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High Protein Tiramisu Chia Pudding Recipe

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★★★★★

4.5 from 144 reviews

This High Protein Tiramisu Chia Pudding is a delicious twist on the classic Italian dessert, packed with 30g of protein per serving. It’s a creamy, layered pudding that combines the rich flavors of espresso, cocoa, and vanilla, with the nutritional benefits of chia seeds, protein powder, and Greek yogurt. Perfect as a healthy breakfast or a guilt-free dessert, this recipe is easy to prepare and requires no cooking, just simple mixing and chilling.

Ingredients

Scale

Chia Base

  • 0.25 cup chia seeds (unprocessed)
  • 1 cup ultra-filtered milk (like Fairlife, 2% or whole, unflavored, 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

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)

Garnish

  • 1 tbsp unsweetened cocoa powder (for dusting)
  • A few whole coffee beans (optional, for garnish)
  • A few chocolate shavings (optional, for garnish)

Instructions

  1. Cool Espresso: Ensure the espresso or strong coffee is completely cooled before beginning to prevent cooking the chia seeds or altering the texture.
  2. Prepare the Chia Base: 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. Whisk vigorously until the protein powder is fully dissolved and the mixture is smooth.
  3. Add Chia Seeds: Whisk in chia seeds ensuring they’re evenly distributed. Let the mixture sit for 5-10 minutes to allow some initial thickening.
  4. Final Whisk and Refrigerate: Give the chia mixture another vigorous whisk to prevent clumps. Cover and refrigerate for at least 4 hours or preferably overnight (about 8 hours) until the pudding is fully set and firm.
  5. Prepare Cream Layer: In a separate bowl, 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.
  6. Assemble Base: Spoon the fully set chia pudding into a clear glass or jar and use the back of the spoon to smooth it into an even layer.
  7. Add Cream Layer: Spoon the high-protein cream layer carefully over the chia base, smoothing into a clean, even layer on top.
  8. Dust with Cocoa: Using a fine-mesh sieve, gently dust the entire top evenly with unsweetened cocoa powder, avoiding the glass sides for a neat presentation.
  9. Chill and Garnish: Chill the assembled pudding for an additional 30 minutes to allow the cocoa powder to settle and the layers to remain distinct. Garnish with coffee beans and chocolate shavings if desired. Serve cold.

Notes

  • Use ultra-filtered milk like Fairlife for added protein and creaminess.
  • High-quality whey isolate or casein protein powders work best for smooth texture.
  • The pudding needs a minimum of 4 hours chilling but overnight is best for full set and flavor blending.
  • Whisking the chia mixture twice is key to preventing clumps and ensuring a smooth pudding.
  • Optional maple syrup enhances sweetness but can be omitted for lower sugar content.
  • Keep espresso or coffee fully cooled before mixing with chia to avoid premature gelatinization.
  • For vegan adaptation, substitute Greek yogurt with plant-based yogurt and ensure protein powder is plant-based.
  • Store leftovers covered in the refrigerator for up to 3 days.

Keywords: tiramisu, chia pudding, high protein dessert, healthy dessert, no bake dessert, espresso dessert, Greek yogurt, protein powder

Find it online: https://familyfavplates.com/high-protein-tiramisu-chia-pudding-recipe/