Chia Pudding with Yogurt
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.
Servings: 1 serving
Calories: 404kcal
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
Optional toppings: hemp hearts (1 tbsp: 3g protein, 57 kcal), pumpkin seeds (1 tbsp: 2g protein, 40 kcal), raw almond butter (1 tbsp: 4g protein, 95 kcal), chopped walnuts (1 tbsp: 1g protien, 53 kcal)
Double mix: Stir well, let sit 5 minutes, then stir again to prevent clumping.
Ground chia seeds thicken faster (about 20 minutes) and may boost nutrient absorption.
Mash berries ahead (if using) and store separately. This saves time and distributes flavor evenly.
Meal Prep Shortcut: 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. Refrigerate up to 3 days.
Storage: Chia pudding with yogurt (without the berries) lasts up to 5 days in the fridge.
Nutrition
Calories: 404kcal | Carbohydrates: 25g | Protein: 30g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 2g | Sodium: 257mg | Potassium: 622mg | Fiber: 15g | Vitamin A: 334IU | Vitamin C: 1mg | Calcium: 507mg | Iron: 7mg
