High Protein Chia Pudding: An Easy Make-Ahead Recipe

Chia pudding is one of those breakfasts that people either love or forget to plan entirely. Made well, it's creamy, satisfying, and does most of the work while you sleep. The one thing it often lacks, however, is protein, which is the part that keeps you full through a busy morning.

That's about to change. By using a scoop of our Vanilla Enlighten Me Shake as the base, you can turn a simple chia pudding into a higher protein breakfast without much extra effort. It's a nice option on the days where you'd rather eat something than drink it.

Why Chia Seeds Are Worth It

Chia seeds are small, but they certainly earn their place. They're a good source of fibre and plant protein, and they hold several times their weight in fluid. That's what gives chia pudding its thick, spoonable texture once the seeds have had time to soak.

For a lot of people, a fibre-rich breakfast simply feels more sustaining. Instead of being hungry again an hour or two later, you've got something that sits with you into the morning. Add protein to that, and it becomes a more balanced start to the day rather than carbohydrates on their own.

What You'll Need

This makes one serve. Everything goes into a single jar or bowl.

• 1 scoop Vanilla Enlighten Me Shake
• 2 tbsp chia seeds
• 1/3 cup milk of your choice
• 1/3 cup water
• 2 tbsp goji berries
• 2 tbsp Chobani Light Greek yoghurt, or any protein-rich yoghurt
• Optional: 1/8 tsp stevia or monk fruit powder, or 1 tsp honey or maple syrup

How To Make It

• In a bowl or jar, combine the chia seeds, goji berries, milk, water and Vanilla Enlighten Me Shake. Mix thoroughly so the shake dissolves and the seeds are evenly spread.
• Add your sweetener if you're using one, and stir well again.
• Cover and refrigerate for at least 3 hours, or overnight.
• Before serving, top with the Greek yoghurt and give it a final stir.

That's it. A little effort the night before, and breakfast is already prepped for the morning.

How Much Protein Is In It

With the Vanilla Enlighten Me Shake as the base, plus the yoghurt, this chia pudding comes in at around 27.5g of protein per serve. That's a meaningful amount for a breakfast, and it's part of what makes it more filling than your standard chia pudding made with milk alone. Protein also matters for helping support muscle as part of everyday weight management, which is why we like building it into everyday meals where we can.

A Note On Keeping It Gut-Friendly

The Vanilla Enlighten Me Shake is certified FODMAP Friendly, and we've built this recipe using lower FODMAP ingredient choices around it. It's worth being clear about one thing, though. The shake carries the certification, not the finished recipe. So this isn't a certified low FODMAP dish, and how well it suits you will always come down to your own tolerance.

If you're following a low FODMAP approach, a couple of small adjustments will help here. Choose a lactose-free or other suitable low FODMAP milk. Keep an eye on your serving sizes and check individual ingredients with the Monash University FODMAP app if you're unsure. From there, you can adjust the recipe to what feels comfortable for you.

Make-Ahead And Ways To Change It Up

Chia pudding keeps well, so it's an easy one to prepare a couple of jars at once for those busy days ahead. The base stays the same, and the toppings are where you can keep it interesting.

• Berries - a handful of fresh or frozen berries stirred through or spooned on top
• Crunch - a sprinkle of nuts or seeds for a bit of texture
• Coconut - a little desiccated coconut or a splash of coconut yoghurt
• Cacao - a teaspoon of cacao stirred in if you'd like a bit of a chocolatey hit

The Enlighten Me shakes were created by our founder, Dr Angela Kwong, a Sydney based GP who designed the shakes for her patients who found many everyday options too sweet or too difficult to tolerate. Using it in a recipe like this is simply another way to enjoy it when you feel like a change from drinking it.

A Few Questions We're Often Asked

Is chia pudding high in protein? On its own, chia pudding is usually moderate in protein. Most of the protein in this version comes from the addition of the Vanilla Enlighten Me Shake, and the yoghurt, which together bring it to around 27.5g per serve.

How do I make chia pudding higher in protein? The simplest way is to build it on a protein base rather than milk alone. Using a scoop of the shake and adding a protein-rich yoghurt leaves the protein well above a standard chia pudding without changing the method.

Is chia pudding good for weight management? It can be a helpful option. A breakfast that's higher in protein and fibre tends to feel more filling, which some people find makes the morning easier to manage. It's one piece of the picture rather than a solution on its own.

How long does chia pudding last in the fridge? Made fresh and kept covered, chia pudding generally keeps for a few days in the fridge, which is what makes it so handy to prepare ahead. Give it a stir before eating.

Why is my chia pudding not thickening? This usually comes down to the ratio or time. Make sure you're using enough chia seeds for the liquid. Stir well so they don't clump and give it at least 3 hours or overnight to set properly.

A Closing Thought

Breakfast doesn't always need to be complicated to be worth it. A few minutes the night before, and you've got something ready to go that's genuinely nourishing and easy to enjoy. On the mornings where you'd rather eat than drink, this is a simple way to still get your protein in.

This blog provides general information only. For information that is tailored to your own circumstances, please speak to your own treating practitioner.