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Protein chia pudding in a glass bowl with raspberries and walnuts.
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Protein chia pudding

By: Min Kwon | MJ and Hungryman
Make high protein chia pudding without protein powder! This creamy, naturally sweetened recipe uses Greek yogurt, banana, and a surprising secret ingredient.
Prep Time: 10 minutes
Cook Time: 15 minutes
Chill time: 4 hours
Total Time: 4 hours 25 minutes
Servings: 4
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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"

Nutrition

Calories: 213kcal | Carbohydrates: 29g | Protein: 12g | Fat: 6g | Sodium: 36mg | Potassium: 494mg | Fiber: 12g | Sugar: 8g | Vitamin A: 135IU | Vitamin C: 4mg | Calcium: 189mg | Iron: 3mg
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