This chia seed protein pudding is one of the easiest ways I hit both my protein and fiber goals, which as a dietitian is something I take quite seriously. It packs 24 grams of protein, over 13 grams of fiber and has a unique chocolate shell that makes it feel like a proper treat.
A Quick Look At This Recipe
✅ Recipe Name: Single Serve Chia Seed Protein Pudding with a Malteser-Chocolate Crunch
🕒 Ready In: 5 minutes active prep + about 1 hour to set (or overnight)
👪 Serves: 1
🍽 Calories & Protein: ~362 calories, 24 grams of protein, 13 grams of fiber per serving
🥣 Main Ingredients: Chia seeds, milk, Greek yogurt, cocoa powder, protein powder, dark chocolate chips, soy protein crisps
📖 Dietary Info: Gluten-free (check protein powder), high protein, high fiber, naturally sweetened
⭐ Why You’ll Love It: Tastes like dessert, sets faster than regular chia pudding, and that chocolate crunch on top is addictive.
Chia pudding is great on paper but, if we are being honest, it can be a bit beige. Adding cocoa powder, a pinch of salt, a splash of vanilla and a proper chocolate shell changes everything.
I also don’t have the patience for chia puddings that take all night to set, so this version works much better for me. The Greek yogurt helps it thicken quickly, and I’ll usually make it when I want something sweet that still keeps me full for a few hours.
The Malteser comparison came naturally once I added the soy protein crispies to the chocolate shell. That little bit of crunch on top of the smooth, chocolatey pudding really does remind me of biting into a Malteser. It is completely optional, but I would really encourage you to try it. This shell also works great on overnight oats like in my chocolate protein overnight oats recipe.
If you enjoy simple, high protein chocolate treats, you might also love my Protein Rice Krispie Squares, Protein Chocolate Mousse or my Snickers Yogurt Cup for more ideas along the same lines.
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Why This Recipe Is Good for You (Nutrition Highlights)
- 24 grams of protein. This comes from the Greek yogurt, milk, and protein powder working together. For context, many protein bars have a similar amount of protein and far more added ingredients.
- 13.5 grams of fiber. The chia seeds are the star here. Fiber supports digestion, feeds your gut bacteria, and helps you feel full for longer. The recommended daily intake is a minimum of 25 grams for adults, so this one serving gets you nearly halfway there.
- Almost half of your daily calcium. Between the milk and the Greek yogurt, this is a really solid source of calcium. Calcium is important for bone strength, nerve function, and muscle contraction.
- Over half of your daily iron, making it a great option for menstruating women. Chia seeds are a plant-based source of iron. Pairing them with vitamin C (think a handful of berries on the side) helps your body absorb that iron more effectively.
Nutrition information was calculated using 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.
I used 2% dairy milk, 2% Fage Greek yogurt and Ascent chocolate whey in my nutrition analysis.
Key Ingredients For Chia Seed Protein Pudding
The complete ingredient list with measurements can be found in the recipe card below.
- Chia seeds: Use fresh chia seeds. If your bag has been open for a long time, they may not absorb liquid properly and the pudding will stay runny. Black or white chia seeds both work. I also use them in my Chia Berry Jam if you are looking for another way to use up the bag.
- Milk: Any milk works here. I use 2% dairy milk for a good balance of creaminess and protein and calcium. If you switch to a plant-based milk, soy milk is the best option for protein content. Oat or almond milk will work but will reduce the overall protein slightly.
- Protein powder: Use one you actually enjoy the taste of, as it is a fairly prominent flavour here. Chocolate protein powder will give you an even richer result. Vanilla works well too. I only use 1 tablespoon (roughly a half scoop), as we are also getting protein from the milk and yogurt.
- Cocoa powder: Use unsweetened cocoa powder. Dutch-processed cocoa is even smoother and less bitter if you can find it. Hot chocolate powder or drinking chocolate contain added sugar, so if this is something your trying to reduce its good to be mindful of this.
- Greek yogurt: This is what gives the pudding its thicker, faster-setting texture compared to regular chia pudding. Use plain Greek yogurt. Full fat, 2% or 0% fat both work.
- Maple syrup: A teaspoon is enough to take the edge off the bitterness of the cocoa without making this overly sweet. You could also use honey.
- Dark chocolate chips: For the chocolate shell. I recommend at least 70% cocoa for a rich, less sugary finish. Lindt 70% works great.
- Coconut oil: Just a tiny amount to help the chocolate melt smoothly and set into a firm shell. It also gives the top a nice shine.
- Soy protein crispies: Completely optional, but this is what creates the Malteser-inspired crunch. You can find these in most health food stores or online. If you cannot find them, crushed rice cakes, puffed quinoa, or even a few crushed Maltesers would also work. I use KoRo Soy Protein Crispies (UK link) or Smart Life Soy Protein Crisps (US link). They have an incredible crunch and pack about 20g of protein for every 100 calorie serving. Don't confuse these with puffed rice or regular rice crispies. Soy protein crispies are specifically made from soybeans and have a much higher protein content.
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Ingredient Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences. I only recommend swapping 1 - 2 ingredients, so the original recipe doesn't completely change.
- Dairy-free / Vegan: Swap the milk for soy milk (best for protein content), use a coconut or soy-based Greek-style yogurt, and use a plant-based protein powder. Check that your chocolate chips are dairy-free.
- Gluten-free: Gluten-free: This recipe is naturally gluten-free. If you’re coeliac, make sure to check labels carefully, as some protein powders and other ingredients may contain traces of gluten depending on how they’re processed.
- No protein powder: You can leave it out. The pudding will still set and taste great. You will have slightly less protein per serving. You could add an extra tablespoon of Greek yogurt to compensate.
- Higher protein: Use a full scoop of protein powder instead of a tablespoon, and switch to a higher protein milk like Fairlife (US) or a filtered milk with extra protein. This will push the protein content up closer to 35 to 40 grams.
- Lower sugar: Leave out the maple syrup entirely or reduce to half a teaspoon. You could also use stevia to sweeten if preferred.
Please note: This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let me know in the comments below! I'd love to hear how it worked out! 💛
Recipe Variations
Peanut butter chocolate version: Stir a teaspoon of smooth peanut butter through the pudding before chilling. It adds a lovely richness and extra healthy fats. Peanut butter protein powder would also work here instead of plain.
Mocha version: Add half a teaspoon of instant coffee granules to the mixture before stirring. The coffee deepens the chocolate flavour and adds a subtle caffeine kick.
Mint chocolate version: Add a small drop of peppermint extract (start with just a tiny amount, it is strong) for a mint chocolate chip vibe. Use this sparingly.
Berry and chocolate: Skip the chocolate shell and top with fresh raspberries or strawberries instead. The tartness pairs really well with the rich cocoa base.
Larger batch version: This recipe is written for one serving, but it scales up easily. Double or triple the base pudding ingredients, split into individual jars, and top each one separately with the chocolate shell when ready to serve.
Equipment
Milk frother: This is the trick for getting a smooth, lump-free mixture from the start. A small handheld milk frother costs very little and makes a real difference. If you do not have one, just whisk well by hand and stir again after the first 20 minutes of chilling.
Microwave-safe bowl: For melting the chocolate. You can also melt it over a bain-marie (a heatproof bowl over a pot of simmering water) if you prefer.
Expert Tips for Making This Recipe
- Stir twice. The first stir after 20 minutes is what separates a smooth pudding from a lumpy one. Do not skip it.
- Use a milk frother from the start. It disperses the cocoa powder and protein powder far more effectively than a spoon, and gives you a smoother result with less effort.
- Do not rush the chocolate shell. Let it set fully in the fridge before diving in. That crack when you break through it is the best part.
- Taste the base before it sets. If it needs more sweetness, add another half teaspoon of maple syrup. If you want more chocolate flavour, add a little extra cocoa.
- Old chia seeds may not gel properly. If your pudding is still runny after an hour, this is usually the culprit. Try a fresher bag next time.
Storage
Fridge: Store the pudding base (without the chocolate shell) in a sealed jar for up to 4 days. It actually gets thicker and creamier the longer it sits.
Chocolate shell: I recommend adding the chocolate shell fresh each time, or at most the night before, so it stays crisp and does not soften into the pudding.
Freezer: Not recommended. Chia pudding does not freeze well as the texture becomes grainy once thawed.
Meal prep tip: Make a batch of 3 to 4 puddings at the start of the week, store them without the chocolate shell, and add the topping fresh each morning. It takes less than 5 minutes and means you have a high protein breakfast or snack ready every day.
FAQ
This is usually down to old chia seeds. Chia seeds lose their gelling ability over time, especially if they have been stored incorrectly (warmth and moisture affect them). Try a fresher bag. Also make sure you are doing the second stir after 20 minutes as this helps everything thicken evenly. If it is still on the runny side, simply add another half tablespoon of chia seeds, stir, and give it another 30 minutes.
Yes. The pudding will still set and taste great without it. You will have slightly less protein per serving, but the Greek yogurt and milk still contribute a decent amount. If you like you can add an extra tablespoon of Greek yogurt to compensate.
Yes, any flavour and any type e.g., whey, casein, plant should work in this recipe. I only use 1 tablespoon (roughly half a scoop), so the protein powder flavour should be subtle rather than dominant. My Best Protein Powder guide has more information if you are not sure which one to choose.
Once set, the chocolate shell stays firm for about 24 hours in the fridge. After that, it can start to soften slightly as it absorbs moisture from the pudding. For the best experience, add the chocolate shell the evening before or the morning of serving.
It helps the chocolate melt smoothly and sets into a firmer, shinier shell. Without it, the chocolate can seize or set with a dull, grainy texture. If you do not have coconut oil, a tiny amount of neutral oil (like sunflower or light olive oil) will work too.
Yes, and this is a great idea if you don't like the texture of chia pudding. Just add all of the ingredients to a blender (excluding the chocolate shell) and blend until smooth.
Yes, you can heat it in the microwave in short 30 second bursts. The chocolate shell won't be intact but it will melt into the pudding which is also very nice!
📖 Recipe
Single Serve Chia Seed Protein Pudding with a Malteser-Chocolate Crunch
Ingredients
For the pudding base:
- 30 grams chia seeds 3 tablespoons
- 80 grams milk of choice ⅓ cup — I use 2% dairy milk
- 1 tablespoon protein powder chocolate or vanilla works best, about ½ a scoop
- 1 tablespoon unsweetened cocoa powder
- Pinch of fine salt
- 2 tablespoons plain Greek yogurt 30 grams, I used 2% fat Fage
- 1 teaspoon maple syrup
- ¼ teaspoon vanilla extract
For the chocolate shell:
- 1 to 2 tablespoons dark chocolate chips I use 70% Lindt
- ¼ teaspoon coconut oil
Optional topping:
- 1 tablespoon soy protein crispies for the Malteser-style crunch
Instructions
- Add the chia seeds, milk, protein powder, cocoa powder, salt, Greek yogurt, maple syrup, and vanilla extract to a small jar or bowl. Use a milk frother to blend until smooth and fully combined with no lumps or dry pockets.30 grams chia seeds, 80 grams milk of choice, 1 tablespoon protein powder, 1 tablespoon unsweetened cocoa powder, Pinch of fine salt, 2 tablespoons plain Greek yogurt, 1 teaspoon maple syrup, ¼ teaspoon vanilla extract
- Place the jar in the fridge for 20 minutes.
- Remove from the fridge and stir thoroughly. This second stir prevents clumping and helps the chia seeds distribute evenly.
- Return the jar to the fridge and allow to set for at least 1 hour, or overnight. The pudding is ready when it is thick and creamy all the way through.
- When the pudding has fully set, melt the dark chocolate chips and coconut oil together in a microwave-safe bowl in 20 to 30 second bursts, stirring between each, until smooth.1 to 2 tablespoons dark chocolate chips, ¼ teaspoon coconut oil
- If using soy protein crispies, stir them into the melted chocolate or sprinkle them directly on top of the pudding, then pour the chocolate over.1 tablespoon soy protein crispies
- Return the jar to the fridge for 15 to 20 minutes until the chocolate shell has set firm.
- Remove from the fridge, crack through the shell with a spoon, and enjoy.
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Liz says
Made this last night for breakfast this morning and it was a wonderfully satisfying treat! The dark chocolate shell on top really makes the dish extra tasty. The recipe was really easy to follow and took no time at all! Thanks Maria!
Maria Lucey RD says
You are very welcome Liz, I am so glad you enjoyed it! and thank you so much for taking the time to come back and leave a positive review, it has made my day ❤️xx