Super Easy 3-Ingredient Chocolate Protein Chia Seed Pudding
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This 3-Ingredient Chocolate Protein Chia Seed Pudding is my go-to when I want something quick, delicious, and healthy.
No cooking required—3 simple ingredients, just stir and let it set!
As a huge fan of anything chocolate, I’m all about easy recipes that fit perfectly into my busy mornings. With just three simple ingredients, it’s a breeze to whip up—no fuss, no mess.
Plus, it’s super sugar-friendly for anyone like me managing prediabetes or gestational diabetes. I started it off as one of my gestational diabetes breakfast recipes.
So if you love chocolate and need a quick, blood sugar-friendly breakfast option, this one’s for you!
Related: Easy Breakfast, Dessert and Bedtime Snacks for Gestational Diabetes
Why is This Recipe Sugar-Friendly?
Satisfy your sweet cravings without the guilt—this pudding contains just 2-3 grams of sugar!
- Chia seeds (GI = 30): Give the pudding its thick, slightly crunchy texture while providing fiber that helps stabilize blood sugar.
- Unsweetened chocolate almond milk (GI = 40): adds a creamy, rich chocolate flavor without any added sugars.
- Unsweetened chocolate protein powder: deepens the chocolate taste and boosts protein.
- Optional mix berries (GI = 28-40): I do not know about you, but I love adding a natural touch of sweetness with fresh berries without relying on artificial sweeteners. Plus, the vibrant red and blue contrast against the chocolate pudding makes it even more irresistible.
Fun Fact
One tablespoon of chia seeds provides about 5 grams of fiber. That’s more fiber than you’d get from an entire apple, which only has around 4 grams!
Learn more: List of Glycemic Index of Over 650 Foods
Do You Know?
One tablespoon of chia seeds provides about 2 grams of protein. While this may not seem like a lot at first, consider being such a small seed: it’s almost the same amount of protein found in half an egg.
A little reminder: It’s essential to keep portion control in mind for this 3-ingredient chocolate protein chia seed pudding.
I personally love berries in my gestational diabetes breakfast recipes, but I’ve learned the hard way that adding too much has caused my blood sugar to skyrocket.
Tips to Prevent Sugar Spike
Here are some tips for enjoying this 3-Ingredient Chocolate Protein Chia Seed Pudding without experiencing a sugar spike:
- Start with Fiber: Begin your breakfast with a fiber-rich starter, like a salad. This can help fill you up and reduce sugar spike from the pudding (by up to a shocking 30%).
- Portion Control: Stick to moderate portions of the pudding and avoid overloading it with extra sweet toppings, even if they’re natural like berries.
- Pair with Protein: Add a handful of nuts, seeds, or a spoonful of Greek yogurt to increase protein content, which helps slow down sugar absorption.
- Opt for Low-GI Fruits: Choose low-glycemic index (GI) toppings like blueberries or strawberries, which release sugar slowly into the bloodstream. Avoid ripe banana, pineapple and mango as much as possible.
- Walk after Eating: A short walk or light activity after your breakfast can help your muscles absorb glucose more effectively, reducing post-meal sugar spikes (by up to 20%).
- Avoid Sugary Add-Ons: Skip additional sweeteners or use sugar substitutes like stevia, which won’t impact blood sugar as much as regular sugar.
Learn more: List of Glycemic Index of Over 650 Foods
So far gladly, by pairing this protein chia seed pudding with a salad starter as my gestational diabetes breakfast recipe, I’ve managed to avoid any significant sugar spikes.
Ingredients
- Chia seeds: 3 tablespoons (about 36g)
- Chocolate almond milk (unsweetened): 1 cup (240ml)
- Chocolate protein powder (unsweetened): 1 scoop (about 25g)
- Fresh berries (optional): 1/4 cup (about 37g)
Instructions
Minimal Effort, Maximum Flavor.
1. Combine ingredients: In a medium mixing bowl or a tall mason jar, combine 3 tablespoons of chia seeds and 1 cup of unsweetened chocolate almond milk. Stir thoroughly, making sure all the chia seeds are fully immersed in the liquid to prevent clumping.
2. Add protein powder: Gradually whisk in 1 scoop of chocolate protein powder until fully dissolved, ensuring a smooth, lump-free mixture.
3. Let the mixture rest: Let the mixture sit for 5-10 minutes at room temperature. Stir again to break up any clumped seeds or those that settled at the bottom.
4. Chill the mixture: Cover the bowl or jar with a lid or plastic wrap, and place it in the fridge for at least 3 hours or overnight to allow the chia seeds to absorb the liquid and thicken.
5. Check consistency: After chilling, check the consistency. If it’s too thick, stir in a little more almond milk to reach your desired texture.
6. Serve: When ready to serve, divide the pudding into two portions, about ¾ cup each. Optional: top each portion with ¼ cup of mixed berries for a colorful, natural garnish.
Serving Guide
This 3-ingredient chocolate protein chia seed pudding is a nutrient-dense meal, rich in protein, fiber, and healthy fats, which can help keep you full for hours.
If you’re looking for a filling breakfast or post-workout snack, having it as one serving is reasonable.
However, if you prefer lighter breakfasts or as a snack, splitting it into two servings would still be satisfying while offering a bit more flexibility.
Variations
Want something different but still a pudding fan? Here are a few fun and delicious variations I have tried for my healthy 3-Ingredient Chocolate Protein Chia Seed Pudding to keep things exciting:
- Peanut Butter Chocolate: Stir in 1 tablespoon of peanut butter for a rich, nutty flavor.
- Mocha Chia Pudding: Add 1 teaspoon of instant coffee or a shot of espresso to the mix to create a mocha flavor.
- Mint Chocolate: Stir in a drop or two of peppermint extract to give your pudding a refreshing minty flavor.
- Apple Cinnamon: Stir in diced apples and a pinch of cinnamon for a classic apple-cinnamon combo. For added texture, lightly sauté the apples before adding them to the chia seed pudding.
- Lemon Blueberry: Stir in 1 teaspoon of lemon zest for a tangy twist, and top with fresh blueberries.
- Matcha Green Tea: Add 1 teaspoon of matcha powder to the chia seed pudding mixture for a vibrant, earthy flavor and a boost of antioxidants.
- Pumpkin Spice: Mix in 1/4 cup of pumpkin purée and a pinch of pumpkin spice (or a mix of cinnamon, nutmeg, and cloves) for a seasonal, cozy flavor. Top with pecans or walnuts for crunch.
Related: Easy Breakfast, Dessert and Bedtime Snacks for Gestational Diabetes
Simply mix a few ingredients and let the fridge do the work!
Additional Topping Ideas
Here’s your list of fun yet healthy topping ideas for the 3-Ingredient Chocolate Protein Chia Seed Pudding. Be mindful of portion (go for 1 tablespoon or ¼ cup to be safe) and select the low-sugar version:
- Sliced almonds, chopped walnuts, pecans, or cashews
- Drizzle of almond butter, peanut butter, or cashew butter
- Granola
- Unsweetened coconut flakes or shredded coconut
- Cacao nibs or dark chocolate chips
- A dash of cinnamon, nutmeg, or cardamom
- A dollop of Greek or plant-based yogurt
- Grated lemon, lime, or orange zest
Storage Instructions
If you’re a busy mom like me, finding time for a lengthy daily breakfast preparation can be a challenge. That’s why I love batch prepping my breakfast—it’s a great way to save time without sacrificing nutrition.
- Container: Use an airtight container or a glass jar with a lid to prevent any odors from other foods in the fridge from affecting the pudding.
- Refrigeration: Store the pudding in the refrigerator. It can last for up to 4–5 days. Make sure it’s well-sealed to maintain freshness.
- Separation: Before serving, give it a good stir as the chia seeds may settle at the bottom or thicken further.
- Freezing: While it’s not recommended to freeze chia pudding due to changes in texture, if you do want to store it longer, you can freeze it in individual portions for 1-2 months. Just remember to thaw it in the refrigerator before eating.
Frequently-Asked Questions
Is it okay to eat chia seed pudding every day?
Absolutely yes, as part of a balanced diet. Just keep it to about 1-3 tablespoons per serving to maintain moderation. Since chia seeds soak up all that water, make sure you’re drinking enough throughout the day to keep things moving smoothly.
Can you make chia seed pudding without milk?
Yes, you can use alternatives like water, coconut water, fruit juice, or any plant-based milk, though the flavor and texture may vary.
How do you make chia seed pudding thicker?
Increase the chia seeds-to-liquid ratio (try 1/4 cup seeds to 1 cup liquid) and let it sit longer to absorb more liquid. You can also stir in more chia seeds if needed.
What’s the best way to sweeten chia seed pudding?
Consider using natural, low-impact sweeteners like stevia, monk fruit sweetener, or erythritol, all of which have minimal effects on blood sugar levels. Additionally, incorporating cinnamon or vanilla extract can enhance sweetness and flavor without adding sugar.
Related: Easy Breakfast, Dessert and Bedtime Snacks for Gestational Diabetes
Super Easy 3-Ingredient Chocolate Protein Chia Seed Pudding
This delicious Protein Chia Seed Pudding is a breeze to make with just three simple ingredients. Perfect for anyone looking for a sugar-friendly treat.
Ingredients
- 3 tablespoons chia seeds
- 1 cup chocolate almond milk (unsweetened)
- 1 scoop chocolate protein powder (unsweetened)
- 1/4 cup fresh berries (optional)
Instructions
- Combine ingredients: In a medium mixing bowl or a tall mason jar, combine 3 tablespoons of chia seeds and 1 cup of unsweetened chocolate almond milk. Stir thoroughly, making sure all the chia seeds are fully immersed in the liquid to prevent clumping.
- Add protein powder: Gradually whisk in 1 scoop of chocolate protein powder until fully dissolved, ensuring a smooth, lump-free mixture.
- Let the mixture rest: Let the mixture sit for 5-10 minutes at room temperature. Stir again to break up any clumped seeds or those that settled at the bottom.
- Chill the mixture: Cover the bowl or jar with a lid or plastic wrap, and place it in the fridge for at least 3 hours or overnight to allow the chia seeds to absorb the liquid and thicken.
- Check the consistency: After chilling, check the consistency. If it’s too thick, stir in a little more almond milk to reach your desired texture.
- Serve: When ready to serve, divide the pudding into two portions, about ¾ cup each. Optional: top each portion with ¼ cup of mixed berries for a colorful, natural garnish.
Nutrition Information
Yield 1 Serving Size 2 servings (¾ cup each)Amount Per Serving Calories 350 kcalTotal Fat 15gCarbohydrates 30gFiber 14gProtein 30g
