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This protein chia pudding is a creamy, naturally sweet make-ahead breakfast that packs 12 grams of protein AND 12 grams of fiber per serving, all from wholesome ingredients without any protein powder!
Recipe At a Glance
- Packed with nutrition: Red lentils, chia seeds, and Greek yogurt provide protein, fiber, and important nutrients like iron and calcium.
- No protein powder needed: This recipe gets its protein from everyday whole-food ingredients.
- Smooth and creamy: Blending the lentils creates a creamy base, while chia seeds help thicken the pudding.
- Naturally sweetened: An overripe banana adds plenty of sweetness without needing added sugar.
- Perfect for meal prep: Make a batch ahead of time for quick breakfasts and snacks throughout the week.
- Easy to adapt – Use dairy or unsweetened plant milk, whole or ground chia depending on your family’s texture preference, and any toppings you like.
And if you love chia pudding as much as my family does, try this coconut chia pudding, pumpkin chia pudding, and overnight chia oats!
These are all great make ahead breakfast options for busy school and work mornings!
Table of Contents
Key Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- Chia seeds – Use whole or ground. Ground chia seeds create a smoother, more uniform pudding, so they can be a great option if your child doesn’t enjoy the texture of whole chia seeds. I get so many of my seeds and blends from this brand! I love the variety they offer, especially blends like their Brain Booster and Immunity Booster that make it easy to add a little extra nutrition to everyday meals. Use discount code “MIN15” if interested in trying!
- Red lentils – Rinse them first. They cook quickly and get very soft, which is why they blend smoothly. Other lentil varieties stay firmer and taste stronger, so I don’t recommend swapping them.
- Overripe banana – The riper it is, the sweeter the pudding. This is also what gives it creaminess, so I don’t recommend leaving it out. It’s also the star of my banana chia pudding, which is a great option if you’re looking for a simpler version without lentils.
- Milk – Use whatever your family drinks. Unsweetened plant milk works, but protein per serving will change.
- Plain Greek yogurt – Full-fat or lower-fat both work. Flavored or sweetened yogurt will make the pudding sweeter.
- Cinnamon and vanilla – They round out the flavor and balance the earthiness of the lentils.
Substitutions
- Milk – Any dairy milk or unsweetened plant-based milk works. The type you choose will change the protein and overall nutrition.
- Greek yogurt – Plain full-fat or lower-fat both work. Sweetened or flavored yogurt will make the pudding sweeter.
- Red lentils – I don’t recommend swapping them. Other lentil varieties stay firmer and have a stronger flavor, so they’re harder to blend smooth.
How to Make Protein Chia Pudding
You’ll find the full recipe card with all the exact measurements at the bottom of this post.
Step 1: Cook the lentils.
Step 2: Blend. Add the cooked lentils, banana, milk, Greek yogurt, cinnamon, and vanilla to a blender. Blend until completely smooth and creamy.
Step 3: Add the chia seeds. Pour the mixture into a bowl or airtight container. Stir in the chia seeds until evenly combined.
Step 4: Chill. Cover and refrigerate overnight, or for at least 4 hours, until thickened. Serve. Give the chia pudding a good stir before serving.
Expert Tips
- Cook the lentils until very soft. This is key! You want them to blend seamlessly into the pudding without leaving any grainy bits.
- Use an overripe banana. Since we’re not adding any maple syrup or honey, the banana provides all the sweetness.
- Whole or ground chia seeds both work. Ground chia seeds (this one is my favorite. Use discount code “MIN15”) create a smoother, more uniform texture, making them a great option if your child doesn’t enjoy the texture of whole chia seeds. Both provide fiber, healthy fats, and protein.
- Stir well before refrigerating. Make sure the chia seeds are evenly distributed so they don’t clump together. You can also give the pudding another stir after about 10–15 minutes.
Serving Suggestions
This protein chia pudding is delicious on its own, but there are so many ways to switch things up! Here are some of my favorite ways to serve it.
- With fresh fruit: Top with sliced bananas, mashed berries, diced strawberries, or blueberries for extra flavor and nutrients. For younger children, prepare fruit in an age-appropriate way.
- With nut butter: Swirl in a little peanut butter or almond butter for extra healthy fats and flavor. Thin it out as needed so it’s easy to mix into the pudding.
- With yogurt: Add a dollop of Greek yogurt for an extra creamy, protein-rich breakfast.
- With a little crunch: For older kids and adults, sprinkle with granola, crushed nuts, or toasted coconut. Skip hard, crunchy toppings for babies and younger toddlers.
- With a drizzle of fruit puree: Try a spoonful of homemade fruit puree for a fun swirl of flavor and color.
Protein Chia Pudding FAQs
Store the pudding in an airtight container in the refrigerator for up to 4 days.
I love dividing it into individual containers so breakfast or snack is ready whenever we need it!
The pudding may thicken further as it sits, so just stir in a splash of milk before serving if needed.
Red lentils have a mild, slightly earthy flavor, but when cooked until soft and blended with banana, yogurt, cinnamon, and vanilla, their flavor becomes much less noticeable.
Yes! Just thaw the banana before blending. You can include the liquid released during thawing, although it may slightly change the consistency.
Chia pudding needs enough time for the seeds to absorb liquid. Refrigerate for at least 4 hours, preferably overnight.
If it’s still too thin, stir in a little more chia seeds and allow additional time to thicken.
More Make Ahead Protein Breakfast Ideas
Looking for other recipes like this? Try these:
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Protein chia pudding
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Equipment
Ingredients
- 1/2 cup red lentils, rinsed, (90g)
- 1 1/2 cups water (to cook the lentils)
- 1 overripe medium banana
- 2-3 tablespoons maple syrup (optional)
- 1 cup milk of choice
- 1/2 cup plain Greek yogurt
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 1/4 cup chia seeds, whole or ground, see note
Instructions
- Cook the lentils. Add the rinsed red lentils and water to a small saucepan. Bring to a boil, then reduce the heat to low and simmer, uncovered, for 12–15 minutes, or until the lentils are very soft and most of the water has been absorbed. Remove from the heat and let cool slightly.
- Blend. Add the cooked lentils, banana, milk, Greek yogurt, cinnamon, maple syrup (if using), and vanilla to a blender. Blend until completely smooth and creamy.
- Add the chia seeds. Pour the mixture into a bowl or airtight container. Stir in the chia seeds until evenly combined.
- Chill. Cover and refrigerate for at least 4 hours, preferably overnight, until thickened.
- Serve. Give the pudding a good stir before serving. If it's thicker than you prefer, stir in a splash of milk until it reaches your desired consistency.
Notes
- Chia seeds: You can use whole or ground chia seeds. Ground chia seeds create a smoother, more uniform texture and can be a great option if your child doesn’t enjoy the texture of whole chia seeds. This brand has incredible selections of seeds and seed blends. Use discount code “MIN15”
