High Protein Peanut Butter Chia Pudding
This is one of my favourite breakfasts to prep ahead because it is quick, filling and makes busy mornings so much easier.
I usually make three portions at once, so breakfast is already ready for the next few days. When it is sitting in the fridge waiting for me, I do not have to think about what to make. I can just grab one, add my toppings and get on with my morning.
For me, that makes staying on track feel much more automatic.
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Ingredients
For 1 serving:
- 3 tbsp chia seeds
- ⅓ cup unsweetened almond milk
- ⅔ cup high protein vanilla yoghurt
- 2 tbsp PB Fit peanut butter powder
- 1 tbsp hemp hearts
- 1 tbsp maple syrup
- Optional splash of vanilla extract
- Frozen fruit, to serve
- Granola, to serve
Method
Add the chia seeds, almond milk, high protein yoghurt, PB Fit, hemp hearts and maple syrup to a jar or bowl.
Stir really well until everything is combined.
Leave it for around 5 to 10 minutes, then stir again. This second stir helps stop the chia seeds clumping together and gives the pudding a much smoother texture.
Cover and refrigerate for at least 4 hours, although I prefer to leave mine overnight for the best texture. If you’re making it in the morning and want to eat it sooner, you can refrigerate it for around 30 minutes. The chia seeds will have started to absorb the liquid and thicken into a pudding, although the texture will be slightly softer than if left for several hours.
When you are ready to eat it, give it another stir. Add a splash of almond milk if you prefer a slightly looser consistency.
Top with frozen fruit and granola just before serving.
Approximate Macros
For the chia pudding itself, before adding fruit and granola:
Around 450 calories
33g protein
43g carbohydrates
19g fat
13g fibre
The exact nutrition will vary depending on the yoghurt, almond milk and PB Fit you use.
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Why I Prep Three at a Time
I normally make three individual chia puddings at once.
It means breakfast is already sorted for the next few days and I have something nutritious that I can automatically reach for in the morning.
There is no decision making, no wondering what to eat and no need to make breakfast from scratch when I am already busy.
Having something ready to go makes it much easier for me to stay consistent with my food choices, especially on mornings when I am tired, rushing or simply cannot be bothered to cook.
I keep the granola separate until I am ready to eat so it stays crunchy.
Why Chia Pudding Makes a Great Breakfast
Chia pudding gives you a really useful combination of protein, fibre and healthy fats.
That combination can help a meal feel more satisfying than something made mainly from refined carbohydrates.
In this recipe, you are getting protein from the high protein yoghurt, PB Fit and hemp hearts, while the chia seeds provide fibre and plant based omega 3 fats.
It is also easy to prepare in advance, which makes it a particularly practical breakfast for busy mornings.
What Are Chia Seeds?
Chia seeds are tiny edible seeds from the plant Salvia hispanica.
When you mix them with liquid, they absorb the moisture and develop a soft gel like coating. This is what gives chia pudding its thick, creamy texture.
Chia seeds contain:
- Fibre
- Plant based omega 3 fats, mainly ALA
- Protein
- Magnesium
- Calcium
- Phosphorus
They are an easy way to add more fibre and plant based nutrients to breakfast without having to completely change what you eat.
Why Fibre Is So Important
Fibre is important for normal digestion and bowel health, but it also plays a role in how satisfying a meal feels.
High fibre foods add bulk to meals and generally take longer to digest.
Fibre also helps support the bacteria living in your gut, making a varied, fibre rich diet an important part of overall gut health.
Chia seeds are particularly useful because they contain a mixture of different types of fibre.
Just remember that if you are increasing your fibre intake, it is a good idea to do it gradually and make sure you are drinking enough fluids too.
Why Have Chia Seeds at Breakfast?
Breakfast is an easy opportunity to start getting fibre, healthy fats and plant based foods into your diet.
Instead of relying on something that leaves you hungry again an hour later, chia pudding gives you a combination of nutrients that can help make breakfast feel more substantial.
The fact that it can be prepared ahead is another huge advantage.
You can make it when you have time rather than when you are hungry and rushing.
Add Frozen Fruit for Extra Nutrients
I like adding frozen fruit just before eating.
It is easy to keep in the freezer, prevents fruit going to waste and adds natural sweetness, colour and extra nutrients.
Some of my favourites are:
- Blueberries
- Raspberries
- Strawberries
- Cherries
- Mixed berries
Berries also provide a range of plant compounds, including polyphenols.
You can add them frozen and let them soften slightly into the chia pudding while you are getting ready.
Add Granola for Crunch
Chia pudding is naturally very soft, so adding something crunchy makes it much more satisfying.
A small handful of granola adds texture and can also add extra oats, nuts and seeds depending on the granola you choose.
Add it right before eating rather than when you meal prep the jars so it does not go soggy.
Meal Prep Tip
If you want to prep three breakfasts at once, simply make three individual portions in separate jars and keep them covered in the fridge.
Then your breakfast is ready to grab for the next few mornings.
Add your frozen fruit and granola when you are ready to eat.
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