Here’s a high-protein, nutrient-packed recipe for Chia Pudding with Almond Milk and Berries
a muscle-friendly, plant-based snack or breakfast loaded with omega-3s, fiber, and antioxidants to fuel recovery and keep you full for hours!
Ingredients
For the Pudding:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk (or any milk of choice)
- 1 scoop (25-30g) vanilla protein powder (optional, for extra protein)
- 1 tsp vanilla extract
- 1 tsp maple syrup or honey (optional, for sweetness)
For the Toppings:
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tbsp slivered almonds or crushed walnuts
- 1 tsp shredded coconut (optional)
- Extra drizzle of nut butter (optional)
Instructions
1. Mix the Base:
- In a jar or bowl, whisk chia seeds, almond milk, protein powder (if using), vanilla extract, and sweetener until smooth.
2. Let It Set:
- Refrigerate for at least 2 hours (or overnight) until thickened to a pudding-like consistency. Stir once after 30 minutes to prevent clumping.
3. Layer and Serve:
- Divide the chia pudding into bowls or jars. Top with fresh berries, nuts, coconut, and a drizzle of nut butter.
Macros (Per Serving – With Protein Powder)
- Calories: ~250-300 kcal
- Protein: ~20g (chia seeds + protein powder)
- Carbs: ~20g (berries + chia)
- Fats: ~12g (chia seeds + nuts)
- Fiber: ~12g (chia seeds + berries)
Why This Meal is Great for Bodybuilders
- Plant-Based Protein: Chia seeds + protein powder provide a complete amino acid profile for muscle repair.
- Omega-3 Powerhouse: Chia seeds reduce inflammation and support joint health.
- Antioxidant Boost: Berries fight oxidative stress from intense workouts.
- Meal Prep Friendly: Make 3-4 servings ahead for grab-and-go breakfasts or snacks.
- Digestive Support: High fiber keeps you full and supports gut health.
Pro Tips
- Vegan Option: Use plant-based protein powder and maple syrup.
- Boost Flavor: Add cinnamon, cocoa powder, or matcha to the base mix.
- Lower Carbs: Skip sweetener and use fewer berries.
- Creamier Texture: Blend chia pudding after soaking for a mousse-like consistency.
- Add Crunch: Swap nuts for granola or cacao nibs.
Whip up this easy, muscle-loving pudding to crush cravings and fuel your gains! 🥣🫐💪