Protein Chia Pudding KETO

This protein chia pudding packs in about 20 grams of protein and has only 3 grams of sugar per serving. It’s so easy to whip up and is the perfect healthy breakfast or snack to meal prep for the week.

Chia Seed Health Benefits

Chia seeds are powerful little seeds! When you add them to liquid, they absorb the liquid and form a gel-like consistency.

Why are they so healthy? For starters, they are a great source of omega-3 fatty acids, which help reduce inflammation and have been linked to a lower risk of chronic diseases. They’re a good source of antioxidants, plant-based protein and fiber! 

Ingredients Needed

• vanilla protein powder –  look for no refined sugar and high protein.
• almond milk – I like to use unsweetened almond milk, but feel free to use another non-dairy milk like oat milk, cashew milk or coconut milk for a creamier texture! You can also use dairy milk if that’s what you prefer.
• chia seeds – both black and white chia seeds work for this recipe. Make sure your chia seeds are fresh or they may not absorb the liquid as well and your chia pudding won’t turn out. 
• maple syrup – my personal favorite for this recipe, but you could also use honey, agave or any sugar substitutes like stevia or monk fruit for a low sugar option.
• Greek yogurt – for a creamy and delicious optional topping with an addition boost of protein. I prefer full fat whole milk Greek yogurt, but feel free to use your favorite variety of yogurt!
• toppings – feel free to get creative here, but my go-to toppings are fresh berries, granola and nut butter.

How to Store

Chia pudding is an awesome meal-prep option because it can be stored for up to 5-7 days in an airtight container in the refrigerator. I like to make and store chia pudding in 16-ounce mason jars. Make a batch on Sunday to have in the fridge for a quick breakfast, healthy snack or even dessert throughout the week.

Ingredients: 

• 1 scoop (25 grams) vanilla protein powder
• 1 ¼-½ cups unsweetened vanilla almond milk, plus more as needed
• 4 Tablespoons chia seeds
• ½ Tablespoon maple syrup, honey or sweetener of choice
• ¼ teaspoon vanilla extract, optional
• Granola, for topping, optional
• ½ cup Greek yogurt (or non-dairy yogurt), for topping, optional
• Toppings: fresh berries, granola and nut butter.

Instructions 

In a bowl or mason jar, whisk together almond milk and protein powder until protein powder has dissolved. If you’re using a mason jar, you can put the lid on and shake the mixture to combine.

Add chia seeds, maple syrup and vanilla. Stir or shake mixture until well combined. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds.

Cover and put the mixture in the fridge to “set” for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy.

When ready to serve, portion chia pudding into two glasses with layers of granola, if desired. Top with ¼ cup Greek yogurt each, fresh berries, additional granola and nut butter or toppings of choice.

Nutrition

Serving: 1/2 without toppings | Calories: 243kcal | Carbohydrates: 13g | Protein: 19g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Sodium: 299mg | Potassium: 288mg | Fiber: 6g | Sugar: 3g

Source:  eatingbirdfood.com