Chia pudding is without a doubt one of my favorite meals. It’s packed with hormone healthy nutrients, tastes amazing (like dessert for breakfast), makes a fabulous vehicle for ALL of the toppings, and is super easy to meal prep ahead of time, making it my go-to for busy mornings.

While I don’t discriminate between my chia pudding flavors (love them all!) I’ve been trying to find ways to get more protein into my diet, so this protein chia pudding has been on heavy rotation, as it sneaks in an extra 20-25 grams per serving. 

You can snag the super easy recipe, tips and details below.

WHY PROTEIN IS IMPORTANT FOR HORMONE BALANCE

Protein is one of three essential macronutrients, alongside carbohydrates and fat, and is an essential structural component of ALL hormones, which means you have to consume sufficient protein to make enough hormones to function properly.

It’s also used to make muscles, tendons, organs, skin, enzymes, neurotransmitters and various molecules that do everything from boost metabolic health, fertility and protection during pregnancy to proper immune and cognitive function as well as regulating your menstrual cycle and blood sugar. 

Bottomline, it’s a very well-researched non-negotiable when it comes to optimal hormone balance and health. 

WHY A PROTEIN-RICH BREAKFAST IS IMPORTANT FOR HORMONE BALANCE

Not only is consuming enough protein daily important for a symptom-free menstrual cycle and balanced hormones, but it’s particularly beneficial to start your day off with a protein-rich breakfast (around 30g of protein), as it sets the tone for how your blood sugar (and thereby hormones) respond the rest of the day. 

This is because upon waking, our blood sugar is typically very low, or in a fasting state, after not eating all night. When we opt for coffee or eat a sweet or carb-heavy breakfast first thing (like pastries, cereal, doughnuts, etc.) the glucose enters our bloodstream quickly, leading to a massive spike, triggering a rush of insulin to remove the excess glucose, thereby resulting in a subsequent crash, increased fat storage, decrease in energy and intense cravings throughout the entire rest of the day. 

We can avoid this cascade of events by instead choosing a breakfast rich in protein, with some fiber (leafy greens, sweet potatoes, chia seeds, etc.) and fat (ghee, avocado, coconut milk, etc.) which will help you feel steady, satisfied and energized afterwards, reducing cravings and prolonging satiation between meals (meaning you don’t need to rely on snacks or caffeine as often to get you through the day).

HORMONE HEALTH BENEFITS OF A PROTEIN-RICH BREAKFAST

Here are some of the specific hormone health benefits you can expect when prioritizing high quality protein sources (20-30 grams of protein) at breakfast: 

+ REGULATES GLUCOSE (I.E.BLOOD SUGAR)

+ IMPROVES SATIETY 

+ DECREASES APPETITE + HUNGER LEVELS 

+ INCREASES MUSCLE MASS + STRENGTH 

+ IMPROVES METABOLIC HEALTH + FAT BURNING

+ HELPS REPAIR TISSUES + ORGANS

+ REDUCES MOOD SWINGS

+ PROMOTES OPTIMAL OVULATORY CYCLES 

+ BOOSTS ENERGY

+ REDUCES NAUSEA + FIRST-TRIMESTER PREGNANCY SYMPTOMS

WHY ADD PROTEIN TO CHIA PUDDING?

As you’re now well aware, protein is a vital macronutrient to include in our meals, especially breakfast! Because chia pudding is naturally rich in healthy fats and dietary fiber, I love adding protein powder to cover all of the bases needed for a hormone balancing, satisfying and nutrient-rich meal, snack or treat. 

HORMONE HEALTHY PROTEIN CHIA PUDDING INGREDIENTS 

+ PROTEIN POWDER

Adding protein powder to this chia pudding is a great way to keep blood sugar steady and your hormones happy (see benefits above!) Quality matters here, and I opt for protein powder that uses a chemical free extraction process, contains minimal ingredients, and is sourced from grass-fed cows or animals (for more bioavailable protein and nutrients). This is currently my go-to brand and I love this one for a plant-based option. 

+ CHIA SEEDS

I am literally obsessed with chia seeds, which are loaded with thyroid-supportive omega-3 fatty acids and soluble fiber that helps to eliminate excess estrogen as well as feed healthy gut flora. Plus their ability to expand with a liquid and create a creamy pudding is magic. 

+ COCONUT

Coconut in all forms (milk, cream, oil, flakes, etc.) is rich in saturated fat needed to produce sex hormones (estrogen, testosterone and progesterone), which do everything from regulate a healthy menstrual cycle to boost fertility, cognitive function, confidence, and mood. It also makes the CREAMIEST chia pudding. 

+ SUPERFOOD TOPPINGS

While there’s no shortage of delicious and nutritious chia pudding topping options, I love using hemp seeds (high in anti-inflammatory omega-3s), creamy nut butter (8g of protein per 2 tablespoons), fresh berries (rich in antioxidants and fiber), pumpkin seeds (helps balance out estrogen levels) or seed cycling granola (delicious and supports a healthy menstrual cycle!). 

HOW TO MAKE PROTEIN CHIA PUDDING

Making protein chia pudding is so easy! All you need to do is:

1) In a large bowl, whisk together the coconut milk and protein powder until the protein powder has completely dissolved (you can also use a handheld mixer or a blender to get rid of any clumps, but I find whisking to be easy and effective).

2) Stir in the maple syrup, vanilla, sea salt and chia seeds and thoroughly whisk until well combined. Let the mixture sit for 5-10 minutes, then stir again to break up any clumps of seeds and ensure the liquid is properly distributed, which will give it the perfect texture. 

3) Pour the mixture into a large glass container or individual portioned glassware and cover with an airtight lid. Store overnight in the refrigerator to let the pudding set (a bare minimum of 2 hours is needed).  

HORMONE HEALTHY PROTEIN CHIA PUDDING TOPPING IDEAS

+ Fresh Berries 

Loaded with fiber and antioxidants to reduce inflammation! I love a combo of fresh, organic raspberries, blueberries and blackberries. 

+ Nuts/Seeds + Nut/Seed Butter

A great way to get in extra protein, fiber, vitamins and minerals. I especially love creamy peanut butter (because hello yum + 8g extra protein per serving), hemp seeds (rich in anti-inflammatory omegas), pumpkin seeds (helps balance out estrogen levels) and seed cycling granola (delicious crunch factor + supports a healthy menstrual cycle!)

+ Full-Fat, Unsweetened Greek Yogurt

A great way to sneak in more protein (about 10g per 1/2 cup!) and adds a creamy texture and tangy taste, as well as gut-healthy probiotics. 

+ Cacao Nibs

So yummy and loaded with antioxidants!

+ Bee Pollen

Rich in B vitamins crucial for fertility, optimal progesterone production and a healthy menstrual cycle. 

PROTEIN CHIA PUDDING TIPS

To make the best-tasting chia pudding, don’t skip these tips:

+ DO A SECOND STIR

This is my top tip to create the best texture for your chia pudding. After you mix all of the ingredients together, let your chia pudding rest for 5 to 10 minutes before giving it another good stir. This helps the liquid distribute evenly and breaks up any clumps of chia seeds, keeping the texture smooth and creamy throughout. 

+ CHOOSE A GOOD PROTEIN POWDER

This is key for flavor, because if your protein powder has a funky taste, it will impact your chia pudding! I love opting for this brand in vanilla, or you could go unflavored as well. 

+ USE CANNED COCONUT MILK 

Using a canned, full-fat organic coconut milk is guaranteed to give your chia pudding the creamiest, most decadent taste and texture! 

HOW TO STORE PROTEIN CHIA PUDDING

You want to store your chia pudding in airtight glass containers in the fridge for maximum freshness, ensuring they hold up for about 5 days in the fridge. I’m obsessed with these cute individually-portioned glass jars with bamboo lids for an easy grab and go option. 

MORE HIGH PROTEIN + HIGH FIBER RECIPES

+ 30+ 30g of Protein Breakfast Recipes

+ 30g Protein Cheat Sheet

+ High Fiber Foods Chart + Recipes For Healthy Hormones

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The BEST Protein Chia Pudding

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GF

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VG

A simple, creamy, delicious + hormone healthy protein chia pudding recipe that’s also naturally dairy-free, gluten-free + vegan-friendly.

PREP TIME:	TOTAL TIME:
02:00 Hours	02:10 Hours

• Author: Lauren Chambers

• Servings: 2-3

• Recipe Type: dessert, breakfast, snack

• Cuisine: American

Ingredients

• 1 13.5 ounce (1 3/4 cup) can of organic, full-fat, unsweetened coconut milk 
• 1 to 1 1/2 servings of high quality vanilla protein powder (you want 30g of protein total!)
• 2 – 4 tablespoons pure maple syrup (depending on how sweet your protein powder is)
• 1 teaspoon pure vanilla extract
• 1/2 teaspoon sea salt
• 1/2 cup chia seeds

Instructions

1. In a large bowl, whisk together the coconut milk and protein powder until the protein powder has completely dissolved (you can also use a handheld mixer or a blender to get rid of any clumps, but I find whisking to be easy and effective).
2. Stir in the maple syrup, vanilla, sea salt and chia seeds and thoroughly whisk until well combined. Let the mixture sit for 5-10 minutes, then stir again to break up any clumps of seeds and ensure the liquid is properly distributed, which will give it the perfect texture.
3. Pour the mixture into a large glass container or individual portioned glassware and cover with an airtight lid. Store overnight in the refrigerator to let the pudding set (a bare minimum of 2 hours is needed). Top with desired toppings to serve!

Notes

*Store in airtight glass jars in the fridge for up to 5 days.

Recipe Rated:

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