Strawberries n’ Cream Chia Pudding

A Protein‑Rich, Gut‑Friendly Breakfast (or Dessert)

This creamy, naturally sweet chia pudding tastes indulgent while supporting blood sugar balance, digestion, and lasting energy. It’s simple to prep, perfect for meal prep, and stays fresh in the fridge all week!

It’s always a hit in my house.

Chia seeds are quite incredible; they are a complete protein and are packed with anti-inflammatory omega-3 fatty acids!

What’s a complete protein? – A food that provides us all 9 essential amino acids, which we can only get from food. There are few plant-based complete proteins.

Why are omega-3 fatty acids good? They are anti-inflammatory!

Low-grade, chronic inflammation is considered the primary, underlying driver of the most major diseases in the US; alzheimers, diabetes, heart disease, cancer, and autoimmune disorders.

Chia seeds have been shown to:

• Decrease triglycerides and LDL (“bad” cholesterol)
• Increase HDL (good cholesterol)
• Be beneficial for heart health
• Reduce inflammation and lower blood pressure
• Reduce post-meal blood sugar

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Prep time: 10 minutes, Chill time: 2+ hours

Servings: 6

Ingredients:

• 1 1/2 cups milk of choice
• 1 cup yogurt
• 1 Tablespoon vanilla extract
• 3 scoops protein powder (Designs for Health Bone Broth Protein, Vanilla recommended)
• 2 1/2 cups frozen fruit of choice (thawed)
• 1cup chia seeds

Instructions:

1. Blend the milk, yogurt, vanilla extract, and protein powder until smooth.
2. Add thawed fruit and blend to your preference (leave some fruit chunks for texture if desired).
3. Stir or blend in chia seeds until evenly combined.
4. Portion into jars (I use 8oz) and refrigerate for at least 2 hours before serving.
5. Store in the fridge for 5–7 days for easy grab‑and‑go meals.

Why You’ll Love This Recipe:

• High in protein to keep you full for hours
• Rich in fiber to support digestion and gut health
• Blood sugar–friendly and anti‑inflammatory
• Perfect for meal prep — lasts 5–7 days in the fridge
• Creamy, customizable, and family‑friendly

Nutritionist Notes:

This recipe is designed to be both satisfying and supportive to your body:

• **Protein + fiber = blood sugar balance.** The combination of protein powder, yogurt, and chia seeds helps slow digestion and prevent energy crashes.
• **Chia seeds are rich in soluble fiber and omega‑3 fats,** which support gut health, reduce inflammation, and promote regular digestion.
• **Berries provide antioxidants and polyphenols** that help protect cells from oxidative stress and support a healthy gut microbiome.

Optional additions: a spoonful of nut butter for healthy fats, unsweetened milk/yogurt to reduce added sugars, or seasonal fruit swaps for variety.

**Created by Pearl Schuman, Nutritionist & Herbalist**