Protein Chia Pudding (No Protein Powder!)
User Reviews
5
Protein Chia Pudding (No Protein Powder!)
Description
Protein Chia Pudding (No Protein Powder!) starts with the unique combination of chia seeds and plain Greek yogurt, sweetened lightly with maple syrup and blended with soy milk. The chia seeds swell as they absorb the liquid, resulting in a thick pudding with a slightly gelatinous texture complemented by the creaminess of yogurt. The maple syrup adds mild sweetness enhancing the flavor without overpowering the subtle base. The mixture is whisked thoroughly and chilled to allow full hydration of the seeds and flavor melding.
The resulting pudding offers both the nutty texture of soaked chia and the tanginess from the yogurt, producing a balanced mouthfeel. This recipe is tailored for those seeking protein without added powders, relying on natural sources like yogurt. The pudding can be personalized with toppings after chilling.
This pudding keeps well refrigerated for up to four days, making it suitable for make-ahead meal planning. It can be adjusted with increased yogurt for higher protein content or experimented with small amounts of protein powder, keeping in mind that texture and taste may alter. It's a satisfying, nutrient-dense option for breakfast or snacking.
Ingredients
- 3 tablespoons chia seeds
- ⅓ cup yogurt plain, Greek
- 1 tablespoon maple syrup
- ½ cup soy milk (or milk of choice)
Instructions
- In a 12-ounce glass jar, combine the chia seeds, yogurt, maple syrup, and milk. Use a small whisk to stir everything well. Repeat this process if you want to make more than one serving for meal prep.
- Chia pudding benefits from being mixed twice. Let the jar rest for a few minutes, then whisk again to prevent the seeds from clumping together. Then, secure the lid and store it in the fridge overnight. (Or for at least 20 minutes for a faster meal.)
- When you're ready to eat, grab the jar from the fridge and remove the lid. Give the pudding a stir and add any toppings you love. The pudding will have a thick texture; add an extra splash of milk if you prefer a loose texture. Chia pudding can be stored in the fridge for up to 4 days in an airtight container.
Notes
- Chia pudding benefits from being whisked twice during mixing to avoid clumps and improve texture.
- Refrigerate overnight or at least 20 minutes for best results.
- Adding more Greek yogurt increases protein content but changes the texture to be thicker and yogurty.
- Protein powder can be added gradually, but may require more liquid and can affect taste and texture.
- Store pudding in an airtight container in the fridge for up to four days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 322 kcal
% Daily Value*
| Calories | 322kcal | 16% |
| Carbohydrates | 35g | 12% |
| Protein | 16g | 32% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 10g | 59% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 3mg | 1% |
| Sodium | 90mg | 4% |
| Potassium | 451mg | 10% |
| Fiber | 13g | 52% |
| Sugar | 17g | 34% |
| Vitamin A | 486IU | 10% |
| Vitamin C | 9mg | 10% |
| Calcium | 487mg | 49% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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