Start your morning fueled and satisfied with my high-protein chia pudding parfaits! Chia yogurt pudding is layered with sweet fruit and crunchy nuts and seeds for a nostalgic fruit-on-the-bottom yogurt feel, plus a whopping 44 grams of protein and 17 grams of fiber for grown-up goodness. You'll love it!
And if you enjoy this recipe, you'll love my chia pudding Greek yogurt bowl (with 30g of protein), too!
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❤️ Why You'll Love this Recipe
Quick and Easy - This high protein chia pudding breakfast recipe comes together in under an hour for a whole workweek's worth of nutrient-dense breakfasts. You won't need any fancy tools or techniques to pull it off either!
Protein Packed and Fiber Full - Starting the day with good amounts of protein and fiber will set you up to feel satiated and fueled to take on your work, workouts, for weight loss, or whatever is thrown your way. Each of these chia and yogurt parfaits delivers both, as well as a balance of carbohydrates and healthy fats. Get the full macros in the recipe card below.
Customizable - This meal prep option will serve you year-round because you can switch out the fruit compote ingredients with whatever is in season. Stone fruit during the summer, pumpkin in the fall, spiced apples and pears for a cozy apple pie vibe in the winter, and mixed berry for spring!
👉🏾 Make-ahead breakfasts save my sanity in the mornings, so I have plenty of options for you to peep next: protein pancake muffins, mini tortilla quiche, frozen smoothie packs, and baked oatmeal bites!
Featured Reader Review
★★★★★
"I've made this dish twice now and I am obsessed! It is very easy to follow, tasty, & nutritious. Very few recipes with this much fiber!"
-Ashley
What You'll Need for this Recipe
Greek Yogurt combines with milk to form the chia pudding base. I recommend using plain, unsweetened yogurt, but feel free to mix things up with strawberry or vanilla-flavored blended yogurt, if that's your thing. Grab full-fat or low-fat fat depending on your preference and health goals.
Chia Seeds, of course! You can use whole or ground seeds--whatever is available to you. I've found that either works well.
Fruit for the fruit-on-the-bottom layer and topping. I'm using peaches and plums here, though you can use other fleshy fruits like strawberries, blueberries, raspberries, mangos, apples, and cherries. Fresh or frozen work interchangeably in this recipe.
Check out the recipe card below for full ingredients list, measurements, nutrition facts, and step-by-step instructions!
Substitutions & Variations
Milk - I find the texture of the pudding comes out perfectly with a cup of almond milk, but you can also make this chia pudding with yogurt and no milk, if you prefer. It will be thicker.
Toppings - Topping the parfaits with nuts and seeds adds a nice crunchy texture and additional protein and fiber. Feel free to use almonds, walnuts, peanuts, pistachio, or whatever you like. Banana slices and dried fruit like raisins and coconut flakes are also good options.
Sweetener is optional in the compote and sometimes unnecessary if you're using perfectly ripe fruit. Use honey, maple syrup, agave nectar, date paste, or a zero-sugar option like stevia.
Protein Powder mixes into the Greek yogurt seamlessly, and you won't even notice it's there! For chia pudding with yogurt and protein powder, I recommend using an unflavored and unsweetened protein powder of your choosing, including whey, pea protein, grass-fed beef, or even collagen peptides.
Vegan - Use plant-based ingredients like non-dairy coconut milk and vegan yogurt, protein powder, and sweetener to make this recipe vegan.
How to Make Greek Yogurt Chia Pudding Parfait
- Step 1: Slice the fruit thinly. No need to peel it unless you want to!
- Step 2: Cook the sliced fruit down with spices and sweetener into a jammy compote.
Pro Tip #1
You can prep the fruit and even make the compote up in advance and store in the fridge for a few days or in the freezer for a few months!
- Step 3: Mix up the yogurt, milk, protein powder, chia seeds, and extracts, then set aside.
- Step 4: Puree half the fruit compote.
Pro Tip #2
The chia pudding will seem thin at first, but don't worry. It will become thick and creamy within just a few minutes.
- Step 5: Layer the puree, yogurt, then compote and top with the nuts or seeds of your choice.
Frequently Asked Questions
Store in an airtight container and refrigerate. Keeps for up to five days. You can store the single serve parfaits already assembled or keep each component separately and build them as you need them.
Yes. Both the fruit compote/puree and chia pudding are freezer friendly. Store in separate airtight, freezer-safe containers for up to three months. Thaw in the refrigerator overnight before serving.
How to Serve
You can eat your blended chia pudding with yogurt parfait right away, but I find it tastes best chilled. Chilling overnight in the fridge also gives the chia seeds more time to absorb moisture. Serve it in jars, bowls, or meal prep containers.
Breakfast: Chia seed yogurt parfait is a solid way to start the morning, especially if you make it ahead. Just grab and go from the fridge. Whether you're chasing little ones around, commuting into the office, both or neither, the convenience is unmatched.
Snack or Dessert: You can portion it out into smaller servings to have in the fridge for healthy snacks or even a guilt-free sweet note at the end of the day.
Is this recipe good for people with PCOS?
Absolutely! As a woman who is thriving with PCOS, I attribute breakfast ideas like this protein-rich chia breakfast pudding with helping me manage and even eliminate symptoms.
Eating adequate amounts of protein, fiber, and healthy fats, and in combinations that support stable blood sugar, helps us fight insulin resistance and feed happy hormones. Here are a few ingredients in this dish that do just that:
- Chia seeds are a powerhouse here with protein, fiber, and healthy fats (Harvard Medical School)!
- Cinnamon supports balanced blood sugar by helping soften spikes (Healthline).
- Greek yogurt (for women with PCOS who tolerate dairy) helps manage appetite and support muscle building (Medical News Today), which are major keys for us.
- Nuts and seeds provide protein, fiber, and lignans that support hormonal balance, including reduced androgen levels and estrogen modulation (Allara Health).
Bonus: This dish is also a great seed-cycling recipe to support balance in every phase of the cycle! Use pumpkin seeds and flax seeds during the menstrual and follicular phases and sunflower and sesame seeds during the ovulatory and luteal phases. This benefits the female body, whether or not you have PCOS.
More Blood Sugar Balancing Recipes
Looking for other recipes like this? Try these:
I hope you'll enjoy this high protein chia pudding Greek yogurt parfait soon and very soon. And sharing is caring, so be sure to pin this recipe for later and follow me over on Pinterest. Thanks for reading!
📖 Recipe
High Protein Chia Yogurt Pudding Parfaits
Equipment
Ingredients
For the Fruit Layers
- 3 cups fruit I used peaches and plums
- 1 teaspoon ground cinnamon
- ½ teaspoon ground cardamom
- ¼ teaspoon ground ginger
- sweetener to taste optional
For the Greek Yogurt Chia Pudding
- 32 ounces Greek yogurt
- 1 cup milk
- 4 servings unflavored protein powder or collagen peptides powder
- 2 teaspoons vanilla extract
- 1 teaspoon almond extract optional
- ¾ cup chia seeds
For the Toppings
- 10 tablespoons almonds chopped
- 5 tablespoons sunflower seeds
- 5 tablespoons sesame seeds
Instructions
- Make the Fruit Compote: Thinly slice the fruit then add it to saucepan over medium-low heat with cinnamon, cardamom, ginger, and sweetener (if using).3 cups fruit, 1 teaspoon ground cinnamon, ½ teaspoon ground cardamom, ¼ teaspoon ground ginger, sweetener to taste
- Stir until fruit is coated in spices. Cook down, stirring occasionally, until the fruit has a jammy texture with its liquid expressed and slightly thickened (about 20-25 minutes). Remove from heat and let cool.
- Make the Pudding: In a mixing bowl, combine Greek yogurt and milk then vigorously mix in protein powder to prevent any lumps. Stir in vanilla extract and almond extract, then mix in chia seeds last. Set aside to thicken.32 ounces Greek yogurt, 1 cup milk, 4 servings unflavored protein powder, 2 teaspoons vanilla extract, 1 teaspoon almond extract, ¾ cup chia seeds
- Add half the fruit compote to blender and pulse until smooth (about 10 seconds).
- Assemble the Parfaits: Divide puree evenly between five containers, then repeat with the chia pudding, followed by the remaining compote. Top each with two tablespoons of almonds and one tablespoon of each type of seed.5 tablespoons sunflower seeds, 5 tablespoons sesame seeds, 10 tablespoons almonds
Ashley Byrd says
I’ve made this dish twice now and I am obsessed! It is very easy to follow, tasty, & nutritious. Very few recipes with this much fiber!
Jazzmine Woodard says
Thanks for your feedback, Ashley! So glad you're enjoying this one.
Deandra says
If I could give this recipe more than five stars, I would. Very easy to follow and my kids adored the parfaits! Thanks Miss Jazz!
Jazzmine Woodard says
Thanks, Deandra! So happy your kids enjoyed.
Candace Holley says
Recipe is delicious! Love the spiced fruit compote and the addition of Greek yogurt and protein make it an even more nutritious breakfast, snack or guilt free dessert. I opted to only have compote on bottom and fresh sliced fruit on top with grain free granola! Yummm!
Jazzmine Woodard says
Thank you Candace! I appreciate your feedback and am so glad you enjoyed this chia pudding.