Этот Малиновый пудинг с чиа is a simple and tasty high-protein snack or dessert that is loaded with 20g белка and it’s your ideal meal prep snack or dessert!

Two jars of Raspberry Chia Pudding decorated with fresh berries.

I love to meal prep. It’s not only a massive time saver to prepare a whole week of meals from breakfast to dinner, snacks, and lunch, but it’s also much cheaper and healthier than eating any kind of take-away food or store-bought meal.

For this week’s meal prep, my high protein meal plan #2, I wanted to have a sweet, creamy snack that was still loaded with protein because when you workout every day, it’s essential on a plant-based diet to refuel with enough protein to keep a healthy body (and mind!). I could have made my High Protein Chia Pudding, Мой Белковая овсянка на ночь или мой Протеиновый кекс в кружке, but I wanted more colors! This raspberry chia pudding is an amazing snack. It’s not creamy, it’s velvety. It’s not good, it’s delicious. It’s not colorful, it’s vibrant!

Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!

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Малиновый пудинг с чиа

Этот Малиновый пудинг с чиа is a simple and tasty high-protein snack or dessert that is loaded with 20g белка and it's your ideal meal prep snack or dessert!

5 от 3 голосов

Печать Обзор Сохранено

шпилька Сохранить в электронном письме

Время подготовки: 10

Холодильник: 35

Общее время: 45

Курс: Десерт

Кухня: американские

Количество порций: 3 сервировки

Калории: 418.7 килокалория

Автор: Карин Клодпьер

Ингредиенты:

Обычные США – Метрика

▢ 9 столовые ложки Семена Chia - divided, 3 tablespoons per jar
▢ 3 чайные ложки Кленовый сироп - divided,1 teaspoon per jar
▢ 1 ½ чайной ложки Экстракт ванили - divided, 1/2 teaspoon per jar

For the raspberry milk

▢ 1 ½ чашку Малина - оттаивали
▢ 2 ¼ чашки Белок соевого молока плюс - Примечания 1

Начинка

▢ ½ чашку Растительный йогурт - Примечания 2
▢ ⅓ чашку Белковая гранола

инструкции

Prepare the pink milk by combining the thawed raspberries and soy milk in a blender (or NutriBullet) and blend it for a few seconds.
Combine the chia seeds and pink milk in 3 small containers. Stir until they are well combined.
Close the jars and keep them in the fridge for 35 minutes to set.
Gently stir the jar to make sure the seeds don't all fall to the bottom. Add the maple syrup and vanilla extract and stir gently again.
Pour some yogurt and protein granola on top of the chia puddings.

Заметки

Примечания 1: You can use any plant-based milk, but if you’d like to increase your protein, opt for protein-enriched soy milk. It’s richer in protein than other milk.

Примечания 2: You can use any liquid sweetener you like, such as coconut nectar or agave syrup.

Подобрать оборудование

Стеклянная банка (15 мл)

Рецепт булавки

Питание

Ингредиенты и замены

В этом абзаце я поделюсь всеми своими советами по выбору правильных ингредиентов. Полный рецепт с указанием пропорций вы найдете в карточке рецепта внизу поста!Перейти к полному рецепту

Семена Chia – Chia seeds are fantastic ingredients loaded with protein, fiber, and other nutrients. It’s, of course, the key ingredient of a chia pudding, because it brings a great texture and gooeyness.
Кленовый сироп – Maple syrup is my favorite unrefined liquid sweetener, but you can also use coconut nectar or agave syrup if you prefer.
Экстракт ванили – For even ore flavor.
Малина – To make the pink milk, I use frozen raspberries that I quickly thaw. You can also use fresh raspberries if you prefer and if they are in season.
Соевое Молоко – Soy milk is the milk brining the most protein, even more than cow milk. I pick an even richer protein-enriched version.
йогурт – I use soy yogurt which is high in protein, but you can use any type of plant-based yogurt.
Белковая гранола – You can use any granola you want. Making your own протеиновая гранола is quite easy, so it’s a great option to keep it as unrefined and free of additives as possible.

How to Make Raspberry Chia Pudding

This recipe is as easy to do as any other chia seed recipe, except that I start with making a pink milk for a more vibrant color. Read the details in the recipe card at the bottom of this post. You can also use the following pictures of the important steps.

Pouring soy milk on thawed berries in a blender.

Combine the thawed raspberries and soy milk in a food processor (I used a NutriBullet).

Blend until the pink milk is smooth and there’s no more large chunk of raspberries.

Prepare 3 jars and split the chia seeds between them.

Pouring the pink milk on the chia seeds.

Pour a third of the pink milk into each of the jars.

Stirring the chia seed pink milk mixture.

Stir the chia puddings, close the lids, and place them in the fridge for 35 minutes.

Take them out of the fridge and add the soy yogurt and protein granola on the top.

Meal Prep Suggestion

This is one of the best recipes to meal prep a ton of healthy snacks. You can easily double or triple the recipe to make 6 or 9 of them.

You can either meal prep a large batch in a single container and assemble the jars with the yogurt and granola just before serving them (this keep the granola more crispy), or you can meal prep a bunch of jars like I did.