High Protein Chia Pudding With Raspberry Compote

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This delicious high protein chia pudding uses a simple raspberry compote to pack in a ton of flavor without any added sugar. You can make this recipe as a healthy and easy breakfast to meal prep for the week.

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Chia pudding is an incredible breakfast food, especially when you're short on time.

I love that with just a few minutes of active meal prep, you can have an entire weeks worth of breakfasts ready to go.

My high protein chia pudding is creamy and packed with flavor, thanks to the addition of a simple raspberry lemon compote.

Especially as a mom of two (and Nutritionist), I've found having a nutritious and protein-packed breakfast ready in the fridge can set me up for success the rest of the day. The combination of protein, fat and fiber in this recipe balances my blood sugar, reduces cravings and fuels my body as I work toward my postpartum weight loss goal.

Plus, my daughter is obsessed with this recipe and usually ends up eating about half of my breakfast (thankfully this recipe makes multiple servings!).

Pssst - This recipe is featured from my BRAND NEW, LIMITED RELEASE 6 Week Summer Meal Plan! Make sure to grab the meal plan before it's GONE!

You can find the 6 Week Summer Meal Plan HERE.

Key Ingredients

Chia Seeds

Chia seeds have a wide range of health benefits. Researchers have found adding just a few tablespoons of chia seeds to your diet a day can help to reduce waist circumference (weight around the belly) and reduce blood pressure.

Due to the high level of soluble fiber in chia seeds, it's a fantastic ingredient for preventing hunger by raising the satiety hormone GLP-1. Those same soluble fibers can also feed good bacteria in the GI tract, which aids in improved gut health.

Skyr or Greek Yogurt

Skyr is technically a cheese, but it's eaten as a yogurt. Both skyr and greek yogurt are excellent options to use in this recipe. Each ingredient naturally has about three times the amount of protein that regular yogurt contains.

Because greek yogurt and skyr are fermented dairy products, they come packed with a very important nutrient called Vitamin K2. This vitamin has been found to be crucial for getting calcium out of the arteries and putting it into the bones, which aids in both bone and heart health.

Just make sure to opt for whole milk greek yogurt or skyr! Otherwise you don't get the benefit of vitamin K2, which is primarily found in the fat.

Autumn's Vanilla Protein Powder

My pasture-raised zero added sugar protein powder was specifically designed to taste amazing in meals. Most other protein powders are loaded with artificial flavors that overpower the recipe it's added into.

I personally developed my protein powder and tested it in a variety of recipes like protein pancakes, protein waffles, chia pudding, smoothies, protein hot chocolate and more to ensure it had the right balance of flavor while also blending well into the other ingredients.

Our protein powder also only uses 100% monk fruit extract for a touch of sweetness without any added sugar, making it a great option to use in high protein recipes like this one.

You can find my delicious, community loved protein powder to use in this recipe HERE.

How To Make This High Protein Chia Pudding

This flavor packed high protein chia pudding is remarkably easy to meal prep for the week with only a few minutes of active work. Here's how.

1. Mix your base ingredients of chia seeds, yogurt, protein powder and almond milk in a bowl and let this sit until the chia seeds have puffed up. If you want to speed up this process, you can warm up the almond milk a bit first.

2. Prepare the compote by heating raspberries, lemon juice and extract in a pan until juicy.

3. Divide the chia pudding into two glasses, making sure to layer in the juicy raspberry compote and crunchy coconut shreds.

Other recipes you may love:

• Blueberry Mint Probiotic Power Smoothie

• Tropical Lemon Chia Pudding

• Viral Blueberry Cottage Cheese Bowl

Love this recipe? Let me know in the comments below! :)

High Protein Chia Pudding With Raspberry Compote

Serves 2

Ingredients:

• 1/3 cup chia seeds

• 1 1/2 cups skyr, greek yogurt or plant-based greek style yogurt

• 2 scoops Autumn's Vanilla Protein Powder

• 1 cup unsweetened almond milk or coconut milk (from a carton, not a can)

• 1 cup frozen raspberries

• 1/2 lemon, juiced

• 1/2 teaspoon vanilla extract

• 6 tablespoons unsweetened coconut shreds

1. Combine the chia seeds, yogurt, protein powder and almond milk in a bowl and stir to combine. Let this sit covered in the fridge for 10-30 minutes or until chia seeds have fully expanded.

2. Heat a pan to medium low and add the raspberries, lemon juice and vanilla extract. Gently press down on the raspberries with a fork to release the juices. Sauté for 3-5 minutes or until fully warmed through and juicy.

3. Split the chia pudding between two jars, layering a few spoonfuls of sautéed raspberries and 1 tbsp. coconut shreds per layer. Top with additional compote and coconut shreds.

Recipe Note: Warming the almond milk or coconut milk to about 100 degrees F before mixing with the other ingredients helps to significantly speed up the chia seed expansion time. But don't get the milk too hot! Scalding hot liquid can denature protein powder and make it chunky. So if you're in a pinch and need to make this recipe quickly, make sure to heat the milk a bit first.

Frequently asked questions:

Is this high protein chia pudding a snack or a meal?

Unlike most chia pudding recipes that lack protein and enough quality fat, this recipe was designed to have enough protein, fat and fiber to be eaten as a meal. If you find that you're still a bit hungry, you can add extra toppings like one tablespoon of peanut butter or 2 tablespoons walnuts.

Can I make this with dairy-free yogurt?

You can, but it's very important to use a greek-style plant-based greek yogurt. Other plant-based yogurts don't have protein. The greek- style options from brands like Kite Hill add protein into the yogurt making it a bit more comparable to regular greek yogurt. However, keep in mind that plant-based yogurts will not contain important nutrients like calcium or vitamin K2.

Study Mentioned:

Chia Seeds and Weight Loss