High-Protein Chia Pudding: 5 Recipes With 20–30 g Protein

October 19, 2026

Classic chia pudding with plant milk has only about 6 g protein – too little for a breakfast that keeps you full. Swap part of the milk for skyr or quark and you get 20–30 g in the same glass.

Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.

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The base recipe (1 glass)

2 tbsp chia seeds (about 20 g)
150 g skyr or low-fat quark
100 ml milk or soy milk
A little honey or sweetener, vanilla

Stir, wait 5 minutes, stir again (prevents lumps), then into the fridge overnight or for at least 2 hours. About 23 g protein.

5 variations

Berry – base plus frozen berries on top; they thaw overnight. About 23 g.
Chocolate – 1 tbsp cocoa in the mix, a few cocoa nibs on top. About 24 g.
Peanut butter banana – 1 tbsp peanut butter, half a banana. About 27 g.
Mango-coconut – coconut milk drink instead of milk, fresh mango on top. About 20 g.
Vegan – soy yogurt (high-protein version) plus soy milk. About 18–22 g depending on the brand.

Tips

Prepare 3 glasses at once – they keep 3 days in the fridge.
Too thick? Stir in a splash of milk in the morning.
Chia seeds are rich in fibre. If you are not used to that, start with 1 tbsp and drink enough water. More on that: high-protein diet and digestion.

More breakfast ideas: overnight oats · baked oats · skyr recipes. How much you need per day: free Protein Calculator.

Every meal already worked out: the High-Protein Cookbook.

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The shopping list that makes hitting your protein easy. Get it free →

Protein values are approximate and depend on brand and portion. With allergies, digestive conditions or if you take blood thinners, check with a doctor before eating large amounts of chia seeds.