Strawberry Chia Pudding with Greek Yogurt (High Protein!)

This creamy strawberry chia pudding is a crave-worthy breakfast with 19 grams of protein (no protein powder needed) and 10 grams of fibre per jar to keep you full all morning. It takes just 15 minutes of prep and zero cooking and you’ve got 4 jars of kid-approved, grab-and-go breakfasts covered for the week!

I don’t know about you, but I love a little dessert-for-breakfast situation and this strawberry chia pudding is really hitting the spot for that. As a dietitian, I’ve always loved chia pudding. It’s one of the easiest ways to add fibre to your day (one jar of these hits nearly half of the 25 grams most of us are aiming for daily). But most chia puddings fall short on the protein. Without it, that pretty little jar leaves you rummaging through the pantry by 9 am and I need my breakfast to do a little more than that for me. 

This is why I’ve become a little obsessed with blending Greek yogurt right into my high protein chia pudding base.

This strawberry version brings the full PFF trifecta together in one jar (protein, fibre, and nourishing fats), which is dietitian-speak for a breakfast that supports balanced blood sugars, keeps you full longer, and is actually satisfying too (and if you’re feeling the strawberry breakfast vibes, cue up these strawberry overnight oats for your next protein and fibre packed breakfast obsession). 

These are so quick and easy to make they really don’t need much explanation but there are a few key notes you need to know before you whip them up, so let’s quickly chat. 

Key Ingredients That Make This Strawberry Chia Pudding the Best

Yes, use Greek yogurt specifically: This is the non-negotiable. It makes the pudding noticeably thicker and creamier than milk-only versions, or using a regular yogurt, and it’s what brings each serving to about 19 grams of protein!

2 full tablespoons of chia seeds in each jar: Fun fact: this is actually less chia than most puddings use, because the thick Greek yogurt base does half the thickening work for you (milk-based versions need nearly double the seeds to set properly). So if you’re not a huge fan of chia texture, this one’s for you, and they still contribute about 8 of the 10 grams of fibre in each jar, plus omega-3s (a type of anti-inflammatory nourishing fat most of us don’t get enough of), while taking the blended base from smoothie to true pudding texture. 

Honey is the most complimentary natural sweetener: I tested this recipe with both honey and maple syrup, and it turned into a full family taste test at our kitchen counter: my husband and son voted honey, my daughter flip-flopped between the two, and in the end I sided with the boys. Honey has a lighter, almost floral sweetness that lets the strawberry flavour shine, where maple brings a deeper, warmer, caramel-like note that slightly competes with the berries. Maple absolutely works if it’s what you have, but honey is my pick.

Success Tips From My Dietitian Test Kitchen

Fresh strawberries are the way to go (but there’s an exception): I tested with both fresh and frozen strawberries, and fresh was my pick. I happened to be testing in peak summer when local berries are at their juiciest, and fresh gave a sweeter, brighter flavour and a prettier pink colour. That said, when strawberries are out of season, frozen is the move. The flavour difference really wasn’t all that big, and frozen is more consistent year-round. 

Note that fresh strawberry sweetness varies with ripeness, so if yours taste a little flat, just add an extra drizzle of honey. And if you’ve got a flat of fresh berries to use up, my beautiful 5-minute strawberry yogurt parfait will happily take the rest. 

Keep the chia seeds whole, don’t blend them: I tried blending them right into the base, and I don’t recommend it. The texture turned slightly gritty and the seeds brought an earthier flavour that took over the fresh strawberry taste. (Blended chia does set faster, but it’s not worth the texture trade-off here). Stirring them in whole keeps the pudding creamy with that classic gentle pop of texture. 

The double stir is the secret: Because the blended base is so light and airy, the chia seeds don’t stay suspended on the first mix. Stir well before the jars go in the fridge, then give them one more good stir about 30-60 minutes later. If you forget, no stress, just stir well before eating and any settled seeds will redistribute.

Step-by-Step