High Protein Tiramisu Chia Pudding Recipe
Introduction
This High Protein Tiramisu Chia Pudding combines the rich flavors of classic tiramisu with a nutritious boost of protein and fiber. It’s a delicious, creamy treat that’s perfect for breakfast or a healthy dessert.
Ingredients
- 0.25 cup chia seeds (unprocessed)
- 1 cup ultra-filtered milk (like Fairlife, 2% or whole, unflavored, must be cold)
- 0.5 scoop unflavored or vanilla protein powder (approx. 15g, high quality whey isolate or casein recommended)
- 2 tbsp strong brewed espresso (completely cooled) or 3 tbsp strong coffee
- 1 tsp vanilla extract (pure)
- 1 tsp maple syrup (optional, for sweetness)
- 1 pinch salt
- 0.5 cup Greek yogurt (plain, unsweetened, 2% or whole)
- 0.25 scoop vanilla protein powder (approx. 7g)
- 1 tsp maple syrup (optional, for sweetness)
- 1 tbsp milk (optional, to loosen to spreadable consistency)
- 1 tbsp unsweetened cocoa powder (for dusting)
- a few whole coffee beans (optional, for garnish)
- a few chocolate shavings (optional, for garnish)
Instructions
- Step 1: Ensure the espresso or strong coffee is completely cooled before starting.
- Step 2: In a medium bowl, whisk together the ultra-filtered milk, unflavored or vanilla protein powder, cooled espresso (or coffee), vanilla extract, maple syrup, and a pinch of salt until the protein powder is fully dissolved and the mixture is smooth.
- Step 3: Whisk in the chia seeds until evenly distributed. Let the mixture sit for 5 to 10 minutes.
- Step 4: Whisk the chia mixture again to prevent clumping. Cover and refrigerate for at least 4 hours or overnight (about 8 hours) until set and firm.
- Step 5: Prepare the cream layer by whisking together Greek yogurt, vanilla protein powder, maple syrup, and optional milk until smooth and creamy. Cover and chill until ready to use.
- Step 6: In a clear glass or jar, spoon in the fully set chia pudding base and smooth the top into an even layer.
- Step 7: Spoon the high-protein cream layer gently over the chia base, spreading evenly into a smooth layer.
- Step 8: Using a fine-mesh sieve, dust the top evenly with unsweetened cocoa powder, being careful not to get cocoa on the sides of the glass.
- Step 9: Chill the assembled pudding for 30 minutes to let the cocoa settle and keep layers distinct. Garnish with coffee beans or chocolate shavings if desired and serve cold.
Tips & Variations
- For a stronger coffee flavor, use espresso rather than regular coffee.
- Maple syrup is optional; adjust sweetness to taste or substitute with honey or agave nectar.
- If you prefer a lighter cream layer, swap Greek yogurt for a plant-based yogurt of your choice.
- Stir the chia pudding a couple of times during the first 10 minutes to avoid clumps.
- Add a sprinkle of cinnamon or nutmeg to the cream layer for a warm spice twist.
Storage
Store the assembled chia pudding covered in the refrigerator for up to 3 days. It is best enjoyed cold but can be taken out a few minutes before serving for a softer texture. Stir gently before serving if any separation occurs.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use other types of milk instead of ultra-filtered milk?
Yes, you can substitute with almond, oat, or soy milk, but the texture and protein content may vary slightly.
How do I prevent the chia seeds from clumping?
Whisk the chia mixture vigorously before refrigerating and again after 5-10 minutes. This helps keep the seeds evenly distributed and prevents clumps from forming.
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High Protein Tiramisu Chia Pudding Recipe
- Total Time: 4 hours 10 minutes (plus chilling time, preferably overnight)
- Yield: 2 servings 1x
Description
This High Protein Tiramisu Chia Pudding combines the indulgent flavors of classic tiramisu with a nutritious, protein-packed twist. Featuring creamy Greek yogurt and protein powder layered over a rich chia seed base infused with espresso, this dessert is perfect for a healthy breakfast or guilt-free treat. With 30 grams of protein per serving, it’s both satisfying and delicious.
Ingredients
Scale
Chia Pudding Base
- 0.25 cup chia seeds (unprocessed)
- 1 cup ultra-filtered milk (such as Fairlife, 2% or whole, unflavored, cold)
- 0.5 scoop unflavored or vanilla protein powder (approx. 15g, whey isolate or casein recommended)
- 2 tbsp strong brewed espresso (completely cooled) or 3 tbsp strong coffee
- 1 tsp vanilla extract (pure)
- 1 tsp maple syrup (optional, for sweetness)
- 1 pinch salt
Cream Layer
- 0.5 cup Greek yogurt (plain, unsweetened, 2% or whole)
- 0.25 scoop vanilla protein powder (approx. 7g)
- 1 tsp maple syrup (optional, for sweetness)
- 1 tbsp milk (optional, to loosen to spreadable consistency)
Topping and Garnish
- 1 tbsp unsweetened cocoa powder (for dusting)
- A few whole coffee beans (optional, for garnish)
- A few chocolate shavings (optional, for garnish)
Instructions
- Prepare the Espresso: Ensure the brewed espresso or strong coffee is completely cooled before starting the recipe to prevent cooking the chia seeds or protein powder.
- Make the Chia Base: In a medium bowl, whisk together ultra-filtered milk, unflavored or vanilla protein powder, cooled espresso, vanilla extract, maple syrup, and a pinch of salt until the protein powder is fully dissolved and the mixture is smooth and uniform.
- Add Chia Seeds: Stir in the chia seeds, ensuring even distribution, then let the mixture rest for 5–10 minutes to begin thickening.
- Whisk Again and Chill: Whisk the chia mixture once more to break up any clumps, cover the bowl, and refrigerate for at least 4 hours or ideally overnight (around 8 hours) until the pudding is fully set and firm.
- Prepare the Cream Layer: Whisk together Greek yogurt, vanilla protein powder, maple syrup, and optional milk until the mixture is smooth and creamy. Cover and chill until ready to assemble.
- Assemble the Pudding: Spoon the chilled, set chia pudding into clear glasses or jars and smooth the surface evenly.
- Add the Cream Top: Carefully spoon the protein-rich cream layer over the chia base, spreading it into a smooth, even top layer.
- Dust with Cocoa: Using a fine-mesh sieve, dust the top layer evenly with unsweetened cocoa powder, avoiding the sides of the glass for a neat presentation.
- Final Chill and Garnish: Refrigerate the assembled pudding for 30 minutes to allow the cocoa powder to settle and the layers to remain distinct. Garnish with whole coffee beans and chocolate shavings if desired, then serve cold.
Notes
- Use high-quality protein powder (whey isolate or casein) for best texture and flavor.
- Make sure the espresso or coffee is fully cooled to prevent cooking the chia seeds or curdling the protein.
- Optional maple syrup can be adjusted or omitted based on sweetness preference.
- The cream layer can be thinned with milk for easier spreading if needed.
- Letting the pudding sit overnight yields the best texture and flavor integration.
- For a vegan alternative, replace dairy milk and Greek yogurt with plant-based substitutes and use a plant-based protein powder.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Dessert
- Method: No-Cook
- Cuisine: Italian-inspired
Keywords: protein pudding, tiramisu chia pudding, high protein dessert, healthy tiramisu, chia seed dessert, no-cook pudding, Greek yogurt dessert
