Greek Yogurt Chia Pudding (240 Calories, 20g Protein)

Okay, so I’m gonna be honest with you. I discovered Greek yogurt chia pudding completely by accident about six months ago when I was trying to meal prep breakfasts and basically ran out of ideas. Like, I was standing in my kitchen at 10 PM on a Sunday night (classic me), staring at a container of Greek yogurt that was about to expire, and I remembered I had chia seeds somewhere in the back of my pantry.

Now, here’s the thing—I’d tried regular chia pudding before, you know, the one with coconut milk or almond milk? And honestly? Kinda weird texture. My sister calls it “frog eggs” which… thanks for that mental image, Sarah. But something told me that mixing chia seeds with Greek yogurt might actually work because the yogurt would give it more body and way more protein.

Best kitchen experiment ever.

Why Greek Yogurt Chia Pudding Actually Changed My Mornings

Look, I’m not a morning person. Never have been, probably never will be. But this single serve Greek yogurt chia pudding situation has made my life so much easier because I can literally make it the night before, grab it from the fridge, and I’m out the door. Plus—and this is huge—it keeps me full until lunch. No more sad granola bar at 10:30 AM while pretending to work.

The protein content is insane. Like, 20 grams of protein in one serving? That’s more than most protein shakes, and this actually tastes good. My gym buddy Marcus keeps asking me for the recipe, and I keep forgetting to text it to him. (Marcus, if you’re reading this somehow, here it is finally.)

The Day Everything Clicked

I remember the first time I made this properly. It was a Wednesday morning—I know because that’s trash day and I could hear the truck outside—and I had mixed everything up the night before in this little mason jar. Opened the fridge expecting… I don’t know, something weird? But it was perfect. Thick, creamy, not too sweet. My 8-year-old daughter peeked over my shoulder and asked what I was eating, which is always dangerous because she’s the pickiest eater on planet Earth.

She tried it. She liked it. Miracles do happen.

Greek Yogurt Chia Pudding Recipe (The One That Actually Works)

So here’s what you need. And I mean actually need—I’ve tried cutting corners, and it just doesn’t work the same way.

Ingredients:

• 1 cup plain Greek yogurt (I use Fage 2%, but honestly any thick Greek yogurt works—just don’t get the watery stuff)
• 3 tablespoons chia seeds (I buy mine in bulk because I’m fancy like that)
• 1-2 tablespoons honey or maple syrup (depends how sweet you like things)
• 1/4 cup milk of choice (I use regular milk, but almond milk works if you’re into that)
• 1/2 teaspoon vanilla extract (or more, I won’t judge)
• Pinch of salt (trust me on this)

For toppings (and this is where it gets fun):

• Fresh berries (blueberries are my go-to)
• Sliced banana
• A drizzle of peanut butter (game changer)
• Dark chocolate chips (because why not)
• Granola if you want some crunch

Now, about substitutions because I know someone’s gonna ask. If you want low carb chia pudding with Greek yogurt, skip the honey and use a sugar-free sweetener instead. For the chocolate version? Add a tablespoon of cocoa powder. Mango chia pudding Greek yogurt style? Mix in some mango puree. See? Flexible.

How To Make It (Without Messing It Up)

Step 1: Grab a bowl or a jar with a lid. I prefer jars because then I can just… store it in that same jar. Less dishes. Revolutionary concept.

Step 2: Dump the Greek yogurt in there. Sometimes I get lazy and don’t even measure—just eyeball it. We’re going for approximately one cup here, not launching a rocket.

Step 3: Add your chia seeds. Here’s where people mess up—they dump all the chia seeds at once and then wonder why everything’s clumpy. Don’t do that. Add them slowly while stirring. Or do what I do and just accept some clumps will happen and break them up later.

Step 4: Pour in the milk. This is what makes it less thick and more pudding-like. Without the milk, it’s basically just yogurt with seeds in it. Which… I mean, works in a pinch, but not quite the same vibe.

Step 5: Add your sweetener and vanilla. Mix everything together really well. Like, really well. I usually spend a good minute stirring because chia seeds are sneaky and will hide at the bottom if you don’t watch them.

Step 6: Cover and refrigerate for at least 4 hours, but overnight is better. This is an overnight chia pudding with yogurt situation, people. The chia seeds need time to absorb the liquid and do their thing.

Step 7: Next morning (or whenever you’re ready to eat), give it a good stir. Add your toppings. Enjoy your 240 calories of deliciousness with 20g protein.

Things I Learned The Hard Way

Okay, so first attempt at this? I used too many chia seeds. Way too many. It turned into basically a solid block. Could’ve used it as a paperweight. My husband walked by, looked at my bowl, and just said “What happened?” Nothing good, that’s what happened.

Second attempt, I didn’t add enough liquid and it was too thick. Like, trying-to-eat-cement thick.

Third time was the charm, and I’ve been making it the same way ever since.

Also—and I wish someone had told me this—different brands of Greek yogurt have different thicknesses. I once bought a store brand that was super watery, and my chia pudding never set properly. Stick with the thick Greek yogurt brands. Your pudding will thank you.

The Yogurt With Chia Seeds Benefits (Why I’m Obsessed)

Can we talk about why this is actually good for you? Because I’m not just making this because it tastes good (though it does).

First off, the protein. Greek yogurt is already protein-packed, and then you add chia seeds which have protein AND fiber. I read somewhere that yogurt with chia seeds benefits for female health include better digestion and sustained energy. Don’t quote me on that—I’m not a nutritionist—but it makes sense.

The chia seeds with yogurt for weight loss thing is real too. Not in a magical way, but because this keeps you full for hours. I’m not snacking before lunch anymore, which was a problem before. Those greek yogurt chia pudding calories (240 per serving) are totally worth it when you consider it’s replacing a 400-calorie muffin or whatever I used to grab.

Plus, the omega-3s in chia seeds are supposed to be good for your brain or heart or something. Look, I’m not a doctor, but I figure it can’t hurt.

My Favorite Variations (Because I Get Bored Easily)

Blueberry Chia Pudding with Greek Yogurt: My absolute favorite. I mash some blueberries and swirl them in before refrigerating. Turns everything purple and tastes amazing.

Chocolate Greek Yogurt Chia Pudding: Add a tablespoon of cocoa powder and maybe a few extra chocolate chips. This is basically dessert for breakfast and I’m here for it.

Peanut Butter Greek Yogurt Chia Pudding: Mix in a tablespoon of peanut butter before refrigerating. Sometimes I add sliced banana on top in the morning. Elvis would be proud.

Chia Pudding with Yogurt No Milk Version: If you want it extra thick, skip the milk entirely. Makes it more like a parfait consistency.

Random Tips Nobody Asked For But I’m Sharing Anyway

• Make multiple jars at once. Like, if you’re already making one, why not make three? Future you will be grateful.
• If you forget to make it overnight, you can quick-soak chia seeds in warm milk for 20 minutes before mixing with yogurt. Not quite the same, but works in an emergency.
• Those little 5-ounce Greek yogurt containers? Perfect single-serve size. Just mix everything right in the container.
• If it’s too thick in the morning, add a splash of milk and stir.
• Room temperature ingredients mix better than cold ones, but I’m usually too impatient and just use everything straight from the fridge.

The Greek Yogurt Chia Pudding for Weight Loss Angle

People keep asking me if this actually helps with weight loss, and here’s my take: it’s not a magic solution, but it definitely helps me make better choices throughout the day. When I start my morning with 20 grams of protein and all that fiber, I’m not hangry by 10 AM and making questionable decisions at the vending machine.

Plus, the greek yogurt chia pudding calories are way lower than most breakfast options. My usual breakfast before this was probably closer to 500 calories, and I was hungry again in two hours. This is 240 calories and keeps me going.

Is it the only reason I’ve lost weight? No. But has it helped? Absolutely.

What My Family Actually Thinks

My husband was skeptical at first. He’s a bacon-and-eggs guy. But then he tried the chocolate version and now he steals mine if I’m not watching.

My daughter, as I mentioned, loves it with strawberries and a drizzle of honey. She calls it “pudding breakfast” which honestly is adorable.

Even my neighbor tried it when she came over for coffee last week, and she texted me that night asking for the exact measurements. Success.

The Bottom Line

Look, I’m not saying Greek yogurt chia pudding will change your life. But it might change your mornings, which is kind of the same thing? It’s easy, it’s healthy (ish—I mean, I add chocolate sometimes), and it actually keeps you full.

If you’re looking for chia pudding recipes healthy Greek yogurt style that don’t taste like cardboard, this is it. Make a batch tonight. Eat it tomorrow. Let me know what you think. Seriously, comment below or whatever because I’m genuinely curious if anyone else is as obsessed with this as I am.

Now if you’ll excuse me, I need to go make tomorrow’s breakfast before I forget and end up eating cereal out of the box like a college student.

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