High-Protein Blueberry & Peanut Butter Chia Pudding

Rise and shine with this High-Protein Blueberry & Peanut Butter Chia Pudding! This healthy breakfast is loaded with chia seeds that soak up a dreamy blend of almond milk and blueberries as it chills overnight, transforming it into a thick, creamy pudding that will fuel you for the day. Chia seeds are a good source of plant-based protein—plus they offer fiber, a nutrient that helps keep your gut healthy. A swirl of peanut butter and Greek-style yogurt add more creaminess along with protein. Best of all, it’s make-ahead, mess-free and poised to become your new breakfast bestie. Read on for our best tips and tricks for making this nourishing breakfast.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Any unflavored protein powder works in this recipe, but you can easily make your own plant-based powder for a more budget-friendly option. Place ¼ cup each chia seeds, hemp seeds and pepitas in a spice grinder; pulse just until finely ground, about 10 pulses per batch. Transfer to a bowl and stir to combine. Repeat for 3 more batches, each with ¼ cup chia seeds and ¼ cup hemp seeds, no pepitas.
• When combined with liquid, chia seeds form a gel-like coating around each seed, which gives this breakfast its thick, pudding-like texture. It takes about 15 minutes for the gelling to start, but for the creamiest texture, soaking them for 12 hours (or overnight) is ideal.

Nutrition Notes

• Adding blueberries to your diet may help reduce your risk of chronic diseases like diabetes and cardiovascular disease. That’s because blueberries contain anthocyanins, an antioxidant that not only gives blueberries their dark blue color, but also has anti-inflammatory effects on the body. Reducing inflammation in turn reduces your risk of chronic diseases. 
• Chia seeds are a good source of plant-based protein—a 1-ounce serving of chia seeds offers 5 grams of protein. Protein is an essential nutrient that plays a role in functions like muscle growth. Chia seeds also contain fiber, a nutrient that helps you feel full and supports gut health. 
• In addition to protein, peanut butter also provides a good amount of heart-healthy monounsaturated fats, which may help lower LDL cholesterol and triglyceride levels. 
• Almond milk contains vitamin E, which supports immune function and metabolic processes. Look for unsweetened almond milk, which doesn’t contain any added sugars. Eating too many added sugars over time may lead to weight gain and type 2 diabetes.
• Since this recipe meets our guidelines for a full balanced meal, the allowance of carbohydrates is higher to support sustained energy throughout the day. If you have questions about your carbohydrate intake, talk to your health care team for individualized advice.