BreakfastVegetarian€

Lactose-Free Protein Chia Pudding

Creamy and healthy chia pudding, rich in protein, is a great choice for a quick breakfast or snack. It's also suitable for days when you have a late lunch ahead and need something to keep you pleasantly full.

Prep time
5 min
Cook time
5 min
Total time
10 min
Servings
1

Recipe

For the chia pudding

Seeds, chia seeds, dried
30 g
LACTOSE FREE MILK
120 ml
PLAIN LACTOSE FREE YOGURT, PLAIN
60 g
Syrups, maple
5 g
Vanilla extract
0.5 tsp
Salt, table, iodized
1 pinch

Toppings

BERRY MEDLEY, BERRY
50 g
Nuts, almonds
10 g

Calories:365.3 kcal
Protein:14.2 g
Carbohydrates:34.8 g
Fiber:13.7 g
Water:5.1 ml
Fat:19.5 g
Micronutrients
Sugar:16.4 g
Saturated fat:4.5 g
Cholesterol:18.6 mg
Sodium:254.4 mg
Potassium:449.4 mg
Calcium:432.6 mg
Iron:288.4 mg
Magnesium:128.9 mg
Zinc:1.8 mg
Phosphorus:306.4 mg
Vitamin C:0.5 mg
Vitamin A:0 µg
Vitamin D:17.4 µg
Vitamin B12:0 µg

Instructions

1
Pour the milk into a jar or small bowl, add the Greek yogurt, vanilla, and sweetener (if using). Mix well so the yogurt blends with the milk.
2
Stir the seeds into the liquid. Make sure all the seeds are submerged and evenly distributed.
3
Wait and stir again. This is the key step for a lump-free texture: let the mixture sit for 5–10 minutes on the counter, then stir it vigorously once more. This breaks up any lumps that have started forming at the bottom.
4
Cover the jar and place it in the refrigerator for at least 2 hours or overnight. During this time, the pudding will thicken into a gel-like texture.
5
Before serving, stir the pudding if desired (if it's too thick, add a teaspoon of milk). Garnish with forest fruits and sliced almonds.

Nutritional benefits

Thanks to its high content of dietary fiber and omega-3 fatty acids, this dish supports digestion and provides a lasting feeling of fullness.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.