Chia Pudding 4 Ways (170–220 Calories, 10–15g Protein Each)

Okay, so I’ve made chia pudding probably a hundred times at this point, and I still occasionally mess up the ratios and end up with either soup or cement. It’s honestly a journey.

But here’s the thing—when you get it right, chia pudding is basically the perfect breakfast. It’s one of those magical recipes where you do all the work at night (which, let’s be real, takes like 3 minutes), stick it in the fridge, and wake up to something that actually tastes good and keeps you full until lunch. I’m not a morning person, so anything I can prep the night before is automatically winning in my book.

I’ve been obsessed with these four chia pudding variations lately because they’re all high in protein (thanks to Greek yogurt and protein powder), relatively low in calories, and they actually taste like dessert for breakfast. Which feels illegal but isn’t. The vanilla chia pudding base is so versatile—you can basically throw whatever toppings you want on it and call it a meal.

Let me walk you through my current rotation. These are the ones I actually make on repeat, not just the pretty ones I saw on Pinterest and forgot about.

1. Classic Vanilla Chia Pudding with Greek Yogurt (Because Sometimes Simple is Best)

I started with this one because I saw someone on Instagram making chia pudding and it looked ridiculously easy. Spoiler: it is, but also I somehow made it weird the first time by using way too many chia seeds. Ended up with something that had the texture of… I don’t even know. Fish eggs? Not great.

Why It’s Amazing: This is my go-to base recipe. It’s creamy from the yogurt, slightly sweet but not too much, and the vanilla flavor makes it feel like you’re eating something indulgent. Plus, Greek yogurt bumps up the protein significantly, which is clutch if you’re trying to stay full. I’ve made this on Sunday nights and eaten it every morning until Wednesday without getting sick of it.

Ingredients (Real Talk Edition):

• 3 tablespoons chia seeds (I use a regular tablespoon, not a fancy measured one)
• 1/2 cup unsweetened almond milk (or whatever milk you have—I’ve used regular milk, oat milk, coconut milk, all work fine)
• 1/2 cup plain Greek yogurt (full-fat if you want it extra creamy, low-fat if you’re trying to save calories)
• 1 tablespoon maple syrup (or honey, or agave, whatever sweetener you vibe with)
• 1/2 teaspoon vanilla extract (the real stuff, not imitation—I can taste the difference and it bugs me)
• Pinch of salt (sounds weird but trust me, it makes everything taste better)

Instructions (The Actual Way I Make It):

1. Grab a jar or bowl. I use mason jars because they’re cute and I can just screw a lid on.
2. Dump in the chia seeds, almond milk, Greek yogurt, maple syrup, vanilla, and salt.
3. Stir it aggressively for like 30 seconds. You want everything mixed up real good, no clumps of yogurt hiding at the bottom.
4. Let it sit for 5 minutes, then stir again. This prevents all the chia seeds from sinking to the bottom and forming a weird brick layer. Learned this the hard way.
5. Cover and stick it in the fridge overnight. Or for at least 4 hours if you’re impatient.
6. In the morning, give it a stir and add whatever toppings you want. I usually do fresh berries, a drizzle of almond butter, and maybe some granola if I’m feeling fancy.

Tips & Chaos Notes:

• If it’s too thick in the morning (happens to me all the time), just stir in a splash of milk to loosen it up.
• Don’t skip the second stir after 5 minutes. Seriously. I forgot once and ended up with chia seed sludge at the bottom and basically flavored milk on top.
• The longer it sits, the thicker it gets. I’ve left this in the fridge for 3 days and it was fine, just needed extra milk stirred in.

2. Chocolate Peanut Butter Chia Pudding (For When You Need Dessert at Breakfast)

This one happened because I was craving peanut butter cups but trying to be, you know, somewhat responsible. It’s basically a Reese’s in pudding form and I’m not even exaggerating. My roommate tried it and immediately asked for the recipe, which never happens because she’s super picky.

Why It’s Amazing: Chocolate for breakfast that’s actually nutritious? Sign me up. The protein powder in this makes it extra filling, and the peanut butter adds healthy fats so you’re not starving an hour later. Also, it legitimately tastes like dessert, which makes mornings way more bearable.

Ingredients (Shopping List Reality):

• 3 tablespoons chia seeds
• 1/2 cup unsweetened almond milk (or regular milk, doesn’t matter much here)
• 1/2 cup plain Greek yogurt
• 1 scoop chocolate protein powder (I use a whey-based one, but plant-based works too)
• 1 tablespoon cocoa powder (unsweetened—the baking kind)
• 1 tablespoon maple syrup (chocolate needs a bit more sweetness)
• 1 tablespoon peanut butter (creamy, because chunks in chia pudding is a weird texture combo)
• Pinch of salt

For topping (optional but recommended):

• Extra peanut butter
• Banana slices
• Dark chocolate chips (if you’re not worried about calories)

Instructions (How It Actually Goes):

1. Mix the protein powder and cocoa powder with the almond milk first. I learned to do this because if you don’t, you get weird protein powder clumps that never dissolve properly.
2. Add the chia seeds, Greek yogurt, maple syrup, peanut butter, and salt to the bowl.
3. Whisk everything together until it looks smooth. The peanut butter can be stubborn, so really get in there.
4. Let it sit for 5 minutes while you scroll your phone or whatever.
5. Stir again to redistribute the chia seeds (yes, this step again, because it matters).
6. Cover and refrigerate overnight.
7. In the morning, top with more peanut butter, banana slices, and whatever else sounds good.

Tips & Chaos Notes:

• This one gets REALLY thick overnight. I almost always add extra almond milk in the morning to make it more spoonable.
• If you’re not into peanut butter, almond butter works great too. So does cashew butter.
• I’ve made this with vanilla protein powder + cocoa powder instead of chocolate protein powder and honestly couldn’t tell the difference.
• Pro tip: warm up the peanut butter for 10 seconds in the microwave before adding it. Mixes in way easier.

3. Vanilla Coconut Chia Pudding with Mango (Tropical Vibes Only)

I made this during a random cold week in February when I was desperately missing summer, and honestly? It helped. The coconut milk makes it so creamy and rich, and the mango on top brings the whole tropical situation together. It’s like a mini vacation in a jar, which sounds cheesy but it’s true.

Why It’s Amazing: Coconut milk chia pudding is ridiculously good if you’ve never tried it. It’s dairy-free naturally, so if you’re into that, this is your recipe. The flavor is more subtle and coconutty (obviously), and it pairs perfectly with fruit. Also, mango and coconut is just a winning combination that never fails.

Ingredients (The Real Shopping List):

• 3 tablespoons chia seeds
• 3/4 cup coconut milk (the canned kind, full-fat—don’t use coconut milk from a carton, it’s too watery)
• 1/4 cup plain Greek yogurt (this adds protein; skip if you want it fully dairy-free)
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon coconut extract (optional but takes it to the next level)
• Pinch of salt

For topping:

• Fresh mango chunks (frozen works too if you thaw it first)
• Shredded coconut (toasted if you’re feeling ambitious)
• Maybe some lime zest if you’re fancy

Instructions (Real Kitchen Version):

1. Shake the can of coconut milk before opening it. Sometimes the cream separates from the liquid and you need it all mixed together.
2. In your jar or bowl, combine chia seeds, coconut milk, Greek yogurt, maple syrup, vanilla extract, coconut extract, and salt.
3. Stir well. Like really well. Coconut milk can be thick so you want everything incorporated.
4. Wait 5 minutes. During this time I usually cut up the mango for topping because I’m impatient and don’t want to do it in the morning.
5. Stir again (I know, I know, but it works).
6. Cover and refrigerate overnight or for at least 4-5 hours.
7. Top with mango chunks and shredded coconut in the morning.

Tips & Chaos Notes:

• If you can’t find canned coconut milk, I guess you could try coconut cream? Haven’t tested it but theoretically should work.
• This one is on the richer/higher calorie side because of the coconut milk, so heads up if you’re tracking.
• Sometimes I add a scoop of vanilla protein powder to this to bump up the protein. Just reduce the coconut milk slightly if you do.
• Mango can be expensive or hard to find depending on the season. Pineapple, berries, or even peaches work as alternatives.
• The toasted coconut on top is a game-changer if you have 2 minutes to toast it in a pan. Adds a nutty crunch that’s chef’s kiss.

4. Chai Spice Vanilla Chia Pudding (For Cozy Fall Mornings)

This is my fall/winter favorite, hands down. I’m obsessed with chai lattes, and this basically tastes like a drinkable chai latte but in pudding form. It’s warm and spicy and comforting, even though you’re eating it cold. Makes sense? Maybe not, but it works.

Why It’s Amazing: The spices in this make it feel special without any extra effort. It’s like regular vanilla chia pudding but with personality. Plus, the warming spices are supposed to be good for digestion or metabolism or something—I read that somewhere and choose to believe it’s true.

Ingredients (Realistic Shopping):

• 3 tablespoons chia seeds
• 1/2 cup unsweetened almond milk (or chai tea if you want to go crazy—I’ve done this and it’s amazing)
• 1/2 cup plain Greek yogurt
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ginger (ground, not fresh)
• 1/4 teaspoon cardamom (this is the secret ingredient that makes it taste like actual chai)
• Pinch of nutmeg
• Tiny pinch of cloves (go light on this, it’s strong)
• Pinch of black pepper (sounds weird but it’s traditional in chai and adds a little kick)
• Pinch of salt

For topping:

• Extra cinnamon on top
• Chopped nuts (pecans or walnuts are good)
• A drizzle of honey

Instructions (The Way I Actually Do It):

1. Mix all the spices together in your jar first—cinnamon, ginger, cardamom, nutmeg, cloves, pepper, and salt. This way you don’t get a clump of cardamom in one bite.
2. Add the chia seeds, almond milk, Greek yogurt, maple syrup, and vanilla.
3. Stir everything together really well. The spices can clump if you’re not thorough.
4. Let it hang out for 5 minutes while you clean up or start the coffee maker.
5. Stir again to prevent chia seed settlement (this is my least favorite step but it’s necessary).
6. Cover and refrigerate overnight.
7. In the morning, give it a stir, top with extra cinnamon and whatever else, and enjoy.

Tips & Chaos Notes:

• If you can’t find cardamom, you can skip it, but honestly it won’t taste as “chai-like.” It’s worth hunting down at the grocery store.
• I’ve made this with actual brewed chai tea instead of almond milk and it’s INCREDIBLE. Just let the tea cool completely first or you’ll cook the chia seeds (yes, I did this once, don’t be like me).
• You can adjust the spice levels to your preference. I like mine pretty spiced, but my boyfriend thinks it’s too much and uses half the spices.
• This is really good slightly warmed up in the microwave for like 20 seconds. Sounds weird for pudding but try it on a cold morning.
• Add a scoop of vanilla protein powder if you want more protein. The spices hide the protein powder taste pretty well.

Wrapping It Up (Because We’re at the End Now)

So there you have it—my four current chia pudding obsessions. They’re all pretty easy once you get the hang of the chia-to-liquid ratio (which, let’s be honest, takes a few tries to figure out). I rotate through these every week and haven’t gotten bored yet, which is saying something because I get bored with food really easily.

The best part about chia pudding is that you can make it on Sunday night and have breakfast sorted for like half the week. And if you’re trying to eat more protein or just want something that keeps you full, these actually work. I’m not starving by 10am like I am when I eat cereal or a muffin or whatever.

Not gonna lie, they’re also kind of impressive when you have people over for brunch. Everyone always asks what they are and seems shocked when you say “chia seeds.” Like yes, those weird things from the chia pet commercials are actually delicious when you know what to do with them.

Let me know which one you try first! I’m genuinely curious if other people are as obsessed with the chocolate peanut butter one as I am, or if I’m just weird.

Happy cooking ☕✨ (and may your chia pudding always be the right consistency on the first try)