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Home › Recipes › By Type › Breakfasts
81 Comments

How to Make Chia Pudding with Protein

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by Lindsay Cotter Posted: August 10, 2022

Dairy-FreeEgg-FreeGluten-FreeGrain-FreeLow-CarbNightshade-FreeNut-FreeVegan
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Learn how to make chia pudding with protein for a wholesome breakfast, easy afternoon pick-me-up, or satisfying dessert. Loaded with fresh fruit, chia seeds, and plant based protein, it’s full of healthy fats and nutrients, to keep you fueled. It’s great for digestion, too! Gluten free, dairy free, and vegan. 

a jar of chia pudding with protein with layers of dairy-free yogurt, honey, peaches, and fresh mint on top

What Exactly Is Chia Pudding?

Not exactly your grandma’s pudding recipe, chia pudding exists in many flavors and variations but always starts with chia seeds combined with a liquid of some sort such as water, almond milk, or even oat milk. The mixture is soaked overnight, which allows the chia seeds to absorb the liquid and expand, becoming gelatinous. As a result, they form a thick, pudding-like texture. Once the base is formed, your chia pudding recipe is complete, and you can add all your favorite flavor mix-ins and toppings! 

Nutrition & Health Benefits

If you’re looking for a nourishing recipe that’s simple to make, you’re in luck! Not only does this chia pudding come together quickly, but it’s also perfect for meal prep and suitable for a wide variety of diets. Plus, it’s bursting with health benefits! Not only is our chia pudding recipe gluten free, dairy free, vegan, nut free, refined sugar free, and high in protein, but it can also: 

  • Help manage blood pressure and lipid levels
  • Fight inflammation
  • Improve blood sugar levels
  • Help regulate digestion
  • And more! (source)

Perfect “Pudding” Ingredients

To make a basic chia seed pudding recipe, we stick with just a handful of ingredients including: 

banana slices and peach slices in a white bowl, ¼ cup full of chia seeds, protein powder and hemp seeds in a small white bowl, and dairy-free milk on a cutting board with a golden spoon to create chia pudding
  • Fresh (Or Frozen) Fruit – Taking advantage of the fresh summer produce, we opted for peaches and bananas, but feel free to mix and match your favorite fruit!
  • Non-Dairy Milk – Crucial to creating a thick pudding-like consistency, any plant based milk such as almond or oat milk will work.
  • Natural Sweeteners – Maple syrup or honey add just the right amount of sweetness without the need for refined sugar.
  • Vanilla – Pure vanilla extract (not the imitation stuff) helps enhance the natural flavors of the fruit.
  • Chia Seeds – Feel free to use either black or white chia seeds. Apart from their color, they’re all the same!
  • Cinnamon – The finishing touch, cinnamon adds an element of spice that levels out the flavor of the fruit and creates lots of depth in flavor. 
  • Optional Toppings – We like to add in a few extras including fresh mint, coconut cream or yogurt, and sliced fruit. Did you know that mint actually helps aid in digestion as well? So, be sure to add that extra green topping!
overhead image of a slice of peach and fresh mint on top of chia pudding
Pro Tip

Superfood Boosters! For a flavor and nutrient boost, feel free to mix in a few extras such as vegan vanilla protein powder or hemp seeds. 

How to Make Chia Pudding with Extra Protein

Basic chia pudding recipes come together easy as 1, 2, 3! For our version, we added just a few quick steps to make it even tastier…and better for you, too. 

overhead image of bananas, peaches, dairy-free milk, and cinnamon in a food processor
overhead image of blended bananas and peaches with dairy-free milk in a food processor

  1. Blend the fruit, milk, and maple syrup. 
  2. Transfer the mixture to a large bowl (or meal prep containers), and pour in the chia seeds. 
  3. Stir in the cinnamon, protein, and hemp seeds. For the best results, we recommend letting everything settle and stirring again just to make sure it all blends! 
  4. Cover and refrigerate for at least 1 hour or up to 24 hours.  Then, when you’re ready, just pull it out, give it a stir, and it’s ready to eat! 
overhead image of two open glass jars of chia pudding with a woman's hand pouring chia seeds into one and a small bowl of protein in the background
overhead image of a woman's hand stirring up chia pudding with protein
Pro Tip

Pro-Tip: The texture of your pudding will depend on how much liquid you use and the extra ingredients that are mixed in. There are many opinions on the perfect ratio. However, we’ve found that on average ¼ to ⅓ cup of chia seeds combined with 1 cup of milk works best. 

How to Store This Chia Pudding Recipe

The great thing about our chia seed pudding recipe is that it can be made ahead of time and enjoyed all week! Just keep it stored in an airtight container in the fridge for up to 5 days.

Pro Tip

Storage Note: For longer-lasting chia pudding, try storing it in the freezer for up to a few weeks.

Prep

More Gluten Free Way to Use Chia Seeds

  • Noatmeal (3 Ways) – Enjoy all of the convenience and taste of oatmeal with none of the grains! 
  • 4-Ingredient Low Carb Pancakes – Grain free, sugar free, low carb, and gluten free, these pancakes are so delicious you’ll never believe they’re actually good for you! 
  • Oatmeal In A Jar – Packed full with fruits, veggies, and flavor, this oatmeal is a crazy easy make-ahead recipe great for breakfasts, post-workout snacks, and more. 
  • Gluten Free Apple Oatmeal Muffins – Naturally refined sugar free, are filled with sweet flavors and a bit of spice in every bite!
Print
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a jar of chia pudding with protein with layers of dairy-free yogurt, honey, peaches, and fresh mint on top

How to Make Chia Pudding with Protein


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  • Author: Lindsay Cotter
  • Total Time: 1 hour up 24 hours
  • Yield: 2-3 1x
  • Diet: Vegan
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Description

Learn how to make chia pudding with protein and fresh fruit for a nourishing breakfast or snack that’s so easy to make! Gluten free, dairy free, and vegan friendly.


Ingredients

Units Scale
  • 1 medium to large peach, sliced or 1 cup frozen peach slices
  • 1 small ripe banana
  • 1 cup unsweetened almond milk or coconut milk
  • 2 Tablespoons maple syrup or honey (to taste)
  • ¼ – ⅓ cup chia seeds (adjust to desired thickness)
  • Pinch of ground cinnamon
  • Optional 40 – 50 grams vegan vanilla protein powder – See notes for other options
  • Optional 2 Tablespoons hemp seeds
  • Optional Toppings
    • ⅓ cup non dairy yogurt of choice
    • Sliced fruit
    • Fresh mint

Instructions

  1. Place peach slices, banana, milk, and maple syrup in a blender or food processor. Blend until a smoothie-like texture is formed. (See notes for alternative method.)
  2. Transfer blended mixture into a large bowl or divide into 2-3 meal prep jars. Mix in the chia seed (about 2-3 Tablespoons per jar).
  3. Stir in cinnamon, optional protein powder, and hemp seeds (divided between jars or all in one bowl).
  4. Cover and place bowl or jars in fridge for minimum 1 hour or up to 24 hours. Overnight will result in an extra thick protein pudding.
  5. Remove bowl or jars from fridge. If using one large bowl, spoon desired amount into a bowl. Top each jar or bowl with yogurt and peach slices. Optional mint leaf on top, if desired.
  6. Store leftover chia pudding covered in fridge for up to 5 days.

Notes

To help thicken the chia pudding without protein powder, mix in 2 to 3 Tablespoons gluten free rolled oats or steel cut oats.

If you don’t have a blender, finely chop the peaches, mash the banana, and mix the ingredients until well combined.

Nutrition varies depending on amount of chia seed used plus mix ins. Basic chia pudding nutrition below with 40 grams plant based protein added. 

  • Prep Time: 5 minutes
  • Rest Time: 1 hour +
  • Category: Breakfast
  • Method: Mix
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: 200
  • Sugar: 13 g
  • Sodium: 156.8 mg
  • Fat: 7 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 0 g
  • Carbohydrates: 21 g
  • Fiber: 6 g
  • Protein: 11 g
  • Cholesterol: 0 mg

Keywords: vegan, chia seeds, chia pudding, peaches, dairy free, gluten free, breakfast, high protein, protein pudding, pudding

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Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!

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Categories: Breakfasts, Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Low-Carb, Nightshade-Free, No-Bake, Nut-Free, Vegan, Vegetarian Tags: chia, chia pudding, dairy free, dairy free breakfast, fruit, gluten free, gluten free breakfast, gluten free vegan breakfast, healthy recipe, make ahead, peach, peaches, protein, protein chia pudding, protein powder, protein pudding, vegan, vegan breakfast, vegetarian

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Ava Kuper

    04/11/2017 at 8:34 AM

    Was it just me, or did this recipe not give the amount of chia seeds needed?

    Reply
    • Cotter Crunch

      04/11/2017 at 9:03 AM

      Oh wow, it disappeared. Just added amount back in! thanks!

      Reply
  2. Hannelore

    10/27/2016 at 9:23 AM

    I recently made something similar, I was going to use tinned peaches (no fresh ones available at the moment) but I forgot to buy them. So I used pre-soaked dried apricots. It turned out delicious.

    Reply
    • Cotter Crunch

      10/27/2016 at 1:36 PM

      Oh that sounds wonderful!! Will definitely try that next! Thanks!!

      Reply
  3. Wanda Lopez

    06/17/2016 at 3:19 PM

    Haven’t tried chia puddings before. Have been shifting our meal options for more healthier ones and this recipe is perfect. Loving your blog.

    Reply
    • Cotter Crunch

      06/17/2016 at 4:37 PM

      Oh wonderful! Let me know if you try it Wanda!

      Reply
  4. Mike@TheIronYou

    06/16/2016 at 8:52 AM

    I need to try that protein powder, thanks for the suggestion!

    Reply
    • Cotter Crunch

      06/17/2016 at 6:55 AM

      Yes, it’s great! I really love how simple their products are. No additives. Plus…. tasty!

      Reply
  5. Meghan@CleanEatsFastFeets

    06/15/2016 at 7:15 PM

    I really need to get on the chia bandwagon. I hear so many amazing things, and yes I love your nerdy nutrition talk.

    Reply
    • Cotter Crunch

      06/16/2016 at 5:05 PM

      it is good for digestion and energy! mama needs, right? love you!

      Reply
  6. Megan @ MegUnprocessed

    06/15/2016 at 4:57 PM

    Looks vibrant and very appetizing!

    Reply
    • Cotter Crunch

      06/16/2016 at 8:15 PM

      thanks Meg!

      Reply
  7. Lane & Holly @ With Two Spoons

    06/15/2016 at 12:30 PM

    Wow, my vegan friends would LOVE this one! Thanks!

    Reply
  8. Carly @ FitLiving Eats

    06/15/2016 at 9:53 AM

    YUMMMM… I love anything with peaches in it! I have been on a huge chia pudding kick lately and can’t wait to try this one. Pinned for later!

    Reply
  9. Miss Polkadot

    06/14/2016 at 3:46 PM

    Not do confessional confession: I like it when corny nerdy Cotter comes on stage. In other words nutrition nerds unite! I choose food by taste preferences but educating myself about how powerful they are makes things all the better. It’s good to know you’re doing yourself good with your choices. And this chia creation is a beauty with benefits.

    Reply
    • Miss Polkadot

      06/14/2016 at 3:48 PM

      Ugh. Can we overlook the typos thanks to me writing too fast? *so not do; in other words:
      Grammar nerdy me …

      Reply
      • Cotter Crunch

        06/14/2016 at 9:17 PM

        girl I am the queen of typos! so come on with your bad self! haha nutrition nerd and all, YEA!

        Reply
  10. Amanda @ .running with spoons.

    06/14/2016 at 12:01 PM

    I’d take this over a protein bar any day! And you’re seriously the QUEEN of all this pro and prebiotic. I was going to say the queen of gut health, but the former seems to sound a little nicer 😆 I also need more peaches in my life. I haven’t been seeing them yet…

    Reply
    • Cotter Crunch

      06/14/2016 at 1:02 PM

      hehe well I appreciate that. Gut health or prebiotic PRO! LOL!

      Reply
  11. Wendy

    06/14/2016 at 8:47 AM

    I love chia seeds but I’ve never made a chia pudding. This looks so amazing…as always!

    Reply
    • Cotter Crunch

      06/14/2016 at 1:05 PM

      Oh you must try it then Wendy! I think you’d love!

      Reply
  12. Sonali- The Foodie Physician

    06/14/2016 at 8:27 AM

    I’ve never met a chia pudding that I didn’t like and I just know I would LOVE this one! Another winner Lindsay!

    Reply
  13. amanda -runtothefinish

    06/14/2016 at 6:40 AM

    did someone say digestion??? you know I love anything that’s going to help that!!! Plus this looks like s perfect post workout recovery food!

    Reply
  14. Alisa Fleming

    06/13/2016 at 10:50 PM

    What a wonderful way to showcase such perfectly ripe peaches. And I’ll use any excuse to add coconut cream 🙂

    Reply
    • Cotter Crunch

      06/14/2016 at 7:17 AM

      You know it! love my coconut cream!

      Reply
  15. Kristy from Southern In Law

    06/13/2016 at 10:00 PM

    Oooooh this looks so good! There’s nothing better than a fresh, juicy, summer peach!

    Reply
  16. sue | theviewfromgreatisland

    06/13/2016 at 9:38 PM

    Oh gosh, we couldn’t be more on the same page today — this looks and sounds amazing, love the peaches!

    Reply
  17. Emily Kyle

    06/13/2016 at 9:00 PM

    I have not had chia seed pudding in, like, 2 years! This delicious looking recipe reminded me that I used to love this – pinning for later!!!

    Reply
    • Cotter Crunch

      06/13/2016 at 9:56 PM

      woohoo, time to bust out the chia! keep me posted

      Reply
  18. Taylor Kiser

    06/13/2016 at 8:53 PM

    I love it when you talk nutrition!! And this recipe is definitely worth talking about! Looks delicious as usual!

    Reply
    • Cotter Crunch

      06/13/2016 at 9:49 PM

      haha nutrition talk for you ANYTIME. Mwah!

      Reply
  19. Cassie

    06/13/2016 at 5:52 PM

    Such an incredible recipe! I definitely want to get more peaches very very soon!

    Reply
    • Cotter Crunch

      06/13/2016 at 7:39 PM

      You must! so perfect for summer

      Reply
  20. Laura @ Sprint 2 the Table

    06/13/2016 at 4:23 PM

    You are a total nerd… and I am a Georgia Peach. 😉

    I got on a peach chia kick a few years ago at the height of peach season… and now I’m seeing it in my future. I just realized Vegas has NEVER had chia pudding!

    Reply
    • Cotter Crunch

      06/13/2016 at 7:48 PM

      i think you should start a separate blog called… Feed Vegas NEW FOOD!

      Reply
      • Laura

        06/13/2016 at 10:06 PM

        LMAO! We joke about starting one called “Shit I Feed My Wife.”

        Reply
        • Cotter Crunch

          06/14/2016 at 7:18 AM

          OMG do it!

          Reply
  21. Lauren @ The Bikini Experiment

    06/13/2016 at 2:42 PM

    I love anything with peaches and if the pudding packs an extra protein punch, I am in! Great recipe. Cannot wait to try it. Can I substitute almond milk?

    Reply
    • Cotter Crunch

      06/13/2016 at 3:36 PM

      you sure can! that works great too!

      Reply
  22. Elizabeth Shaw

    06/13/2016 at 2:25 PM

    I just saw a post on chia pudding and thought I need to make this! Glad you posted this today- I just bought peaches too!

    Reply
    • Cotter Crunch

      06/13/2016 at 3:45 PM

      Yea! let me know if you make it

      Reply
  23. Jody - Fit at 58

    06/13/2016 at 2:18 PM

    I LOVE PEACHES!!!!!!!!!!!!!!!!!!!!!!

    Reply
    • Cotter Crunch

      06/13/2016 at 3:38 PM

      and I LOVE YOU!

      Reply
      • Jody - Fit at 58

        06/13/2016 at 5:02 PM

        xoxoxo Love back!

        Reply
  24. Blair

    06/13/2016 at 11:25 AM

    Delicious!! I’m printing this recipe so that I can make them soon! Love everything about this!!

    Reply
  25. Erin @ The Almond Eater

    06/13/2016 at 10:30 AM

    Chia seeds are the BEST, as is chia pudding. And now that you mention it, it would make a great travel snack (adding that to my list for next time!)

    Reply
    • Cotter Crunch

      06/13/2016 at 9:59 PM

      yes! perfect travel… like honeymoon travel! EEK!!! so soon, right?!

      Reply
  26. Sam @ PancakeWarriors

    06/13/2016 at 10:25 AM

    Chia pudding was so critical to the few months where we were trying to help Dave heal from some pretty severe stomach issues and was on a candida protocol. I’ve been waiting to buy peaches since we will be out of town visiting Austin this week and it always seems to take a few days for peaches to be perfect and I know that would be my luck that they wouldnl’t be good before we left. They are on my grocery list for next week though YUM!!

    Reply
    • Cotter Crunch

      06/13/2016 at 10:00 PM

      i feel his pain! yay austin!!! have fun and let me know if you need anything

      Reply
  27. Shashi @ RunninSrilankan

    06/13/2016 at 9:59 AM

    Haha! Yup, you bet I <3 your nerdy nutrition talk – and I heart chia pudding – and this has me wiggling a happy dance in ma seat!

    Reply
    • Cotter Crunch

      06/13/2016 at 10:00 PM

      well I heart you more!

      Reply
  28. michele @ paleorunningmomma

    06/13/2016 at 9:34 AM

    Oh man this looks delicious, but you will kill me because I still haven’t tried chia pudding lol! I do love peaches in the summer but my body prefers berries 🙂

    Reply
    • Cotter Crunch

      06/13/2016 at 1:16 PM

      Same here! I love peaches but the fructose gets me. But if I use them in a recipe, like this one, that combines with a fat and is more spread out within servings, I’m all good! Phew!

      Reply
  29. jennifer

    06/13/2016 at 7:54 AM

    Looks so delicious, I’m picky about my chia pudding and this looks perfect. However, my first peaches of the season were a bad batch . . . .. soooooo disappointed . . .where’d ya get yours?

    Reply
    • Cotter Crunch

      06/13/2016 at 8:39 AM

      the HEB in lakeway! so good!

      Reply
  30. Annmarie

    06/13/2016 at 7:30 AM

    Love me some peaches and cream! This looks amazing!

    Reply
    • Cotter Crunch

      06/13/2016 at 10:01 PM

      thank you friend!

      Reply
  31. ACKTIVE LIFE

    06/13/2016 at 7:10 AM

    Currently crushing mangoes and blueberries like a champ! XOXO

    Reply
    • Cotter Crunch

      06/13/2016 at 10:00 PM

      crushin on you! always. P.S I totally forgot to call you! ACK!!

      Reply
  32. Rebecca @ Strength and Sunshine

    06/13/2016 at 6:55 AM

    O peaches and cream sounds lovely! I have yet to get my hands on peaches this season :'(

    Reply
    • Cotter Crunch

      06/13/2016 at 10:01 PM

      come visit! we have TONS!

      Reply
  33. Katie

    06/13/2016 at 6:42 AM

    Looks so gooooood!

    Reply
    • Cotter Crunch

      06/13/2016 at 10:01 PM

      thanks friend!

      Reply
  34. Megan @ Skinny Fitalicious

    06/13/2016 at 6:11 AM

    I could certainly use more prebiotic in my life! I haven’t done chia pudding on awhile. I think it’s time to switch things up.

    Reply
    • Cotter Crunch

      06/13/2016 at 3:45 PM

      You must!! you’ve done a chia smoothie though right?

      Reply
      • Megan @ Skinny Fitalicious

        06/13/2016 at 4:17 PM

        Oh yes!

        Reply
  35. Susie @ Suzlyfe

    06/13/2016 at 6:01 AM

    Anyone who knows me knows that I love and adore stone fruits. This post makes me want to take a trip back home to GA!

    Reply
    • Cotter Crunch

      06/13/2016 at 10:02 PM

      ahh you’re my georgia peach! <3

      Reply

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Chia pudding with protein and peaches in a mason jar and overhead view with spoon stirring chai pudding.