The Chia Pudding Truth: Stop Eating Dessert for Breakfast

Here’s a hard truth about modern nutrition that might surprise you: most chia puddings are not a healthy food.

In truth, most recipes you find online are severely calorie dense. They're often low on protein, heavy on fat, and absolutely swimming in added sugar. All in the name of making them palatable. I recently audited ten "popular" chia pudding recipes, and the results were shocking: most had over 500 calories per serving and less than 5 grams of protein. That’s not a balanced meal; that’s simply dessert disguised as a healthy breakfast.

My philosophy is about making smarter versions of the foods you enjoy. It's possible to eat something sweet and still get nutrients. Instead of following the crowd into a sugar trap, use the recipe below to create a truly balanced, high-protein powerhouse.

Ingredients:

- 1 cup chia seeds

- 4 cups skim milk (I use Fairlife for extra protein)

- 2–4 tablespoons monk fruit powder (or your preferred sweetener)

- 2–4 tablespoons vanilla extract

Instructions:
Mix everything together in a bowl or jar, then let it sit overnight in the fridge.

‍
In the morning, top it with your favorite fruit (I like raspberries and blueberries).

‍