Looking for a creamy, protein-packed breakfast you can make in five minutes? This chia seed pudding with yogurt is the perfect make-ahead meal. It’s thick, satisfying, full of fiber and omega-3s—and it keeps you full for hours. By combining chia seeds with Greek yogurt or your favorite dairy-free option, you get a texture that’s almost like a healthy mousse.
Whether you’re prepping breakfast for the week or looking for a clean snack between meals, this version of chia pudding delivers on taste, nutrition, and simplicity. And if you’re into tropical flavors, try the creamy variation with coconut milk too—it’s one of our all-time favorites.
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Why You’ll Love This Yogurt Chia Pudding
- Extra creamy: The yogurt makes it luxuriously thick and spoonable.
- Protein-rich: Especially if you use Greek yogurt or skyr.
- Versatile: Great base for fruit, spices, or nut butters.
- Gut-friendly: Full of fiber and probiotics (when using cultured yogurt).
- Meal-prep friendly: Make 3–4 jars at once and enjoy all week.
Can You Just Add Chia Seeds to Yogurt?
Absolutely. If you’re in a rush, you can stir a spoonful of chia seeds right into your yogurt. However, they won’t absorb the liquid or thicken unless they sit for at least 10–15 minutes. For a true pudding texture, you’ll need to soak them in a yogurt-liquid mix and let it rest overnight.
This fast stir-in method is great for quick mornings or lunchbox snacks, but for the full pudding experience, soaking is key.
Health Benefits of Chia Seed Pudding with Yogurt
Is It Good for You?
Yes, this combo is a nutritional powerhouse. You get:
- Protein: From yogurt, especially Greek-style (up to 17g per cup).
- Fiber: Chia seeds add around 11g per two tablespoons.
- Omega-3 fatty acids: Good for heart and brain health.
- Calcium: From both yogurt and chia.
- Probiotics: If you use cultured yogurt, you’re helping your gut.
All this, in a snack that tastes like dessert. For a deeper dive into macros, visit our full guide on chia pudding calories.
Can Chia Seeds Be Eaten Raw in Yogurt?
Yes, you can eat them raw, but it’s best to let them hydrate. Dry chia seeds will eventually absorb water inside your body—which can cause discomfort if you haven’t consumed enough liquid. For the best results (and digestion), soak them in your yogurt mixture for at least 2 hours, or ideally overnight.
That said, a tablespoon mixed into a bowl of yogurt and eaten immediately is still safe. Just make sure to drink water with it!
How to Make Chia Seed Pudding with Yogurt
Ingredients
- 2 tablespoons chia seeds
- 1/2 cup plain Greek yogurt (or plant-based yogurt)
- 1/4 cup milk of choice (for better consistency)
- 1 teaspoon maple syrup or honey (optional)
- 1/4 teaspoon vanilla extract (optional)
- Fresh fruit or toppings of your choice
Instructions
- In a mixing bowl or mason jar, stir together the yogurt and milk until smooth.
- Add chia seeds, sweetener, and vanilla. Stir well to combine.
- Let sit for 10 minutes, then stir again to prevent clumps.
- Cover and refrigerate for at least 2 hours or overnight for best texture.
- Top with fruit, granola, or nut butter before serving.
Storage & Meal Prep Tips
- Store in the fridge for up to 5 days.
- Use mason jars or reusable meal prep containers for easy grab-and-go options.
- Layer fruit at the bottom or top—just stir before eating.
Chia Seed Pudding with Yogurt
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 2 hours 5 minutes
- Yield: 1 serving 1x
- Category: Breakfast
- Method: No Cook
- Cuisine: Healthy
Description
Looking for a creamy, protein-packed breakfast you can make in five minutes? This chia seed pudding with yogurt is thick, satisfying, full of fiber and omega-3s—and it keeps you full for hours. Perfect for meal prep or a midday snack.
Ingredients
- 2 tablespoons chia seeds
- 1/2 cup plain Greek yogurt (or plant-based yogurt)
- 1/4 cup milk of choice
- 1 teaspoon maple syrup or honey (optional)
- 1/4 teaspoon vanilla extract (optional)
- Fresh fruit or toppings of your choice
Instructions
- In a mixing bowl or mason jar, stir together the yogurt and milk until smooth.
- Add chia seeds, sweetener, and vanilla. Stir well to combine.
- Let sit for 10 minutes, then stir again to prevent clumps.
- Cover and refrigerate for at least 2 hours or overnight for best texture.
- Top with fruit, granola, or nut butter before serving.
Notes
Store in mason jars in the fridge for up to 5 days. Adjust sweetness and toppings to suit your taste. Stir again before serving if separation occurs.
Nutrition
- Serving Size: 1 serving
- Calories: 240
- Sugar: 6g
- Sodium: 50mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 11g
- Protein: 13g
- Cholesterol: 5mg
How Many Chia Seeds Per Day?
Most health experts recommend 1 to 2 tablespoons of chia seeds per day. This provides a solid dose of fiber, protein, and omega-3s without overwhelming your digestive system. For chia pudding, 2 tablespoons per serving is ideal—but if you’re just mixing into yogurt or smoothies, start with 1 tablespoon and work your way up.
Chia seeds expand when soaked, so more isn’t always better. Drinking water throughout the day helps your body digest the added fiber effectively.
How Many Calories in a Bowl of Chia Pudding with Yogurt?
A typical bowl contains 220 to 250 calories, depending on the type of yogurt and optional add-ins. Here’s a basic breakdown:
- Chia seeds (2 tbsp): 120 calories
- Plain Greek yogurt (1/2 cup): 80–100 calories
- Milk (1/4 cup): 20–30 calories
- Sweetener (1 tsp maple syrup): 15 calories
Toppings like fruit, nuts, or granola will add more. To adjust for your needs, check out our full guide to chia pudding calories.
Best Yogurt Types for Chia Pudding
Greek Yogurt vs. Regular Yogurt
Greek yogurt is thicker and higher in protein, making it perfect for a dense and filling chia pudding. Regular yogurt has a looser texture and more natural sweetness, which some people prefer.
If you’re aiming for a high-protein, low-carb breakfast, greek yogurt chia pudding is the way to go.
Dairy-Free Yogurt Options
You can easily make this recipe vegan by using dairy-free yogurt. Good options include:
- Coconut yogurt: Rich and creamy
- Almond yogurt: Light and nutty
- Soy yogurt: Higher in protein
Just make sure your dairy-free yogurt has a texture thick enough to hold the chia pudding structure.
Flavor Variations to Try
Matcha Chia Yogurt Pudding
Add 1/2 teaspoon matcha powder to the base for an energizing and antioxidant-rich twist. It pairs beautifully with coconut yogurt and a drizzle of honey. Full recipe here: matcha chia seed pudding.
Mango Chia Yogurt Pudding
Layer the chia-yogurt mix with fresh or pureed mango for a tropical, summer-ready breakfast. Optional coconut flakes make it even more flavorful. Try our full mango chia seed pudding version.
Pumpkin Spice Yogurt Pudding
Perfect for fall. Stir in 2 tablespoons pumpkin puree and 1/2 teaspoon pumpkin pie spice to your chia mix. Top with crushed pecans or granola. See the full recipe for pumpkin chia pudding.
Blueberry Lemon Yogurt Pudding
Fold in fresh blueberries and a touch of lemon zest. Top with lemon yogurt or blueberry compote. Refreshing and packed with antioxidants. Here’s our favorite blueberry chia pudding variation.
Common Mistakes to Avoid
Why Is My Yogurt Chia Pudding Runny?
This usually happens if you don’t use enough chia seeds or don’t let it soak long enough. Always stir twice (once immediately, and again after 10 minutes) to distribute the seeds evenly and avoid clumping.
It Tastes Too Sour—Now What?
Some plain yogurts, especially Greek, can be tangy. If you’re not a fan of sour notes, use a touch of maple syrup or vanilla extract to balance the flavor. You can also mix in mashed banana for natural sweetness.
FAQs
Can you just add chia seeds to yogurt?
Yes, but for pudding texture, soak the seeds in yogurt and let sit overnight.
Is chia seed pudding with yogurt good for you?
Yes, it’s loaded with fiber, protein, probiotics, and healthy fats.
Can chia seeds be eaten raw in yogurt?
They can, but soaking them makes them easier to digest and more pudding-like.
How to prepare chia pudding with yogurt?
Stir yogurt, milk, chia seeds, and sweetener. Let sit overnight to thicken.
How many calories in a bowl of chia pudding with yogurt?
About 220–250 calories per serving, depending on yogurt and toppings.
How many chia seeds per day?
1 to 2 tablespoons is recommended, especially when soaked.
Why Yogurt Makes Chia Pudding Better
Yogurt elevates chia pudding from a light snack to a satisfying, nutrient-dense breakfast. It boosts the protein, improves the texture, and brings gut-friendly probiotics to the mix. Plus, it’s incredibly versatile, so you’ll never get bored.
Need even more creamy options? Check out our Greek yogurt chia pudding or give the dairy-free coconut milk version a try. Prep once, and you’re set for the week.
