Your new 30g protein, 3-ingredient breakfast formula: yogurt, chia seeds, and nondairy milk = the ultimate make-ahead Chia Pudding, crafted by a Registered Dietitian. It's easy, filling, customizable, and delicious.
It takes five minutes to mix before bed, and by morning, you've got a thick, creamy chia pudding packed with fiber, healthy fats, and enough protein to keep you going for hours.
This recipe was inspired by my Chia Cocoa Pudding, Greek Yogurt Bowl (Chocolate Orange), Healthy Berry Chia Pudding, and Tofu Mousse on my site. If you are looking to improve bone and muscle health, try my Chia Breakfast Smoothie.
Jump to:
- 👩🏼🌾 Ingredients & Health Benefits
- 🍓 Optional Toppings - Nutrition Facts
- 🥛 Substitutions
- 🌱 Basil Seeds vs. Chia Seeds: What's the Difference?
- 📖 How to Make High-Protein Chia Pudding with Yogurt
- 🕕 What's the Easiest Way to Meal Prep Chia Pudding with Yogurt?
- ✔️ Expert Tips
- 🛒 Shop Recipe Cookware and Ingredients
- 🫙 Related Recipes
- 🙋🏽♀️ Recipe FAQs
- 👩🏽🍳 Made this recipe?
- Chia Pudding with Yogurt
- 🥣 Why Yogurt & Chia Seeds Are a Healthier Combo
- 💬 Comments
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Greek-Style Yogurt or Yogurt: High in protein to support satiety and muscle maintenance. It also provides calcium, probiotics for gut health, and a creamy texture that makes this chia pudding satisfying. I used a plant-based Greek-style yogurt.
- Chia Seeds: Rich in fiber, omega-3 fatty acids (ALA), and plant-based protein. They support heart health and help stabilize blood sugar by slowing absorption.
- Unsweetened Nondairy Milk: Low in sugar and saturated fat. Soy and pea milk offer the most protein. Or use almond, cashew, or oat milk.
See the printable recipe card below for quantities.
🍓 Optional Toppings - Nutrition Facts
- Hemp Hearts: 1 tbsp: 3g protein, 57 calories
- Pumpkin Seeds: 1 tbsp: 2g protein, 40 calories
- Raw Almond Butter: 1 tbsp: 4g protein, 95 calories
- Chopped Walnuts: 1 tbsp: 1g protein, 53 calories
- Matcha Powder: 1 tsp: ~3 cal). Concentrated source of antioxidants (especially EGCG).
- Raspberries: ½ cup: ~4g fiber, 30 calories
🥛 Substitutions
- Chia seeds - Substitute with ground chia seeds for quicker soaking time (20 minutes), or an equal amount of basil seeds for more calcium.
- Yogurt - Use Greek-style yogurt for the most protein-both dairy and vegan versions are available. You can also use plain yogurt (regular or plant-based) if you prefer a lighter texture.
- Milk - Choose soy or pea milk for the highest protein content, or almond, cashew, or oat milk.
- Sweetener - Add mashed berries to yogurt chia pudding for natural sweetness and antioxidants. Or use date syrup, chopped dates, or prunes.
For more healthy protein breakfasts, visit my Vegan Breakfast Recipes page.
🌱 Basil Seeds vs. Chia Seeds: What's the Difference?
Use basil seeds when you want a calcium-rich, quick-soaking option with a lighter texture. Stick with chia for more omega-3s, fiber, and a thicker, pudding-like consistency.
- Calcium: 1 tablespoon of basil seeds has almost 15% of your daily calcium needs, versus about 9% in chia seeds
- Omega-3s: Chia seeds are richer in ALA (a plant-based omega-3).
- Texture: Basil seeds swell faster and stay crunchier; chia seeds form a thicker gel.
- Protein: Chia has slightly more of both per tablespoon.
- Fiber: Basil seeds have slightly more per tablespoon.
- Soaking Time: Basil seeds gel in minutes; chia seeds need ~20-30 mins.
📖 How to Make High-Protein Chia Pudding with Yogurt
This is an overview. The full instructions are in the recipe card below.
- In a bowl or jar, combine the yogurt, milk of your choice, and chia seeds. Add a sweetener, if using, such as date syrup or maple syrup.
- Use a spoon to stir until the seeds are fully incorporated. Break up any clumps. Let the mixture sit for 5 minutes, then stir again to catch any chia seeds that have settled at the bottom. Cover and refrigerate for at least 2 hours, preferably overnight, until thick and creamy.
- If using berries, mash them separately.
- Refrigerate in a small container.
- When ready to serve, layer the mashed berries on top of the pudding.
- Add optional toppings like hemp hearts, pumpkin seeds, or nut butter before enjoying.
🕕 What's the Easiest Way to Meal Prep Chia Pudding with Yogurt?
- A faster way to make protein chia pudding is to add all the ingredients directly into a meal prep container with a tight-fitting lid.
- Mash the berries right in the container, stir well, and refrigerate for at least 2 hours.
✔️ Expert Tips
- Double mix for best texture: Stir the chia pudding well, let it sit for 5 minutes, then stir again to prevent the seeds from clumping at the bottom.
- Use ground chia seeds for faster thickening and increased nutrient absorption. Your pudding will set in about 20 minutes.
- Soak for better absorption: Whether whole or ground, soaking chia seeds boosts their digestibility and nutrient availability. Ground chia seeds require less soaking.
- Mash berries ahead: Pre-mash your berries and refrigerate them separately. It saves time and helps distribute their flavor evenly throughout the pudding.
- Don't skip the chill time: Refrigerate for at least 2 hours (or overnight) to allow the pudding to thicken fully and the nutrients to become more bioavailable.
- Add oats for the prebiotic benefit of beta-glucans.
- Perfect for meal prep: Chia pudding keeps well in the fridge, making it a quick grab-and-go breakfast or snack.
- Storage: Refrigerate Chia Pudding with Yogurt in an airtight container for up to 5 days.
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🙋🏽♀️ Recipe FAQs
Chia seeds themselves offer several benefits that can support weight management. They are rich in fiber, which helps you feel full and satisfied, potentially reducing overall calorie intake.
Grinding them may increase the bioavailability of their nutrients and potentially promote greater weight loss. A randomized controlled trial found that those eating ground chia lost significantly more weight, specifically more waist, in terms of waist circumference (a measure of belly fat).
You can make chia pudding with yogurt, milk, or a mixture of yogurt and milk, or yogurt and kefir. Greek-style yogurt adds creaminess and extra protein, making it more filling and ideal for breakfast.
For the best texture and nutrient absorption, let chia pudding sit in the fridge for at least 2 hours or overnight.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Chia Pudding with Yogurt by leaving a ⭐️ rating below or sharing it on Instagram.
Chia Pudding with Yogurt
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Ingredients
- ¾ cup Unsweetened Greek-style Yogurt
- ¾ cup unsweetened nondairy milk
- 3 tablespoons chia seeds whole or ground
Optional:
- ½ cup raspberries or blueberries or blackberries
Instructions
- Combine the yogurt and milk in a bowl or jar.
- Add the chia seeds and sweetener, if using.
- Stir well with a spoon to fully incorporate the seeds and break up any clumps.
- Let the mixture sit for 5 minutes, then stir again to catch any chia seeds that have settled at the bottom.
- Cover and refrigerate for at least 2 hours, preferably overnight, until thick and creamy.
- If using berries, mash them separately and refrigerate in a small container.
- When ready to serve, layer the mashed berries on top of the pudding.
- Add optional toppings like hemp hearts, pumpkin seeds, or nut butter before enjoying. See nutrition information in the recipe notes below.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
🥣 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.
Nadia Othman says
Delicious healthy recipe. Please can u breakdown the protein per ingredient? Mine added up to 21 grams only
Nisha Melvani, RDN says
Which yogurt did you use?
Aliza says
I love this recipe! Combining the yogurt with the chia is brilliant, and adds extra creaminess to the creamy chia pudding. I combine this with another of your recipes that includes steel-cut oats. I cook those separately and then combine.
I make enough for breakfast for the whole week, and add the toppings in the morning: about a cup of berries, hemp seeds, pumpkin seeds, and pistachios. I cook the oatmeal with papaya. I add dried goji berries and barberries to the chia pudding, with some additional liquid so the dried berries plump up.
It's fun to eat something so nutritious and delicious for breakfast - a bowl of this keeps me going for a long time.
Nisha Melvani, RDN says
This combo sounds amazing. I add a lot of toppings too, including barberries!
Jenni says
In this recipe, have you pre-soaked the chia seeds as mentioned? Or just add them into the yogurt & milk mixture and that is the “soak”? Thank You!
Nisha Melvani, RDN says
You can just add them to the yogurt mixture to soak. Or if you prefer, you can soak them ahead.
Patti Garland says
This is so easy and thickens quickly with ground chia seeds. I love it on its own, on top of oatmeal, and my favorite way is for breakfast—on chopped steamed greens with a little rice vinegar and a berry topper! Thank you. I really appreciate how fast you create new recipes based on the latest research Dr. Greger shares. You're my go-to expert in cutting-edge nutrition!
Nisha Melvani, RDN says
So happy to hear you are enjoying these nutritious recipes. Thank you for your kind comment.
Tamara Butler says
Which brand of yogurt do you use? Thanks!
Nisha Melvani, RDN says
Kite Hill Unsweetened Greek-Style yogurt
Angel says
Perfect for when I am in a rush! Thank you.
Nisha Melvani, RDN says
So happy to hear! Thank you.
Nicole says
Delicious! Would love to see gram measurements rather than 3/4 cup.
Nisha Melvani, RDN says
I will try! Thank you.
Margaret says
This was so satisfying and tasty, even without added sweetener. As a vegetarian, I need to eat more protein, and this pudding for breakfast is an easy and nourishing way to meet that need at the start of the day. Thank you!
Nisha Melvani, RDN says
So glad you enjoyed this chia pudding! Thank you.
Kim says
Just love this for hot on-the-go days. It gels up perfectly and I can customize it with different summer berries and a splash of some healthy granola for crunch. A simple, easy oat free base.
Nisha Melvani, RDN says
Thank you for taking the time to let me know you are enjoying this chia recipe.
Fischer says
Perfect for hot days. The heatwave and the temperatures currently here in Germany - or practically EU - made me lose my appetite. But this recipe was light and refreshing. It's cooling from within. I've never used Chia seeds before I found your channel and this site. You're helping me eat healthier and control my weight. Thank you!
Nisha Melvani, RDN says
So glad to read that the recipes are helping. Stay cool!
Jacqui says
For this recipe, what amount of this pudding constitutes 30 g of pudding. If I make it as listed (1x: 3/4 c yogurt, 3/4 c milk, 3 TB chia) will I only get 30g if I eat the entire amount?
Nisha Melvani, RDN says
Yes, in this case the entire recipe serves 1 and contains 30g protein.
Michael Westerland says
Made it twice so far, i think it'll become a regular in my fridge. I've been putting it on warmed oats/barley at breakfast, adding it to milkshakes, or just spooning it on almost anything if i feel like it. The book is great too!
Nisha Melvani, RDN says
So glad you are enjoying it! Love adding it to oats! Thank you for purchasing my book. I appreciate the support.
Susan says
This was delicious and so easy!
Nisha Melvani, RDN says
So glad to hear! Thank you.
Catherine Grusovnik says
Hi! Thank you so much for your recipes! Do you have a preference of brand for the vegan Greek yogurt to use in the chia pudding?
Thank you!
Nisha Melvani, RDN says
Hi. I use Kite Hill.
Sharon says
What Brand of Greek yogurt do you use?
Nisha Melvani, RDN says
Kite Hill unsweetened Greek-style
Leslie H Stead says
What a delicious way to get all these nutrients and fibre. Thank you.
Nisha Melvani, RDN says
Enjoy! Thank you for commenting!