Mediterranean Chia Pudding with Yogurt (34G Protein)

34G Protein Chia Pudding with Yogurt is a healthy, savory breakfast or snack inspired by classic mezze flavors. This Mediterranean-style breakfast, created by a Registered Dietitian, is a vibrant mix of Greek-style yogurt, chickpeas, roasted red peppers, lemon, and parsley. Nourishing yet light, this pudding delivers sustained energy and keeps you full for hours thanks to its high-protein and high-fiber ingredients.

Mediterranean breakfast chia pudding with yogurt in a glass bowl.

Jump to:

👩🏼‍🌾 Ingredients & Health Benefits
🥒 Substitutions
📝 Tips for Making Mediterranean Chia Seeds with Yogurt
Mediterranean Chia Pudding with Yogurt Recipe
⚖️ Convert the Recipe to Metric (g & mL)
✔️ Storage Tips
🥣 More Savory Breakfast Recipes to Try
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Chia seeds, chickpeas, pumpkin seeds, roasted red pepper, cucumber, chopped parsley, lemon, yogurt, and garlic.

Chia seeds - High in fiber and omega-3 fatty acids, they support digestion and reduce inflammation.
Greek-style yogurt - Adds protein and creaminess to support satiety and muscle repair. (I use a dairy-free plant-based option.)
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.
Pumpkin seeds - Provide phosphorus, magnesium, zinc, and vitamin K to support immune function and bone health.
Lemon zest adds brightness and a boost of vitamin C and flavonoids
Cucumber: Hydrating and low in calories, cucumber delivers antioxidants and silica to support skin health.
Parsley: A concentrated source of vitamin K, vitamin C, and antioxidants like apigenin that promote bone health and reduce inflammation.
Roasted red bell peppers: Rich in vitamin C, beta-carotene, and polyphenols that help protect against oxidative stress and support immune health.

See the printable recipe card below for quantities.

Optional Add-Ins:

Try these ingredients to elevate the flavor:

Harissa or chili flakes for heat.
Capers or Kalamata olives for salt and depth.
Za'atar, smoked paprika, or cumin for more Mediterranean flavor.
Chopped mint or dill for a fresh, herbaceous twist.

🥒 Substitutions

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

Ground chia seeds: This recipe works with whole chia seeds or ground, or try basil seeds instead.
Unsweetened nondairy milk: Soy, pea, and hemp milk have the most protein. Or use oat, cashew, almond, or any other milk.
Unsweetened plant-based Greek-style yogurt: Use any plant-based yogurt you like, but Greek-style has the most protein. Silken tofu works too! Coconut yogurt is an option, although it may increase LDL cholesterol levels due to its lauric acid content.
Pumpkin seeds: Try sunflower seeds (nut-free swap), chopped almonds, or walnuts.
Use unsweetened plant-based Greek yogurt (soy or almond) for a vegan version.
Add a drizzle of extra virgin olive oil for richness and extra polyphenols.

For more protein-packed, dairy-free, diabetic-friendly chia puddings, visit my Chia Pudding Recipes page.

📝 Tips for Making Mediterranean Chia Seeds with Yogurt

These additional tips will help you get the best results from this recipe.

For a thicker texture, use more yogurt and less milk.

Chickpeas, pumpkin seeds, chopped roasted red pepper, grated cucumber, chopped parsley, and garlic on a wooden cutting board.

While the chia seeds soak and thicken, prep your remaining ingredients-grate the cucumber, chop the roasted peppers and parsley, and mash the chickpeas (optional for a creamier texture)-to save time and make assembly quick.

Chickpeas, pumpkin seeds, chopped roasted red pepper, grated cucumber, chopped parsley, and garlic on creamy chia pudding with yogurt in a glass container.

After grating the cucumber, squeeze out excess water using your hands or a clean kitchen towel to keep the chia pudding thick and creamy, not watery.

Creamy chia pudding with yogurt in a glass container.

Stir the chia mixture twice-once right after combining and again after 10 minutes-to prevent clumping and ensure an even, creamy texture.

Perfect on-the-go balanced breakfast, packed with plant protein and calcium for lasting energy and strong bones.

⚖️ Convert the Recipe to Metric (g & mL)

Use these AI tools to do this:

✔️ Storage Tips

Refrigerate in airtight containers for up to 4 days.

Meal Prep Tip: Optional: Add the cucumber just before serving to keep it crisp. For meal prep, store the base for 4-5 days and mix in fresh cucumber daily.

🥣 More Savory Breakfast Recipes to Try

High-Protein Savory Oatmeal:
Anti-inflammatory High-Protein Savory Oatmeal recipe is packed with fiber and antioxidants, and offers a delicious and flavorful alternative to sweet breakfasts. Plus, it's suitable for most diabetics.

Miso Vegetable Oats:
A Japanese-inspired twist on savory oats featuring umami-rich miso with lentils and fresh vegetables for a hearty, balanced, and nourishing breakfast.

Vegan Egg Breakfast:
A high-protein Vegan Egg recipe that's simple, delicious, and made with clean ingredients. They pack the same amount of protein as regular eggs.

🙋🏽‍♀️ Recipe FAQs

Is this chia pudding vegan?

Yes! Use unsweetened plant-based Greek-style yogurt (such as soy or almond) and non-dairy milk for a vegan savory Mediterranean breakfast.

Can I use ground chia seeds?

Yes - you can use ground chia seeds instead of whole. They'll thicken faster and create a smoother texture. Use 1½ tablespoons of ground chia for every 2 tablespoons of whole chia seeds, since ground chia absorbs liquid more efficiently. Let it sit for about 30-45 minutes (or overnight) to fully set.