This chocolate chia protein pudding uses skyr, milk, and chia seeds to give you 20 grams of protein, no protein powder required.
Table of Contents
This article was developed through a sponsored collaboration with National Dairy Council.
What you’ll need (& their gut health benefits)
Vanilla Skyr
This pudding uses skyr yogurt which you may not be as familiar with compared to Greek yogurt. Also known as Icelandic-style yogurt, skyr is also a strained yogurt like Greek yogurt but is a little thicker and has a slightly sweeter taste.
It’s not just the creamy texture that makes skyr perfect for this recipe, it’s also the protein content. Protein is a helpful gut health nutrient. When you eat more protein it can help to regulate gut hormones that help regulate your appetite and protein can also be helpful for your blood sugar (1, 2). While both skyr and Greek yogurt are excellent sources of protein, some skyr yogurts can have a bit more protein per spoonful. (P.S. If you prefer, you can sub Greek yogurt for skyr in this recipe and still enjoy a high-protein pudding).
Skyr yogurt is also lower in lactose making it a great option for those who have lactose intolerance. (That’s right, lactose intolerance doesn’t mean you have to avoid dairy products!) Skyr has 4 grams of lactose in a 5.3 oz serving which is on par with what you’d find in Greek yogurt (3). For comparison, that’s about one-third the amount of lactose in an 8-oz glass of milk.
Tip:
If you prefer a thinner pudding, you can add more milk (regular or lactose-free) to adjust the consistency to your liking. Alternatively, Greek yogurt would be a good substitute for skyr. There are also high protein yogurts on the market that may be a nice substitute as well.
Cocoa Powder & Chocolate Chips
Chocolate is a sweet treat that also adds a boost of nutrition to this recipe. Plus you get double chocolate flavor because it uses both cocoa powder and chocolate chips.
Have you ever wondered why dark chocolate has a different taste than milk chocolate? While milk chocolate can have more sugar than dark chocolate it’s the polyphenols in dark chocolate that can give it a bitter taste (4). Polyphenols are special compounds that have been linked to a variety of health benefits.
The polyphenols in chocolate are also thought to influence your gut health. It’s thought that these polyphenols may help protect the intestine from inflammation and may have prebiotic effects by encouraging good bacteria in the gut (4). The changes to the gut microbiome along with positive effects on the blood vessels can be reasons why dark chocolate has been found to be helpful for improving insulin resistance (4, 5).
Tip:
To help reduce added sugar intake, double check that your cocoa powder is unsweetened.
Chia Seeds
Chia seeds are small seeds that will swell when added to liquid. When they swell it will have a gel-like consistency, and this is what helps to thicken the pudding. Chia seeds absorb liquids because they are a source of soluble fiber which attracts water.
In addition to being a fiber filled food, chia seeds are also a good source of protein and plant-based omega-3s. This is actually one of my favorite foods to get omega-3s because I personally don’t love fish.
Tip:
Depending on how thick or thin you prefer the chia pudding to be you can adjust the amount of chia seeds used. Skyr is on the thicker side which is why this recipe calls for a bit less of chia seeds than you might normally see for a chia pudding.
How to make
This simple recipe comes together fast and you’ll prep it in the same container you’ll use to eat the pudding with so there’s less dirty dishes.
Prep Ingredients
Gather and measure all the ingredients.
Make the Pudding Mixture
To make your pudding mixture you’re going to combine all your ingredients, except for the chia seeds, and blend.
Shake the Mixture in a Jar
In a mason jar you’ll add the chia seeds and pudding mixture. Then shake well.
FAQs
Can you add protein powder to the pudding?
Yes, you can add protein powder to this pudding. Add the protein powder with the skyr and milk so that it’ll blend seamlessly into the mixture. You can also use chocolate protein powder for a more chocolatey flavor.
Would Greek yogurt work instead of skyr?
Yes, you can sub Greek yogurt for skyr. Greek yogurt is still very creamy so the texture shouldn’t be too different but you may need to use less milk. A 5 oz container of Greek yogurt will have 13 grams of protein.
Is chocolate chia pudding actually good for you?
Yes! From the protein, probiotics and the health-promoting polyphenols this chia pudding recipe is very good for your gut and overall health. This pudding is perfect as a breakfast for an afternoon snack.
Chocolate Chia Pudding (High Protein)
Ingredients
- 3/4 cup vanilla skyr
- 3 tbsp milk
- 1/2 tbsp cocoa powder
- 1 tbsp chocolate chips
- 1.5 tbsp chia seeds
Nutrition
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
