5 Healthy High-Protein Chia Pudding Recipes (Low-Carb)

Chia pudding is a versatile, delicious, and nutritious way to start your day or enjoy a guilt-free snack. Packed with fiber, and omega-3s, and now boosted with protein, these recipes fit perfectly into a low-carb diet. Using oat milk and protein powder keeps these recipes creamy and satisfying. Here are 5 high-protein, low-carb variations to try, complete with macros and visual details to guide you.

1. Classic Vanilla Chia Pudding

Ingredients:

• 1 cup unsweetened oat milk

• 3 tbsp chia seeds

• 1 scoop vanilla protein powder

• 1 tsp vanilla extract

• 1-2 tsp low-carb sweetener (like stevia or monk fruit)

Macros (per serving):

• Calories: 210

• Protein: 20g

• Carbs: 8g

• Fat: 7g

Instructions:

1. Combine oat milk, protein powder, vanilla extract, and sweetener in a jar or bowl. Whisk until smooth.

2. Stir in chia seeds and mix well.

3. Cover and refrigerate overnight or for at least 4 hours.

4. Top with a sprinkle of cinnamon or a few fresh berries before serving.

2. Chocolate Almond Chia Pudding

Ingredients:

• 1 cup unsweetened oat milk

• 3 tbsp chia seeds

• 1 scoop chocolate protein powder

• 1 tbsp unsweetened cocoa powder

• 1 tsp almond extract

Macros (per serving):

• Calories: 240

• Protein: 22g

• Carbs: 9g

• Fat: 8g

Instructions:

1. Whisk oat milk, protein powder, cocoa powder, and almond extract until smooth.

2. Stir in chia seeds and mix thoroughly.

3. Refrigerate for 4 hours or overnight.

4. Top with shaved dark chocolate or slivered almonds for crunch.

3. Berry Bliss Chia Pudding

Ingredients:

• 1 cup unsweetened oat milk

• 3 tbsp chia seeds

• 1 scoop berry-flavored or vanilla protein powder

• 1/4 cup mashed raspberries or strawberries

• 1 tsp vanilla extract

Macros (per serving):

• Calories: 200

• Protein: 18g

• Carbs: 10g

• Fat: 6g

Instructions:

1. Mix oat milk, protein powder, vanilla extract, and sweetener in a jar.

2. Stir in chia seeds and mashed berries.

3. Refrigerate for at least 4 hours.

4. Garnish with additional fresh berries before serving.

4. Matcha Coconut Chia Pudding

Ingredients:

• 1 cup unsweetened oat milk

• 3 tbsp chia seeds

• 1 scoop vanilla protein powder

• 1 tsp matcha powder

• 2 tbsp unsweetened shredded coconut

Macros (per serving):

• Calories: 220

• Protein: 19g

• Carbs: 8g

• Fat: 8g

Instructions:

1. Sift the matcha powder into the oat milk and whisk until smooth.

2. Stir in protein powder, chia seeds, and sweetener.

3. Refrigerate for at least 4 hours or overnight.

4. Top with shredded coconut for a tropical twist.

5. Peanut Butter Cup Chia Pudding

Ingredients:

• 1 cup unsweetened oat milk

• 3 tbsp chia seeds

• 1 scoop chocolate or peanut butter protein powder

• 1 tbsp natural peanut butter (no sugar added)

• 1 tbsp unsweetened cocoa powder

Macros (per serving):

• Calories: 260

• Protein: 22g

• Carbs: 9g

• Fat: 10g

Instructions:

1. Blend oat milk, protein powder, peanut butter, and cocoa powder until smooth.

2. Stir in chia seeds and mix well.

3. Refrigerate overnight or for at least 4 hours.

4. Top with a drizzle of peanut butter and a few crushed peanuts.

Tips for Perfect Chia Pudding:

• Mix Well: Stir the mixture a few times during the first 10 minutes to prevent clumping.

• Portion Control: Use small jars for easy grab-and-go servings.

• Customization: Experiment with different toppings like nuts, seeds, or sugar-free syrups to match your taste.

These 5 high-protein chia pudding recipes are simple, healthy, and endlessly customizable, making them a fantastic addition to your routine. Try one or all of these variations and enjoy the creamy, satisfying goodness of chia pudding while sticking to your health goals!

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