Back again because I can’t stop making this 🤩 50g protein in a creamy, sweet blueberry chia pudding that’s ready in 2 minutes 🫐💪 The easiest healthy breakfast ever

 

Instant Blueberry Chia Pudding Recipe (Easy, Gluten-Free, 50g Protein)

Servings: 1
Prep Time: 5 minutes
Chill Time: 2 hours or overnight
Total Time: 2 hours and 5 minutes

This chia pudding is a powerhouse packed with antioxidants, fiber, healthy fats, and a significant amount of protein. If you're looking for a quick and satisfying meal to start your day or help you power through the afternoon slump, this recipe checks all the boxes. It's naturally gluten-free, dairy-free (unless you choose to add dairy), and can be easily adjusted to fit various dietary needs.

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Ingredients

To make this protein-packed blueberry chia pudding, you'll need just a few simple ingredients:

Base Ingredients

• 1/4 cup chia seeds
  Chia seeds are the base of this pudding, known for their ability to absorb liquid and expand into a gel-like consistency, which gives the pudding its creamy texture. They’re also an excellent source of omega-3 fatty acids, fiber, and protein.

• 1 cup unsweetened almond milk
  This serves as the liquid to hydrate the chia seeds. You can also substitute with other non-dairy milks (like coconut, oat, or cashew) or regular dairy milk if you prefer. Almond milk is low in calories and neutral in taste, making it a perfect base for the pudding.

• 1/2 cup frozen blueberries
  Blueberries not only provide a burst of natural sweetness but are also packed with antioxidants, vitamin C, and fiber. Frozen blueberries are ideal since they blend into the pudding more easily and offer a thicker, creamier texture when mixed with the chia seeds.

• 1/2 scoop vanilla or unflavored protein powder
  To reach the 50g protein target, we’ll be adding a protein powder to this recipe. Choose a high-quality plant-based protein powder, such as pea, brown rice, or hemp, or use a whey protein isolate for a dairy-based option. Make sure the protein powder is unflavored or vanilla to complement the other flavors without overwhelming them.

Flavor Enhancers

• 1 tablespoon maple syrup or honey (optional)
  For a touch of sweetness, maple syrup or honey is perfect. This is optional, especially if your protein powder is already sweetened. Feel free to adjust the amount to your liking.

• 1/2 teaspoon vanilla extract
  A dash of vanilla enhances the natural sweetness and adds a warm flavor to the chia pudding. It pairs beautifully with the blueberries and protein powder.

• Pinch of sea salt
  A tiny pinch of salt balances out the sweetness and enhances all the flavors in the pudding.

Optional Toppings

• Fresh blueberries
  A few fresh blueberries on top add a nice contrast in texture and a burst of natural flavor.

• Shredded coconut
  Unsweetened shredded coconut adds a tropical twist and a bit of healthy fat to the pudding.

• Chopped nuts or seeds (like almonds, walnuts, or pumpkin seeds)
  For added crunch and additional healthy fats, you can sprinkle some chopped nuts or seeds on top.

• Chia seeds
  For extra texture and a nutrient boost, sprinkle some additional chia seeds on top of your pudding before serving.

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Instructions

Step 1: Mix the Chia Pudding Base

Start by combining the chia seeds and protein powder in a medium-sized bowl or a mason jar. The chia seeds will provide the necessary texture for the pudding, while the protein powder adds a significant amount of protein, helping you hit your 50g protein target.

Next, pour in the unsweetened almond milk and stir everything together. It’s important to thoroughly mix the chia seeds and protein powder into the liquid to prevent clumps. If you're using a mason jar, simply place the lid on and shake it to combine the ingredients.

Now, add the frozen blueberries, vanilla extract, and maple syrup or honey (if desired). Stir everything well again to evenly distribute the berries and flavorings throughout the mixture.

Step 2: Let It Sit and Thicken

Once the ingredients are well mixed, place the bowl or mason jar in the refrigerator. Let it sit for at least 2 hours, or ideally overnight. The chia seeds will absorb the liquid and expand, transforming the mixture into a thick, creamy pudding. This is the time when all the flavors meld together, and the chia seeds create that delightful pudding-like texture.

If you’re in a rush and need it sooner, the pudding will still set in about 2 hours, but for the best results, letting it sit overnight is ideal. During this time, the blueberries will also thaw, adding more flavor to the pudding and infusing it with a light berry sweetness.

Step 3: Stir and Serve

Once the pudding has fully set, give it a good stir to break up any clumps of chia seeds that may have formed. If it’s too thick for your liking, you can add a splash of additional almond milk to loosen it up.

Taste your chia pudding and adjust the sweetness if needed by adding a little more maple syrup or honey. Then, transfer your pudding into a serving bowl or keep it in the mason jar for a grab-and-go breakfast or snack.

Step 4: Add Toppings (Optional)

To take your chia pudding to the next level, add your favorite toppings. Here are a few ideas:

• Fresh blueberries for a burst of freshness

• A sprinkle of shredded coconut for added texture and flavor

• A handful of chopped nuts like almonds or walnuts for a satisfying crunch

• A few extra chia seeds for added nutrients and texture

Serve immediately, or cover and refrigerate if you’re making it ahead for meal prep.

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Why This Blueberry Chia Pudding is So Special

1. 50g Protein per Serving
   The main draw of this recipe is its high-protein content. With the addition of protein powder, each serving packs around 50g of protein, making it an ideal choice for those who need a protein boost—whether you’re an athlete, bodybuilder, or simply looking to increase your daily intake. This high-protein pudding can easily be used for post-workout recovery, a satiating breakfast, or a nutritious snack.

2. Rich in Fiber and Omega-3s
   Chia seeds are an excellent source of fiber, helping to promote digestive health and keep you feeling full longer. The omega-3 fatty acids in chia seeds also contribute to heart health and reduce inflammation in the body. Combining chia seeds with blueberries, which are packed with antioxidants, creates a nutrient-dense meal that supports overall health.

3. Gluten-Free and Dairy-Free
   This chia pudding recipe is naturally gluten-free and dairy-free, making it suitable for a wide range of dietary preferences and restrictions. Whether you're following a gluten-free diet, are lactose intolerant, or are simply looking to cut down on dairy, this recipe provides a healthy alternative that doesn’t sacrifice flavor or texture.

4. Quick and Easy to Make
   With a prep time of just 5 minutes, this chia pudding is incredibly easy to make. Simply mix the ingredients, let it chill, and it’s ready to eat when you need it. You can even prepare several servings at once for meal prep, making it perfect for busy mornings or after-workout snacks.

5. Customizable
   One of the best things about this recipe is how easily it can be customized. You can switch out the protein powder for your favorite variety, use different milk alternatives (like oat milk or coconut milk), and add any fruit or toppings that you prefer. The possibilities are endless when it comes to making this recipe your own.

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Nutritional Breakdown (per serving)

• Calories: 300-400 (depending on the protein powder used and optional toppings)

• Protein: ~50g (varies with protein powder choice)

• Carbs: ~20g

• Fiber: ~15g

• Fats: ~15g

• Sugars: ~10g (from blueberries and sweetener)

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Tips for Success

1. Choose the Right Protein Powder
   For this recipe, it’s important to choose a high-quality protein powder that complements the flavor of the pudding. If you prefer a plant-based option, choose a pea protein or hemp protein. For a dairy-based option, go with whey protein isolate, which has a mild flavor and mixes well into liquid.

2. Use Frozen Blueberries
   Frozen blueberries are ideal for this recipe because they help thicken the pudding as they thaw and release their juices. Fresh berries can work, but they may not contribute as much thickness to the pudding.

3. Allow Time for Chilling
   While it’s tempting to dig into the pudding right away, the chia seeds need time to absorb the liquid and swell. Be sure to allow at least 2 hours of chill time—overnight is even