Creamy Greek Yogurt Chia Pudding

This extra creamy chia pudding makes the perfect snack! Filled with protein, healthy fats, and fiber it will leave you feeling full & satisfied. This lightly sweetened base recipe goes great with any of your favorite toppings.

Having healthy snacks prepped in my fridge or pantry is one of my secret weapons to healthy eating! We can’t always be in the kitchen constantly cooking (nor do we probably want to be) so carving out some time to make some healthy, quick-grab options is both efficient and will help you nourish your body with wholesome foods on a daily basis.

This chia pudding packs a lot of nutritional benefits, but what I love most about it is how balanced of a snack it is. It contains protein, fat, and fiber along with some carbohydrates, meaning it’s going to help keep your blood sugar stable after eating it and keep you feeling full and satisfied for longer. You can make a big batch of this recipe ahead of time, and customize it with whatever toppings you’d like to keep it interesting!

Key Ingredients

Dry ingredients

Chia seeds – these little superfoods are loaded with fiber, protein, and omega-3 fatty acids, along with iron, magnesium, calcium, and antioxidants.

Cinnamon – this spice lends a natural sweetness to the pudding without having to add any refined sugar. Cinnamon can also potentially help curb any blood sugar spikes leading to more stable blood sugar overall.

Salt – I like to use Redmond real salt as it’s an unrefined sea salt that contains over 60 trace minerals. Adding salt to any recipe, even sweet recipes, can help boost the flavor as salt binds to the receptors on your tase buds allowing them to work better!

Wet Ingredients

Milk – Cow’s milk is a great source of protein that contains all nine essential amino acids. It’s also rich in calcium, Vitamin D, Vitamin A, and B12. We choose to drink whole, raw milk in our family & use that in recipes but feel free to use any milk or milk alternative you prefer.

Plain greek yogurt – Greek yogurt is high in protein because it is strained, making it more concentrated. It typically contains double the protein then regular yogurt; for example a serving a greek yogurt typically contains 15-20g of protein whereas regular yogurt tops out at 8-10g. It also naturally contains less sugar since the whey has been strained out. It is also rich in probiotics which help to fortify & diversify your gut microbiome. I choose whole milk greek yogurt as the higher fat content leads to higher satiety, aka you feel fuller longer!

Maple syrup – Maple syrup is an excellent natural sweetener as it’s easy to mix into any recipe and is loaded with antioxidants that help fight oxidative stress in the body. It’s also a good source of manganese, zinc, potassium and has a lower glycemic index than refined sugar, meaning it will not cause as big of a blood sugar spike after consumption.

Vanilla – Vanilla is a great way to add natural sweetness and a depth of flavor to a recipe without having to actually increase the sugar content.

Equipment

• Glass mixing bowl with lid
• Glass jars for storing & serving
• Measuring cups
• Measuring spoons
• Handheld milk frother or immersion blender

How to make creamy greek yogurt chia pudding

1. Add milk and greek yogurt to a large mixing bowl and blend with handheld blender until smooth.
2. Add in chia seeds and stir well to fully combine.
3. Add maple syrup, vanilla, cinnamon, and salt and stir to combine.
4. Let the mixture sit for 15 minutes and stir again, then store in fridge for a minimum of 4 hours (I prefer closer to 24 for it to really thicken up).
5. Divide into glass jars to serve or store. Top with your favorite toppings and dig in!

Dietitian tip

Chia pudding, especially with the addition of whole milk greek yogurt, contains a high amount of protein, fiber, and fat. The combination of these macronutrients will act as a “buffer” to any of the carbohydrates consumed within this snack, which will lead to a more subtle spike in blood sugar. Keeping your blood sugar more steady & stable throughout the day will lead to feel fuller longer, have better energy, and will help reduce cravings.

How to serve creamy greek yogurt chia pudding (topping ideas!)

The best part about this chia pudding recipe is you can top it with whatever you want and really customize it to your taste preferences. Adding toppings can add more sweetness, creaminess and texture to your chia pudding. Consider adding fresh berries or sliced bananas for a fruit topping. Adding nuts and hemp hearts will add a little crunchiness and texture while also boosting the protein and healthy fats. Chia pudding is also great topped with your favorite fruit jam or granola, just watch as the sugar content of store bought versions can get on the high side.

How to store chia pudding

Store in an air-tight container in the refrigerator for 5-7 days. I love using mason jars for this as they are a great (and pretty!) way to store servings of this chia pudding for grab & go.