Name: פודינג צ'יה עשיר בחלבון
Prep time: 10 min
Total time: 370 min
Ingredients: 9 כפות זרעי צ'יה; 2 1/4 cups Soy Milk; 3-6 teaspoons Maple Syrup; 3/4 כפית תמצית וניל; 1 1/2 cup Plant-Based Yogurt; 2 כפות אבקת חלבון וניל; 3/4 כוס פטל

Meal prep several days of breakfast in just 10 minutes and boost your protein intake with this High-Protein Chia Pudding loaded with over 20 גרם חלבון and made with only 4 ingredients.

High Protein Chia Pudding in two jars, decorated with raspberries and blueberries.

בשבוע זה high-protein meal prep, I’ve decided to make a High-Protein Vegan Salad for lunch, Cauliflower Pasta for dinner, and my Perfect Bar Recipe, but I needed a high-protein breakfast to start the day and load after my morning workouts.

I could have made my classic שיבולת שועל ללילה עם אבקת חלבון, which is easy to meal prep, or make a large batch of my פנקייק חלבון, but I wanted something fresh and different. And while I have many chia pudding recipes, I wanted something with even more protein!

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פודינג צ'יה עשיר בחלבון

Meal prep several days of breakfast in just 10 minutes and boost your protein intake with these high-protein chia puddings loaded with over 20 grams of protein.

5 החל מ- 2 קולות

קופונים להדפסה סקירה שמור

אורן שמור באימייל

זמן התכוננות: 10

קירור: 6

זמן כולל: 6 10

קוּרס: ארוחת בוקר - Breakfast

מסעדה: אֲמֶרִיקָאִי

המנות: 3 צנצנות

קלוריות: 402.8 קק"ל

מְחַבֵּר: קארין קלודפייר

רכיבים

ארה"ב המנהג - מטרי

▢ 9 כפות זרעי צ'יה
▢ 2 ¼ כוסות חלב סויה
▢ 3-6 כפיות סירופ מייפל
▢ ¾ כפית תמצית וניל

Yogurt topping (to divide in each jars)

▢ 1 ½ גָבִיעַ יוגורט על בסיס צמחי
▢ 2 כפות אבקת חלבון וניל
▢ ¾ גָבִיעַ פטל

הוראות

Prepare 3 glass mason jars.
In each jar, add 3 tablespoons of chia seeds, 3/4 cup of soy milk, 1/2 teaspoon of vanilla extract, and 1-2 teaspoons of maple syrup.
Use a fork to stir and break any lumps of chia seeds.
Close the lid and pop the chia puffing in the fridge to set. Leave it for at least 35 minutes, more if you want to.
Meanwhile, stir thawed raspberries, protein powder, and yogurt in a large bowl. Stir and mash the raspberries to form a smooth pink yogurt.
When the chia pudding is set, remove it from the fridge, remove the lid, and divide the raspberry yogurt evenly between each jar. If you like, add a few fresh raspberries on top of the jar. Close the lid.
Store for up to 4 days in the fridge and eat from the jar.

ציוד מחנאות

צנצנת זכוכית (15 אונקיות)

מתכון סיכה

תזונה

מרכיבים ותחליפים

הפסקה הזו נותנת לכם את כל הטיפים שלי לגבי בחירת המרכיבים הנכונים. למתכון המלא עם המידות, גללו לכרטיס המתכון בתחתית הפוסט!עבור למתכון המלא

This recipe is really easy to make, it only takes a handful of ingredients.

זרעי צ'יה – Chia seeds are nutritional powerhouses. They are loaded with nutrients, vitamins, and omega-3 fatty acids, and are rich in protein. Since this is a chia pudding, you can’t substitute this ingredient.
חלב סויה – Soy milk is a high-protein, dairy-free milk alternative. You can replace it with any plant-based milk, but other milk, including dairy milk, contain less protein.
סירופ מייפל – You can use any type of liquid sweetener, like coconut nectar, brown rice syrup, or agave syrup.
תמצית וניל – לעוד טעם.

Then, you can make the chia pudding even better (and much prettier) with the following optional ingredients;

יוגורט טבעוני – There are many different brands and kinds of plant-based yogurt. If you’re targeting higher protein options, choose soy-based yogurt.
אבקת חלבון וניל – I use either pea protein powder, peanut protein powder, or almond protein powder. You can find each of these with between 20 and 30 grams of protein per serving.
פטל – Just a few fresh raspberries on top of the jars makes it look absolutely delicious. I also put raspberries in the yogurt for the nice pink color.

How To Make High Protein Chia Pudding

Making this high-protein chia pudding is super easy. Get the full instructions in the recipe card below, or use the following pictures.

Combining high-protein chia pudding in a jar. — Pour all the high-protein chia pudding ingredient in a jar.

Leave the chia pudding in the fridge for 30 minutes to set. — Leave the chia pudding in the fridge for 35 minutes to set.

Combine the top layer ingredients in a large mixing bowl.

Pour the raspberry yogurt mixture on top of the chia pudding.

Top the chia pudding with fresh berries.

Meal Prep Options

This recipe is a great simple way of prepping several days of healthy, high-protein breakfasts. Along with my other meal-preppable lunches, snacks, and dinners, it allows you to save a lot of time, while eating healthy and wholesome.