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High-Protein GLP-1 Breakfast: Protein Chia Pudding with Berries

High-Protein GLP-1 Breakfast: Protein Chia Pudding with Berries
GLP-1 Nutrition  ·  Recipes

Protein Chia Pudding

A creamy, make-ahead chia pudding boosted with Greek yoghurt and topped with berries. High in protein and fibre, ready and waiting in the fridge.

Why this works on GLP-1

Chia seeds are tiny but mighty: they are rich in fibre and swell into a thick, satisfying pudding, which supports fullness and comfortable digestion on GLP-1 medication. On their own they are modest in protein, so this version stirs through Greek yoghurt and a little protein powder or milk to make it a genuinely high-protein breakfast, and that matters when appetite is lower and protein helps protect lean muscle during weight loss.

Because it is made the night before, there is nothing to do in the morning but add berries, which is a real help on busy or low-energy days. The soft, spoonable texture is also gentle and easy to eat.

~25 gProtein
per serving
~320Calories
per serving
5 minMake ahead,
single serving

Ingredients · makes 1 serving

  • Chia seeds 3 tbsp
  • MilkDairy or unsweetened plant milk 150 ml
  • Greek yoghurt0% · stirred in for creaminess and protein 100 g
  • Vanilla protein powder, optionalFor a higher protein total ½ scoop
  • BerriesFresh or frozen, to top 80 g
  • FlavourVanilla, cinnamon, or a little honey or sweetener to taste
  • To finish, optionalA few nuts, seeds, or a spoon of nut butter to taste

Method

  1. Mix the base. In a jar or bowl, whisk together the chia seeds, milk, and any protein powder, vanilla, or cinnamon. If using protein powder, whisk well so it dissolves smoothly.

  2. Stir and rest. Wait 5 minutes, then stir again to break up any clumps. This second stir is the trick to a smooth, even pudding.

  3. Chill. Cover and refrigerate for at least 3 hours, ideally overnight, until thick and set.

  4. Layer and serve. In the morning, stir the Greek yoghurt through for extra creaminess and protein, or layer it on top. Add the berries and any nuts or seeds, and eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~25 gProtein ~320Calories ~14 gFibre ~26 gCarbs ~13 gFat

Makes one serving, with Greek yoghurt and half a scoop of protein powder. Chia adds a large amount of fibre; the yoghurt and powder carry the protein. Without the powder, protein is around 18 to 20 g. Figures vary with the milk and toppings.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Chia seeds absorb a lot of liquid and are high in fibre, so introduce them gradually and drink enough water, particularly if you experience digestive symptoms on GLP-1 treatments. Always speak with your healthcare professional before making changes to your diet, supplements, or medication.

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