Chia Breakfast Pudding (High-Protein, Bone-Healthy)

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.

High-protein chia breakfast pudding with Greek-style yogurt and seeds with dairy-free option.

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, 32G Protein Chia Seed Oatmeal, and Mango Chia Pudding with Matcha and Yogurt, all featured on my site.

Jump to:

🌱 Why Boosting Your Chia Pudding with Nuts and Seeds Is a Smarter Choice
👩🏼‍🌾 Ingredients & Health Benefits
🫙 Substitutions
📖 How to Make Chia Breakfast Pudding
Chia Breakfast Pudding
✔️ Expert Tips
🥣 Why Yogurt & Chia Seeds Are a Healthier Combo
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

🌱 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 breakfast pudding ingredients: Nondairy milk, chia seeds, Greek yogurt, blueberries, dates, hemp hearts, pistachios, pumpkin seeds, pistachios, vanilla extract, cinnamon, and nondairy milk.

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.
Oats - Want to add oats to this recipe? Check out my Oats with Chia Seeds & Yogurt.

For more healthy breakfasts 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.

Chia seeds soaking in nondairy milk in a glass dish.

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.

Chopped nuts and dates on a chopping board with a knife.

Prep the add-ins: On a cutting board, finely chop the dates, pistachios, and pumpkin seeds.

Chia seeds soaked in milk with blueberries, chopped seeds and nuts, Greek-style yogurt, and Medjool dates.

Combine: Stir the chopped dates, pistachios, and pumpkin seeds into the chia mixture. Add the yogurt, hemp hearts, vanilla extract, cinnamon, and blueberries.

Chia seeds soaked in milk with blueberries, chopped seeds and nuts, Greek-style yogurt, and Medjool dates mixed in a white bowl.

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.

🥣 Why Yogurt & Chia Seeds Are a Healthier Combo

Yogurt with live cultures-mainly Lactobacillus bulgaricus and Streptococcus thermophilus-and chia seeds work together: the soluble fiber in chia feeds probiotics to boost short-chain fatty acids like butyrate, supporting gut health. The combo adds protein, calcium, vitamin D, and fat for satiety and better omega-3 absorption, while slowing digestion for fullness, weight management, and less gas.

🙋🏽‍♀️ Recipe FAQs

Is chia pudding good for blood sugar control?

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.

Can chia pudding help with digestion and gut health?

Absolutely! It's rich in both soluble and insoluble fiber, which promotes regular bowel movements and supports a healthy microbiome.