Vanilla Greek Yogurt Chia Pudding (250 Calories, 25g Protein)

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Okay, so I’ve been obsessed with this vanilla greek yogurt chia pudding for like three months now. And I’m gonna be honest… I messed it up the first time because I thought I could just eyeball the chia seeds. Spoiler alert: you can’t.

Look, I’m not a meal prep person. Never have been. But this recipe? This one actually got me to prep breakfast for the week. That’s saying something.

Vanilla Greek Yogurt Chia Pudding (250 Calories, 25g Protein)

How I Accidentally Discovered This Recipe

So this whole thing started because I was trying to lose weight (again) and kept seeing those overnight oats everywhere. Problem was, I hate overnight oats. There, I said it. They’re mushy and weird and I don’t care what anyone says about them.

One morning—this was back in January when everyone was on their “new year, new me” kick—I was staring at my fridge trying to figure out what to eat that wouldn’t make me want to grab a donut by 10 AM. Had some Greek yogurt that was about to expire, and a jar of chia seeds I bought during my last “I’m gonna be healthy” phase six months earlier.

I think… no, I know I got the idea from some Instagram post, but honestly can’t remember which one. Mixed them together with vanilla extract because that’s my go-to for making anything taste better. The first batch was way too thick. Like, cement thick. Had to add water to even get it down.

But then I figured it out.

Why This Vanilla Chia Seed Pudding With Greek Yogurt Actually Works

Here’s the thing about chia pudding with yogurt no milk—it’s already creamy without adding extra liquid. Most recipes use almond milk or whatever, but the Greek yogurt does all the work. Plus, you get that protein boost. We’re talking 25 grams of protein here, people.

My neighbor Sarah (who’s a gym instructor and way more fit than me) tried this and was like, “Wait, this is only 250 calories?” She’s been making it ever since. Even asks me to buy chia seeds for her when I go to Costco because apparently I “get the good ones.” I just buy whatever’s on sale, but okay.

The yogurt with chia seeds benefits are pretty legit too. Keeps you full for hours, helps with digestion (if you know what I mean), and doesn’t spike your blood sugar like regular pudding. For women especially—and I learned this from my doctor during my last checkup—the combination of protein and omega-3s from chia seeds is really good for hormones and stuff. Don’t quote me on the science, but it works.

What You’ll Need (Shopping Tips Included)

Main Ingredients:

Vanilla Greek Yogurt Chia Pudding (250 Calories, 25g Protein)

  • 1 cup plain Greek yogurt (I use Fage 0% because it’s crazy high in protein, but any brand works)
  • 3 tablespoons chia seeds (don’t use the ground ones, learned that mistake the hard way)
  • 1-2 tablespoons honey or maple syrup (depends how sweet you want it)
  • 1 teaspoon vanilla extract (the real stuff, not imitation—you’ll taste the difference)
  • 1/4 cup water or unsweetened almond milk (for consistency)
  • Pinch of salt (trust me on this one)

Optional Toppings:

  • Fresh berries (blueberries are my favorite, raspberries if I’m feeling fancy)
  • Sliced almonds or granola
  • A drizzle of almond butter
  • Cinnamon

Quick shopping tip: Don’t buy the pre-flavored Greek yogurt for this. Those vanilla yogurts have SO much sugar. Like, we’re talking 20+ grams. You want plain yogurt so you can control the sweetness yourself.

Also, chia seeds are weirdly expensive at regular grocery stores. Hit up Costco, Trader Joe’s, or buy them online. I got a massive bag for like $8 that lasted me four months.

How to Make This (Step-by-Step, With My Mistakes Included)

Step 1: Mix the base

Grab a mason jar or any container with a lid. Add your Greek yogurt, chia seeds, honey, vanilla extract, and that pinch of salt. The salt thing sounds weird but it makes the vanilla flavor pop. Mom always said salt enhances sweetness, and she was right about that.

Add your water or almond milk. This is where I messed up initially—I didn’t add any liquid and it was basically just thick yogurt with crunchy seeds. Gross.

Vanilla Greek Yogurt Chia Pudding (250 Calories, 25g Protein)

Step 2: Stir like your life depends on it

Mix everything together really well. And I mean REALLY well. The chia seeds will clump if you don’t. Use a spoon, not a whisk (learned this after spending 10 minutes trying to clean chia seeds out of my whisk wires).

Make sure every chia seed is coated with the yogurt mixture. They need moisture to expand and do their gel thing.

Step 3: Let it sit (the hard part)

Here’s where patience comes in. You gotta let this sit for at least 2 hours, but overnight is way better. The chia seeds need time to absorb the liquid and create that pudding texture.

I usually make mine at night—takes literally 5 minutes—and throw it in the fridge. Next morning, boom. Breakfast is ready.

Set a timer if you’re trying to make instant chia seed pudding with yogurt during the day. After about 30 minutes, give it another stir to break up any clumps. Then let it sit for the remaining time.

Step 4: Check the consistency

Next morning (or after 2+ hours), check your pudding. It should be thick and creamy, not soupy. If it’s too thick, add a splash more water or milk and stir. Too thin? Add a few more chia seeds and wait another 30 minutes.

My 8-year-old refuses to eat anything green, but somehow loves this when I add blueberries. Kids are weird.

Step 5: Add your toppings

This is the fun part. I usually go with whatever berries are on sale. Greek yogurt with chia seeds and berries is honestly such a good combo. The tartness of the yogurt, sweetness from honey, and fresh berries? Chef’s kiss.

Some mornings I add granola for crunch. Other days I’m lazy and eat it plain. Both are good.

Remember It Later

Planning to try this recipe soon? Pin it for a quick find later!

Tips I’ve Learned From Making This 100+ Times

About the yogurt: Full-fat, low-fat, non-fat—they all work. I use 0% fat because I’m trying to keep calories lower, but full-fat Greek yogurt makes it creamier and more dessert-like. Do what works for you.

Chia seed ratio matters: Three tablespoons is the sweet spot for 1 cup of yogurt. Less than that and it’s too runny. More than that and you’re basically eating yogurt-flavored chia seeds. Not good.

Sweetness level: Start with 1 tablespoon of honey and taste before adding more. You can always add sweetness, but you can’t take it away. Unless you add more yogurt, which throws off your portions. It’s a whole thing.

Make it chocolate: Sometimes I add a tablespoon of cocoa powder and it tastes like chocolate pudding. My husband thinks I’m buying dessert from the store. Nope, just chocolate vanilla greek yogurt chia pudding overnight.

Meal prep hack: Make four jars on Sunday. They last in the fridge for up to 5 days. I tried keeping them longer once and they were still fine on day 6, but the texture gets a little weird after that.

For weight loss: This recipe is actually great for chia seeds with yogurt for weight loss because it keeps you full. I used to get hungry by 10 AM with regular breakfast, but this holds me until lunch. Sometimes I don’t even need a snack.

Don’t skip the vanilla: I ran out once and tried making it plain. It was… boring. The vanilla extract is essential. Don’t use vanilla protein powder instead, it makes it chalky (yes, I tried that too).

Vanilla Greek Yogurt Chia Pudding (250 Calories, 25g Protein)

Variations I’ve Tried (Some Worked, Some Didn’t)

The Oatmeal Hybrid: Added 2 tablespoons of rolled oats to make chia seed pudding with yogurt and oats. Actually pretty good! More filling, but also more carbs. Sometimes I do this on gym days.

Pumpkin Spice Version: During fall (because I’m basic like that), I add a tablespoon of pumpkin puree and pumpkin pie spice. It’s AMAZING. Tastes like fall in a jar.

Protein Powder Disaster: Tried adding chocolate protein powder to boost protein even more. It got all clumpy and weird. Would not recommend. The Greek yogurt already has enough protein anyway.

Peanut Butter Swirl: Swirl in a tablespoon of natural peanut butter before refrigerating. Game changer. Tastes like a peanut butter cup. But adds about 100 calories, so I save this for weekends.

The Failure: Tried using strawberry Greek yogurt instead of plain to save time. Way too sweet. And the artificial strawberry flavor was weird with the vanilla. Just don’t.

Common Questions (That I Had Too)

Can you taste the chia seeds? Kind of? They’re there, but the texture is more noticeable than the taste. They don’t really taste like anything, honestly. My daughter describes them as “little poppy things” which is accurate.

Do I HAVE to use Greek yogurt? Regular yogurt works, but you’ll get less protein and more liquid, so you might need more chia seeds. Greek yogurt is thicker and has way more protein, which is the whole point.

How long does it really need to sit? Minimum 2 hours. Overnight is better. I’ve gotten impatient and tried eating it after an hour—the seeds were still crunchy and it was just not good.

Can I use flavored yogurt? You can, but it’ll be VERY sweet. If you do, skip the honey completely.

What if I don’t have vanilla extract? Vanilla protein powder can work in a pinch, but it might get chalky. Or just skip it and add extra berries for flavor. Won’t be vanilla greek yogurt chia pudding recipe anymore, but it’ll still taste fine.

Why I Actually Stick With This Recipe

Look, I’ve tried a LOT of healthy breakfast ideas over the years. Most of them lasted about a week before I gave up and went back to whatever was easiest.

But this one stuck.

Maybe it’s because it’s actually easy. Like, ridiculously easy. Mix stuff in a jar, wait, eat. That’s it.

Or maybe it’s because it actually keeps me full and doesn’t make me crash by mid-morning. The protein from the Greek yogurt + the fiber from chia seeds is a solid combo.

Or maybe—and this is probably it—it’s because it feels like I’m eating dessert for breakfast. Adding berries and a tiny drizzle of honey on top makes it feel indulgent even though it’s actually healthy.

Whatever the reason, this vanilla greek yogurt chia pudding healthy recipe is now part of my actual routine. And for someone who hates routines, that’s saying something.

Vanilla Greek Yogurt Chia Pudding

Easy high-protein vanilla Greek yogurt chia pudding with 250 calories and 25g protein. Perfect make-ahead breakfast that's creamy, filling, and takes only 5 minutes to prep. No milk needed - just yogurt and chia seeds!

Prep
5M
Cook
0M
Total
2H5M
Yield
1 serving
Calories
250 calories

Ingredients

  • 1 cup plain Greek yogurt (0% or 2% fat)
  • 3 tablespoons chia seeds
  • 1-2 tablespoons honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 cup water or unsweetened almond milk
  • Pinch of salt
  • Fresh berries for topping (optional)
  • Sliced almonds or granola for topping (optional)
  • Almond butter drizzle (optional)
  • Ground cinnamon (optional)

Instructions

  1. Step 1
    In a mason jar or container with a lid, add Greek yogurt, chia seeds, honey, vanilla extract, pinch of salt, and water or almond milk.
  2. Step 2
    Stir all ingredients together very well using a spoon until chia seeds are evenly distributed and coated with the yogurt mixture. Make sure there are no clumps.
  3. Step 3
    Cover the container and refrigerate for at least 2 hours, or preferably overnight. The chia seeds will absorb liquid and create a thick, pudding-like consistency.
  4. Step 4
    If making during the day, stir the mixture again after 30 minutes to prevent clumping, then continue refrigerating.
  5. Step 5
    After refrigeration time, check the pudding consistency. If too thick, add a splash of water or milk and stir. If too thin, add more chia seeds and wait 30 minutes.
  6. Step 6
    Top with fresh berries, granola, sliced almonds, almond butter drizzle, or cinnamon as desired. Serve chilled and enjoy.

Final Thoughts

This isn’t fancy. It’s not Instagram-perfect unless you spend time arranging berries on top (which I never do unless I’m sending a photo to my sister to prove I’m “eating healthy”).

But it’s good. Really good. And it works.

If you’re looking for a high-protein breakfast that doesn’t require cooking, takes 5 minutes to prep, and actually tastes like something you’d want to eat? This is it.

Try making a batch tonight. Tomorrow morning you’ll thank me when you’re not scrambling to figure out breakfast while running late for work.

Let me know how yours turns out! Seriously, I’m always curious if people add weird toppings I haven’t thought of yet. My friend adds coconut flakes and now I’m obsessed with that too.

Happy eating! (And may your chia seeds never clump)

Remember It Later

Planning to try this recipe soon? Pin it for a quick find later!

Remember It Later

Planning to try this recipe soon? Pin it for a quick find later!

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