This strawberry chia seed pudding is a no-bake breakfast or snack made by blending fresh strawberries with Greek yogurt, then stirring in chia seeds to thicken. As a dietitian, I like this version because it swaps the coconut milk most chia pudding recipes use for Greek yogurt, which brings the protein and calcium up while keeping saturated fat down.
A Quick Look At This Recipe
✅ Recipe Name: High Protein Strawberry Chia Seed Pudding
🕒 Ready In: ~5 minutes active prep + chill overnight (or at least 1 hour if short on time)
👪 Serves: 4
🍽 Nutrition: ~280 calories per serving, 17g protein and 9g fiber
🥣 Main Ingredients: Strawberries, Greek yogurt, milk, chia seeds, honey or maple syrup
📖 Dietary Info: Vegetarian, gluten-free, high protein, high fiber, no bake
⭐ Why You'll Love It: Tastes like strawberry milk with a chia twist and it will help keep your bowels regular!
You've probably noticed giant strawberry chia puddings all over your feed lately. A lot of the recipes I've seen use coconut milk as the base, which tastes good, but as a dietitian, it's not what I'd reach for first. Coconut milk is high in saturated fat and doesn't bring much protein or calcium to the table.
So I wanted a version that still gives you that same thick, milkshake-like texture, but built on Greek yogurt instead. You get the creaminess without sacrificing the nutrition, plus a solid amount of protein and calcium in every serving.
I tested this recipe using both fresh and frozen strawberries, since good quality fresh strawberries aren't always easy to find or affordable depending on where you are. Both versions work well, and I'll walk you through how to adjust things depending on which one you use.
If you like easy make ahead breakfasts, you might also enjoy my healthy overnight oats or my carrot cake baked oats too!
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Recipe Nutrition Highlights
- High in protein: With 17 grams per serving, this pudding gets over 24% of its calories from protein, which meets the criteria to call it high in protein. That comes mostly from the Greek yogurt and milk, with a smaller amount from the chia seeds themselves.
- High in fiber: Chia seeds are one of the most concentrated fiber sources you can eat, and this recipe delivers 9 grams per serving between the seeds and the strawberries. Fiber feeds the bacteria in your gut and helps keep things moving, so to speak. If you want to read more about why fiber matters, I've got a full breakdown in my top fibre foods post.
- Lower in saturated fat than most chia puddings: A lot of chia pudding recipes lean on coconut milk, which is high in saturated fat.
- Good source of calcium: Between the yogurt and the milk, you're getting over 350mg of calcium per serving, which is roughly a quarter of what most adults need in a day.
- This recipe does contain natural sugar from the strawberries and a small amount of added sugar from the honey or maple syrup. It's not a "no sugar" recipe, it's a recipe where the sugar comes with fiber, protein and other nutrients attached, which is a different thing.
Nutrition information was calculated using Cronometer, a nutrition tracking tool that uses the USDA FoodData Central database and verified brand data for accuracy. Estimates are based on the exact ingredients and amounts listed, so your numbers may vary slightly depending on the brands and measurements you use. Food is much more than just numbers though, so use these as a guide rather than a rule.
Key Ingredients
The complete ingredient list with measurements can be found in the recipe card below.
- Strawberries: Fresh or frozen both work. Frozen strawberries release more liquid as they blend, which is why the milk gets left out of that version (more on this below).
- Greek yogurt: I use 2% fat plain Greek yogurt (I use the brand Fage) for a good balance of creaminess and protein. 0% or full fat works too if you prefer. For dairy-free or vegan, swap in a plant-based yogurt alternative, keeping in mind the protein content will be lower.
- Milk: I use 2% dairy milk, but you can use whichever kind of milk you prefer. This is only needed if you're using fresh strawberries. If you're using frozen strawberries, leave the milk out entirely, since the strawberries release enough liquid on their own
- Honey or maple syrup: Either works well here. Use maple syrup to keep the recipe vegan.
- Vanilla extract: Adds warmth and rounds out the strawberry flavor.
- Lemon juice: A small amount brightens the strawberry flavor and stops it from tasting flat.
- Chia seeds: Older chia seeds don't gel as reliably, so check your seeds haven't been sitting in the cupboard for years.
Equipment
Blender: You need a blender (or an immersion blender) to get the strawberries and yogurt fully smooth before adding the chia seeds. A food processor works too if that's what you have on hand.
How To Make This Strawberry Chia Pudding
Below are the simple steps for how to make this recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Add the strawberries, Greek yogurt, milk (if using), honey or maple syrup, vanilla extract, lemon juice and salt to a blender or a bowl. Blend until completely smooth with no strawberry chunks left.
- Pour the mixture into a large bowl or jug. Add the chia seeds and stir well to combine, making sure there are no clumps sitting at the bottom.
- Let the mixture sit for 10 minutes, then stir again. This second stir is important, it stops the chia seeds clumping together as they start to gel.
- Divide the mixture between 4 jars or an airtight container. Cover and refrigerate overnight, or for at least 1 hour if you're short on time. Serve with any toppings you like.
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Expert Tips for Making This Recipe
- Stir twice, not once. Stirring again after 10 minutes is what stops the chia seeds forming clumps instead of gelling evenly through the pudding.
- If your pudding is thicker than you'd like the next morning, stir in a splash of milk until it's the consistency you want.
- If it's thinner than you'd like, stir in an extra tablespoon of chia seeds and let it sit for another hour or two.
- Use clear glass jars if you can. The pink color and chia texture look great through glass, and it makes meal prep feel a bit more exciting.
- Taste before you chill it. Strawberries vary a lot in sweetness, so add extra honey or maple syrup at the blending stage if yours are on the tart side. Frozen strawberries in particular tend to be less sweet.
Serving Suggestions
There are plenty of ways to enjoy this strawberry chia seed pudding:
- Top with fresh sliced strawberries and a spoonful of Greek yogurt for the simplest option.
- Add a sprinkle of granola or chopped nuts for some crunch. Check out my guide to low sugar granola options here or make my homemade granola.
- Layer it in a glass with my chia berry jam for double the berry flavor.
- Pack it in a small jar for a grab and go snack between meals.
Storage
Fridge: Store in an airtight container or individual jars for up to 5 days.
Freezer: This one isn't a great freezer candidate, the texture changes once thawed and can turn watery.
Make-ahead tip: This is designed to be made ahead. Prep a batch on Sunday and you'll have breakfast or snacks sorted for most of the week.
FAQ
Make sure your chia seeds are fresh and haven't been sitting in the cupboard for months! If yours still looks thin the next morning, stir in an extra tablespoon of chia seeds and give it a few more hours in the fridge.
Yes. Mash the strawberries well with a fork instead, then whisk everything together with the yogurt, milk, sweetener, vanilla, lemon juice and salt. The texture won't be quite as smooth, but it still works.
For most people, yes. Chia seeds are safe to eat daily in normal serving amounts. If you're not used to eating much fiber, introduce it gradually and drink plenty of water, since a sudden jump in fiber intake can cause bloating for some people.
More Chia Seed Recipes To Try Next
Quick Setting Chia Seed and Yogurt Pudding
Single Serve Chocolate Chia ProteinPudding
📖 Recipe
Creamy Strawberry Chia Seed Pudding with Greek Yogurt (High Protein)
Equipment
Ingredients
- 450 grams strawberries fresh or frozen, 1 pound
- 500 grams plain Greek yogurt 2 cups
- 120 milliliters milk only needed if using fresh strawberries, omit if using frozen (see notes) ½ cup
- 3 tablespoons honey or maple syrup
- 2 teaspoons vanilla extract
- tablespoon lemon juice
- Pinch of fine salt
- 80 grams chia seeds ½ cup
Instructions
- Add the strawberries, Greek yogurt, milk (if using), honey or maple syrup, vanilla extract, lemon juice and salt to a blender. Blend until completely smooth.450 grams strawberries, 500 grams plain Greek yogurt, 120 milliliters milk, 3 tablespoons honey or maple syrup, 2 teaspoons vanilla extract , tablespoon lemon juice, Pinch of fine salt
- Pour the mixture into a large bowl or jug. Add the chia seeds and stir well to combine, making sure there are no clumps.80 grams chia seeds
- Let sit for 10 minutes, then stir again to break up any clumps that have formed.
- Divide between 4 jars or an airtight container. Cover and refrigerate overnight, or for at least 1 hour if short on time.
- Stir well before serving. Top with fresh strawberries and extra Greek yogurt if desired.
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