Servings: 1
Calories: 220kcal
Ingredients
- 3 tbsp chia seeds
- 1 cup milk dairy or plant-based
- 1-2 tsp maple syrup or honey (optional)
- ½ tsp vanilla extract (optional)
Instructions
- Whisk ingredients in a jar or bowl.
- Let sit 5–10 minutes, stir again.
- Refrigerate overnight (or at least 4 hours).
- Stir and adjust consistency before serving.
***To Boost the Protein:
- Add 1 scoop protein powder
- Replace part of milk with Greek yogurt
- Blend in cottage cheese for creaminess
- Use high-protein milk (e.g., ultrafiltered or soy)
- Add 1 tbsp nut butter
- Add 1 tbsp hemp seeds
***Example High-Protein Combo (~30g protein)
- 2 tbsp chia seeds
- ¾ cup high-protein milk
- ¼ cup Greek yogurt
- 1 scoop protein powder
- 1 tbsp almond butter
- Top with berries
Notes
Recipe by Laura Kalina, RD.
Nutrition
Calories: 220kcal | Carbohydrates: 18g | Protein: 10g | Fiber: 7g
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