High Protein Chia Pudding With Blueberries

This easy grab-and-go High Protein Chia Pudding With Blueberries makes breakfast a breeze. It's loaded with protein, fiber, and probiotics, so you can start the day with a boost that keeps you energized. It's a great meal or snack for anyone working to keep their blood sugar and insulin levels balanced, in an effort to improve insulin resistance, prediabetes or diabetes.

Photo of high protein chia pudding served in a glass jar and topped with Greek yogurt and blueberries.

Why We Love This Recipe for Insulin Resistance

Having these little jars of goodness in your fridge makes getting a nutritious breakfast quick and easy.
One batch of this recipe makes five 10-ounce jars (affiliate link) of High Protein Chia Pudding, so it's perfect for meal prep.
High-protein cottage cheese and Greek yogurt, along with protein powder, pack a whopping 56 grams of protein per serving!
Lots of fiber to keep you full longer and, well, you know, keep you regular! Each serving provides 9 grams of fiber!
A balanced protein-to-carb ratio helps improve blood sugar and insulin resistance. While there are 43 grams of carbohydrates per serving, eight grams are from the allulose and will not play a part in increasing blood sugar or insulin levels.
Healthy fats from the chia seeds and hemp hearts are satiating and heart-healthy!

Photo of 10 ounce glass jars with lids filled with high protein chia pudding with blueberries.

Ingredients for High Protein Chia Pudding With Blueberries

Unsweetened Almond Milk or another low-carb non-dairy milk (macadamia and cashew milk are other good alternatives). If you are limiting carbohydrates, avoid regular dairy milk, which provides 12 grams of carbs per 1 cup. Water is a good option if you don't have non-dairy milk.
Plain Greek Yogurt - Again, we all have our favorites, and we are super keen on Fage's whole milk Greek yogurt for its smooth texture and flavor.
Cottage Cheese - We love whole milk Good Culture cottage cheese, but you can use any brand you prefer. Since we are blending it, the size of the curds doesn't matter here.
Frozen Wild Blueberries - In addition to being sweeter and more flavorful than regular blueberries, wild blueberries are usually harvested from sustainable forests, making them naturally pesticide-free. We love Wyman's brand of wild blueberries, but use whatever frozen blueberries you have available. All blueberries are naturally high in antioxidants and fiber that help us prevent chronic diseases.

Ingredients Continued

Vanilla Protein Powder - We used Ka'Chava brand. When choosing a brand of protein powder, we want to avoid artificial ingredients and fillers. KaChava has a lot of very nutrient-dense ingredients without any artificial sweeteners, but there are many other clean protein powders available! Kachava is also available at Target.
Chia Seeds - These seeds pack a punch with one tablespoon providing about 5 grams of fiber, 3 grams of protein, and 4-5 grams of healthy fats (mostly from omega-3 fatty acids).
Hemp Hearts - Hemp hearts are the inner, chewy part of hemp seeds. Per tablespoon, they provide 1 gram of fiber, 3 grams of protein and 4-5 grams of healthy fat (from omega-3 and omega-6 fatty acids).
Allulose - Allulose (affiliate link) is one of our favorite non-nutritive sweeteners – or calorie-free sugar substitutes. It won't spike blood sugar or insulin levels and has 7 grams of carbohydrates per 2 teaspoons, which our body does not absorb. Plus, there is no weird aftertaste.

Read this review of six different studies, which show that allulose can even reduce post-meal blood sugar levels in five of the studies.
Vanilla Extract for flavor (optional).

How to Make High Protein Chia Pudding With Blueberries

Blend the Base: Combine the almond milk (or water), Greek yogurt, cottage cheese, blueberries, protein powder, allulose, and vanilla (if using) into the base of a high-speed blender (affiliate link) and blend until smooth.

Note: You might want to divide the ingredients into two batches to avoid overfilling your blender (as I did in the photo below... I got away with it, but it was a close call!).

Ingredients for high protein chia pudding with blueberries in a blender base. Leave the chia seeds and hemp hearts out so they can be mixed in later.

Add Seeds: Mix the chia seeds and hemp hearts into the blended mixture and stir thoroughly to combine (break up any chia clumps).
Chill: Divide the mixture evenly into 5 jars with lids (affiliate link). Refrigerate and stir after 30 minutes. Place the jars back in the refrigerator for at least 2 hours (overnight for best texture).
Serve: Enjoy as is, or add toppings, such as a dollop of yogurt, toasted chopped almonds, nut butter, or berries.

Common Questions About This Chia Pudding

Can I use fresh blueberries?

Yes, you can, but you might need to add a little extra water to account for the liquid released when the frozen blueberries thaw.

How long does the chia pudding last in the refrigerator?

It will stay fresh for 4-5 days in a tightly sealed food container like the ones shown here.

Can I freeze chia pudding?

While it's okay to freeze chia pudding for up to two months, we don't recommend this as the consistency of the pudding will change and become watery once defrosted. If you do freeze it, be sure to defrost it in the refrigerator overnight.

Can I use other types of berries or fruit?

Of course! You can use other types of fruit (like peaches and mangoes). We love berries because they're nutritionally dense, full of fiber, and loaded with antioxidants.

Photo of a spoonfull of high protein chia pudding with blueberries being scooped out of a jar.

Recipe

High Protein Chia Pudding With Blueberries

This easy grab-and-go High Protein Chia Pudding with Blueberries makes breakfast a breeze. It's loaded with protein, fiber, and probiotics, so you can start the day with a boost that keeps you energized.

Print Pin Rate

Course: Breakfast, Snack

Keyword: 30 minutes or less, high-protein

Prep Time: 10

Refrigerate: 1

Servings:

Calories: 530kcal

Author: Jackelin Slack and Jen Birge

Equipment

5 Jars With Lids preferably 10 ounce jars
1 High Speed Blender

Ingredients

1 cup unsweetened almond milk or other low-carb milk
2 cups plain Greek yogurt
2 cups cottage cheese
2 cups frozen blueberries unsweetened, slightly thawed*
4 scoops vanilla protein powder about 100 g total
6 tablespoon chia seeds
6 tablespoon hemp hearts
4 tablespoon allulose to taste
1 teaspoon vanilla extract

Get Recipe Ingredients

Instructions

Blend the base: Combine the almond milk (or water), Greek yogurt, cottage cheese, blueberries, protein powder, allulose, and vanilla (if using) into the base of a high-speed blender and blend until smooth. (Note: do not overfill your blender. See note below).
1 cup unsweetened almond milk, 2 cups plain Greek yogurt, 2 cups cottage cheese, 2 cups frozen blueberries, 4 scoops vanilla protein powder, 4 tbsp allulose, 1 tsp vanilla extract
Add seeds: Stir in chia seeds and hemp hearts. Mix very well so chia doesn’t clump.
6 tbsp chia seeds, 6 tbsp hemp hearts
Refrigerate: Divide evenly into 5 10-ounce jars with lids. Refrigerate and stir after 30 minutes. Place the jars back in the refrigerator for at least 2 hours (overnight for best texture).
Serve: Enjoy as is, or top with a dollop of Greek yogurt, toasted chopped almonds, nut butter, or berries.

Notes

Notes:

*If you use fresh blueberries, you might need to add a little bit of extra water to account for the liquid released by the thawed frozen blueberries.

**To avoid ruining your blender or causing a messy blender explosion, divide your ingredients into two batches.

Nutrition

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If you get a chance to try this recipe, please leave us your thoughts below. We love hearing from you! And, remember, all of our recipes are dietitian-approved for insulin resistance, prediabetes and diabetes!