Greek-style yogurt. Mucho thanks.
Nisha Melvani, RDN says
Hi! Yes, it is vegan. I use Kite Hill.
Jennifer says
Had my chia seed mixture setting overnight and added the rest this morning. It was delicious. Have my next 4 mornings ready to go in the fridge.
Nisha Melvani, RDN says
Yay! That is such a good feeling!
Bev says
Can dried figs be substituted for dates?
Nisha Melvani, RDN says
Yes!
Kelly says
Made the recipe as written. Delicious!it might NOT last for five breakfasts. It might also be dessert 😊
Nisha Melvani, RDN says
Perfect for dessert, too! Thank you.
Kathy says
Can 2% milk be substituted for non-dairy milk?
Nisha Melvani, RDN says
Yes!
Daniella Sazdanovska says
Hi Nisha with your chia pudding ,can you please tell me with the 5 serves how many grams in each serve the one with the pistachios and hemp ,berries ?
I want to make a big batch cause it’s similar to what I’d do but without the dates, I really want to try your version 😘
Nisha Melvani, RDN says
Hi. I do not know the grams measurement. I would make the recipe measure the amount in cups, and then divide it into 5 roughly equal servings.
Robin Lapin says
Hi what is quantity (cups) of each serving that will go into each jar?
Thanks!
Nisha Melvani, RDN says
Hi, I stored it in two jars as they were large and then removed a portion for consuming. I am not sure what the total cups are, but of you want to stick to the nutrition facts per serving, you would divide the total by 5 and use smaller jars to store.
Sarah says
Hi which Greek style yogurt do you use?? I really like Icelandic Provision’s Oatmilk Skyr but I haven’t found any other high-protein nondairy yogurts that taste good!
Nisha Melvani, RDN says
Kite Hill unsweetened Greek-Style yogurt
Aida says
Can you please do recipes for 2 or 4, more even numbers.
I often see 3 or 5, which is annoying when you can to half the recipe. Or put weights in grams, its easier to divide.
Thank you!
Nisha Melvani, RDN says
Will try
keto3000 says
Are the 31g of carbohydrates listed 'total' or 'net' carbs?
Nisha Melvani, RDN says
This is TOTAL CARBS.