3-Ingredient Chia Pudding (175 Calories, 12g Protein)

Okay, so I’m gonna be honest with you. I avoided making chia pudding for like two years because it looked… weird. You know what I mean? Those tiny seeds swimming around in milk, turning all gel-like and squishy. My sister kept raving about it, sending me Instagram posts with fancy toppings, and I kept thinking “nope, not for me.”

Then last month happened. I was running late for work (shocking, I know), needed something quick and healthy for breakfast, and literally had nothing in my fridge except chia seeds from some forgotten health kick, Greek yogurt, and almond milk. Threw them together the night before because I remembered reading somewhere that chia pudding needs to sit overnight.

And you know what? It was actually… really good?

Now I make this 3-ingredient chia pudding at least three times a week. Sometimes four. My coworkers think I’m obsessed, but honestly, when something is this easy and keeps me full until lunch, why wouldn’t I be?

Why This 3-Ingredient Chia Pudding Actually Works

Look, I’ve tried those fancy chia pudding recipes with like 10 ingredients. Maple syrup, vanilla extract, cinnamon, cocoa powder, whatever else people add. They’re fine, but here’s the thing – I’m lazy. There, I said it. On a Tuesday morning at 6:30 AM, I’m not measuring out vanilla extract and hunting for the cinnamon in my messy spice drawer.

This recipe uses just three ingredients: chia seeds, Greek yogurt, and milk (I use almond milk, but regular milk works too). That’s it. And somehow it tastes better than those complicated versions? Maybe because the Greek yogurt adds this creamy, tangy element that you don’t get with just milk and sweetener.

The protein content is insane too. Like 12 grams per serving. I didn’t even realize this until I actually bothered to calculate it one day when my gym-obsessed friend asked what I eat for breakfast. She was impressed, which never happens.

My Messy Journey to the Perfect Chia Seed Pudding Ratio

First attempt? Disaster. Complete disaster. I used way too much liquid and ended up with chia seed soup. Just seeds floating around in watery milk, refusing to gel up. Poured the whole thing down the sink after staring at it sadly for five minutes.

Second attempt, I overcorrected. Used too many chia seeds and created this weird, thick blob that was more like pudding-flavored rubber. My boyfriend tried it and made a face like I’d handed him actual rubber. Not great for the ego.

Third time’s the charm, right? Figured out the magic ratio is about 3 tablespoons of chia seeds to 1 cup of liquid (that’s milk plus yogurt combined). This gives you that perfect pudding texture – thick enough to feel substantial, but not so thick that you’re chewing it.

Actually, you know what? I lied. The third attempt wasn’t perfect either. I forgot to stir it halfway through the night, and all the chia seeds clumped together at the bottom like some kind of science experiment gone wrong. But the fourth attempt – that was it.

The Actual 3-Ingredient Chia Pudding Recipe

Here’s what you need. Seriously, just three things:

Ingredients:

• 3 tablespoons chia seeds (I buy the big bag from Costco because it’s cheaper)
• 1/2 cup Greek yogurt (full-fat tastes way better, but I usually use 2% because, you know, calories)
• 1/2 cup unsweetened almond milk (or any milk you want – cow’s milk, oat milk, whatever)

That’s literally it. No sweetener needed because Greek yogurt has enough natural sweetness. Well, I think it does. Some people disagree and add honey or stevia, but I’m trying to keep this actually 3 ingredients here.

Optional toppings I actually use:

• Fresh berries (when they’re not $8 a container)
• A drizzle of honey (okay fine, sometimes I add this)
• Sliced banana
• A handful of granola (defeats the low-calorie purpose but tastes amazing)

How to Make This Without Messing It Up

Step 1: Grab a mason jar or any container with a lid. I use old pasta sauce jars because I’m fancy like that. (Not really, I’m just cheap and they work perfectly.)

Step 2: Put the chia seeds in first. This matters because—oh wait, does it actually matter? Honestly, I don’t know. I just always do it this way now.

Step 3: Add the Greek yogurt and milk. Stir everything together really well. Like, really well. Use a fork or a spoon and mix for at least 30 seconds. This is super important because if you don’t mix properly, you’ll get those annoying clumps I mentioned earlier.

Step 4: Put the lid on and stick it in the fridge. Set it and forget it. (Learned that phrase from an infomercial and now I can’t stop using it.)

Step 5: After about 10 minutes, give it another stir. This step is optional, but it helps prevent clumping. I usually set a timer on my phone and then immediately ignore it, so this step happens maybe half the time at my house.

Step 6: Let it sit overnight, or at least 4-6 hours. I usually make mine before bed and eat it for breakfast. The longer it sits, the thicker it gets.

Step 7: In the morning, give it one more stir and add whatever toppings you want. Or eat it plain. I won’t judge.

The whole process takes maybe 2 minutes of actual work. The rest is just waiting, which requires zero effort on your part.

What Makes This Healthy 3-Ingredient Chia Pudding So Special

Can we talk about the nutrition for a second? Because it’s kind of ridiculous how good this is for you:

• Only 175 calories per serving
• 12 grams of protein (hello, staying full until lunch!)
• About 10 grams of fiber from the chia seeds
• Omega-3 fatty acids (apparently chia seeds are loaded with these)
• Basically no sugar if you don’t add any

I’m not a nutritionist or anything, but even I can recognize that this is way better than the bagel with cream cheese I used to eat every morning. That was probably like 400 calories with zero protein. No wonder I was starving by 10 AM.

The chia seeds also do something magical in your stomach – they expand and keep you full for hours. First time I ate this, I was skeptical. Like, how are tiny seeds gonna keep me satisfied? But it actually works. Science is weird.

My Favorite Variations (When I’m Feeling Fancy)

Chocolate Chia Pudding: Add 1 tablespoon of cocoa powder and maybe a teaspoon of honey. Tastes like chocolate pudding but it’s actually healthy. My 8-year-old niece approved this one, which is saying something because she’s picky about everything.

Berry Version: Mash up some strawberries or raspberries and mix them in before refrigerating. The pudding turns pink and looks really pretty. Good for when you want to pretend you have your life together on Instagram.

Peanut Butter Dream: Stir in a tablespoon of peanut butter. This adds more calories and protein, but it’s SO good. Like dessert-for-breakfast good. I save this version for weekends or days when I know I’m going to the gym.

Coconut Chia Pudding: Use coconut milk instead of almond milk. Gives it a tropical vibe. Makes you feel like you’re on vacation even though you’re actually just sitting in your kitchen at 7 AM on a Wednesday.

Common Mistakes (That I’ve Definitely Made)

Using old chia seeds: They need to be fresh-ish to gel properly. Found this out when I used chia seeds from the back of my pantry that expired in 2022. They just… floated there. Sad and useless.

Not stirring enough: I cannot stress this enough. Stir that stuff like your breakfast depends on it. Because it does.

Wrong container choice: Don’t use a wide, shallow container. The chia seeds need depth to properly absorb the liquid. I tried making this in a cereal bowl once. Bad idea.

Adding too much liquid: The ratio is important! More liquid doesn’t mean creamier pudding. It just means soup. Chia seed soup. Nobody wants that.

Forgetting about it in the fridge: These are best eaten within 2-3 days. After that they get weird. Trust me, I’ve tested the limits.

Is Chia Pudding Healthy? (My Honest Opinion)

Yeah, it really is. I mean, I’m not saying it’s going to cure all your problems or anything, but as far as quick breakfast options go, this is top tier. It’s way better than:

• Sugary cereal (my childhood favorite, but let’s be real)
• Breakfast pastries (delicious but basically dessert)
• Skipping breakfast entirely (which I used to do constantly)
• Drive-through breakfast sandwiches (no judgment, but also not great)

The Greek yogurt adds protein and probiotics. The chia seeds have fiber and omega-3s. And if you’re trying to lose weight, the 175 calories and high protein content make this a solid choice. I’m not on a diet or anything, but I did notice I stopped getting those mid-morning energy crashes when I started eating this regularly.

Plus, you can customize it however you want. Want more protein? Add more Greek yogurt. Want fewer calories? Use less yogurt and more milk. Want it sweeter? Add fruit or a tiny bit of honey. The base recipe is just a starting point.

My Weird Tips That Actually Help

Make multiple jars at once: Every Sunday night, I make 4-5 jars of this stuff. Breakfast is sorted for the week. Future me is always grateful to past me for this.

Shake it instead of stirring: If you’re using a jar with a tight lid, you can literally just shake it. Easier than stirring and gets rid of clumps. Just… make sure the lid is actually tight. Learned that one the hard way. Chia seeds everywhere. On the ceiling somehow?

Use it as a snack: This isn’t just for breakfast. I’ve eaten this as an afternoon snack, post-workout fuel, and even late-night dessert when I’m trying to avoid ice cream. Works every time.

Add toppings right before eating: Don’t add berries or granola the night before. They get soggy. Add them fresh in the morning for the best texture.

Warm it up: Okay, this sounds weird, but sometimes I microwave mine for like 20 seconds in the winter. Warm chia pudding hits different on a cold morning. Just don’t judge me.

Why I Keep Coming Back to This Recipe

Because it’s easy. That’s honestly the main reason. I’m not a morning person (huge understatement), and I need my breakfast routine to be as brainless as possible. This requires almost no thought, minimal cleanup (just rinse the jar), and actually tastes good.

Also, it’s one of those rare recipes where the healthy version is actually easier than the unhealthy version. Like, making this is less work than going through a drive-through. Less work than toasting a bagel even, if we’re being real.

My mom keeps asking for the recipe and I keep telling her it’s literally just three ingredients mixed together. She doesn’t believe me. She thinks I’m hiding some secret step or special ingredient. Nope! This is it. This is the whole thing.

Anyway, if you’ve been avoiding chia pudding because it looks weird (like I did), just try it once. Make it tonight, eat it tomorrow morning, and see what you think. Worst case scenario, you wasted 2 minutes and a few tablespoons of chia seeds. Best case? You find your new go-to breakfast that requires basically zero effort.

Let me know how yours turns out! Seriously, drop a comment because I’m always looking for new flavor ideas. And if you figure out how to make this taste like cookies and cream, please share because that’s my current mission.

Happy pudding-making! (Is that a thing? It is now.)