High Protein Chia Pudding (Greek Yogurt, 24g Protein, 5 Minutes)

This high protein chia pudding is the version of chia seed pudding I actually eat: whisk vanilla protein powder into almond milk, stir in chia seeds, fold in thick Greek yogurt, and by morning you have four jars of creamy, scoopable pudding with 24g of protein each and 10g of fiber. Five minutes of work the night before, no cooking, and it keeps me full until lunch in a way plain chia pudding never did. It sits in my fridge next to the high protein overnight oats and cottage cheese egg bites as one of my most-made quick breakfast ideas.

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Why this is the chia seed pudding that keeps you full.

• Greek yogurt plus protein powder gets you to 24g. Regular chia seed pudding has about 6g of protein a serving and is mostly carbs and fat. A cup of nonfat Greek yogurt and a scoop of vanilla protein powder spread across four jars push each one to 24g — the same number as my cottage cheese protein pancakes, with zero stove time. Check your own target on the protein calculator.
• It is thick, creamy and scoopable, not slimy. The complaint I hear most about chia pudding is the texture. Folding in Greek yogurt after the seeds have gelled gives you something closer to a cheesecake mousse than a seed soup, which is also why it works as a high-protein dessert in a pinch.
• Five minutes, four jars, four breakfasts. Whisk, stir, portion, chill. It is a meal prep breakfast that costs less than a dollar a jar, needs no cooking and travels — the jars go straight into a lunch bag. Ten grams of fiber a jar is also exactly the kind of high-protein, high-fiber breakfast the GLP-1 cookbook is built around.

Here's what you'll need.

Seven ingredients: chia seeds, vanilla protein powder (whey or plant-based both work), plain nonfat Greek yogurt, unsweetened almond milk, maple syrup, vanilla extract and a pinch of salt — plus whatever berries and nut butter you like on top.

Here's how it all comes together.

STEP 1 — Whisk the protein milk.

In a medium bowl, whisk the almond milk, protein powder, maple syrup, vanilla and salt until completely smooth, with no clumps of powder left. Protein powder dissolves much better in liquid before the chia goes in.

STEP 2 — Stir in the chia seeds.

Add the chia seeds and stir well so they are evenly suspended in the liquid rather than sinking in a layer at the bottom.

STEP 3 — Rest 10 minutes and stir again.

Let the bowl sit 10 minutes, then stir again, breaking up any clumps. This second stir is the step most people skip and the reason their chia pudding has a gel layer on the bottom and milk on top.

STEP 4 — Fold in the Greek yogurt.

Add the Greek yogurt and fold it through until the mixture is uniform and thick. It will look like a loose yogurt now — it sets firm overnight.

STEP 5 — Portion into jars.

Divide between four 8-ounce jars or containers with lids — about 3/4 cup each — and refrigerate at least 4 hours, ideally overnight.

STEP 6 — Top and eat.

In the morning, stir once, then top with berries, a spoon of almond butter, sliced banana or a sprinkle of granola. The jar is thick enough to hold a serious pile of fruit.

If high-protein, high-fiber breakfasts like this one are how you want to eat every day, the breakfast chapter of the Ultimate GLP-1 High Protein High Fiber Cookbook.

Things I learned while testing this recipe.

• Whisk the protein powder into the milk first, always. Adding powder to a bowl that already has chia seeds in it leaves clumps you can never fully break up. Smooth protein milk first, then seeds.
• The 10-minute re-stir is not optional. Chia seeds sink before they gel. Stirring a second time after 10 minutes redistributes them, which is the difference between an even pudding and a jar that is half gel, half milk.
• The ratio is 1/4 cup chia per cup of liquid — and the yogurt counts as liquid. I tested this with less chia and it was soupy; with more, it was dense enough to slice. A quarter cup of seeds to a cup of liquid, plus the yogurt folded in after, lands at thick and spoonable every time.
• Plant-based protein powders drink more liquid. Pea and rice blends thicken more than whey. If you use one, add 2 to 3 extra tablespoons of almond milk, or stir a splash in the next morning.

Why this is the breakfast I meal prep every Sunday.

• Four days of breakfast in five minutes. The jars keep 4 to 5 days in the fridge and the texture actually improves on day two. I make a batch on Sunday night and do not think about breakfast again until Thursday.
• 24g protein and 10g fiber for about 240 calories. That combination is why it keeps me full for hours. It is the kind of high-protein, high-fiber breakfast that fits a GLP-1 plan, a cut or just a busy morning.
• Endless flavors from the same base. Stir in 1 tablespoon of cocoa powder for chocolate, swap vanilla protein for chocolate or salted caramel, add cinnamon and grated apple, or layer with my Greek yogurt chocolate bark crumbled on top for a treat.

Here's what I'd serve with this.

• Cottage cheese egg bites — a savory partner when a jar on its own is not enough — together they clear 40g of protein
• Greek yogurt bagels — a warm bagel on the side turns this into a sit-down weekend breakfast
• Blueberry protein muffins — crumble one over the top instead of granola
• Pumpkin overnight oats — alternate the two through the week so you never get bored of either
• Chicken spaghetti casserole — today’s other new recipe — the cozy dinner that balances a light breakfast like this

Just in case you have leftovers.

Storing: Keep the jars covered in the fridge for up to 5 days. Add fruit and nut butter the morning you eat it so the toppings stay fresh. Chia pudding does not freeze well — the texture turns watery when it thaws.

Reheating: There is nothing to reheat — eat it cold straight from the jar. If it has set thicker than you like, stir in a splash of milk. For a warm version in winter, microwave a jar for 45 seconds and top with cinnamon.

More easy breakfast recipes...

High protein overnight oats Cottage cheese egg bites Banana baked oatmeal Greek yogurt chocolate bark

Also new today: chicken spaghetti casserole — the creamy Rotel comfort food classic with a from-scratch cheese sauce, 45 minutes and 36g of protein a serving.

More high-protein, high-fiber breakfasts like this one

If this is how you want to eat every day — lean protein, plenty of fiber, real food that keeps you full — the Ultimate GLP-1 High Protein High Fiber Cookbook is built on exactly that idea, on a GLP-1 medication or not.

Get the cookbook on Amazon

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