Looking for a healthy breakfast or snack that feels indulgent but fuels your day like a pro? Protein tiramisu chia pudding is your answer. This recipe combines the fiber-rich benefits of chia seeds with a creamy, dessert-inspired twist — and it’s packed with protein thanks to Greek yogurt and optional protein powder. Whether you’re meal-prepping for the week or craving a better-for-you version of a classic treat, this high-protein chia pudding hits all the marks. It’s gluten-free, meal-prep friendly, and layered with coffee-kissed flavor that keeps you coming back.
Don’t miss our Baked Protein Pancake Bowls if you’re looking for another warm breakfast idea.
Table of Contents
What Is Protein Tiramisu Chia Pudding and Why You’ll Love It
What Makes This Chia Pudding High in Protein?
Most chia pudding recipes offer fiber and omega-3s, but this version takes things a step further with Greek yogurt and optional vanilla protein powder. Combined, they add up to a breakfast or snack that actually supports your muscle recovery and energy levels. Chia itself contains 2–3 grams of protein per tablespoon, but it’s the add-ins that transform this into a protein-packed powerhouse.
Protein boost breakdown per serving:
| Ingredient | Protein (g) |
|---|---|
| Greek yogurt (½ cup) | ~10g |
| Chia seeds (3 tbsp) | ~6g |
| Protein powder (1 scoop) | ~15–20g |
| Almond milk (1 cup) | ~1g |
With the full recipe, you’re easily hitting 20–30g of protein, depending on your mix-ins.
Is This Tiramisu-Inspired or Just Another Overnight Jar?
This isn’t your basic jar of mush. It’s layered, flavored, and designed to echo the iconic Italian tiramisu — with espresso-soaked chia layers, a vanilla “cream” made from yogurt, and a final dusting of cocoa. You’ll recognize the flavors but get all the clean fuel your body craves.
Nutrition-Packed Ingredients You Can Trust
Let’s break down the hero ingredients and their benefits:
- Chia Seeds – Rich in fiber, omega-3s, and plant protein. They absorb 10x their weight in liquid for a pudding-like texture. According to Healthline, chia seeds are one of the best plant-based sources of omega-3s and essential nutrients that support heart and digestive health.
- Greek Yogurt (or dairy-free alternative) – High in protein and gut-friendly probiotics.
- Espresso or Coffee – Brings bold flavor and a light caffeine boost.
- Vanilla Protein Powder – Optional but great for post-workout fuel.
- Cocoa Powder – Antioxidant-rich and gives that final tiramisu touch.
- Maple Syrup or Stevia – Natural sweeteners that complement the flavor profile.
All ingredients support high-protein eating without sacrificing taste or simplicity.
How This Recipe Supports Your Active Lifestyle
This recipe isn’t just tasty — it fits perfectly into fitness-focused, busy routines. Whether you’re working out in the morning, grabbing breakfast on the go, or recovering after a long run, this pudding helps:
- Keep you full longer thanks to fiber + protein
- Support muscle repair post-workout
- Control sweet cravings with real flavor
- Make meal-prep a breeze — it lasts 4–5 days in the fridge
If you love balance and flavor, don’t miss our High-Protein Greek Yogurt Bark for a dessert-style snack option.
Protein Tiramisu Chia Pudding Recipe (High-Protein, Meal-Prep Friendly)
This protein tiramisu chia pudding is a healthy, no-bake treat layered with espresso-soaked chia pudding, creamy yogurt, and a dusting of cocoa powder. It’s a high-protein, meal-prep-friendly recipe that tastes like dessert but fuels like breakfast. Perfect for busy mornings or post-workout recovery.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 6 hours 10 minutes
- Yield: 2 servings 1x
- Category: Breakfast, Snacks, Meal Prep
- Method: No-Cook
- Cuisine: Healthy, High-Protein
Ingredients
3 tablespoons chia seeds
1 cup unsweetened almond milk
½ cup Greek yogurt (or dairy-free yogurt)
1 scoop vanilla protein powder (optional)
2 tablespoons maple syrup (or stevia to taste)
1 teaspoon vanilla extract
¼ cup brewed espresso (or strong coffee)
1 tablespoon unsweetened cocoa powder
Toppings: dark chocolate shavings, cocoa, or cinnamon
Instructions
Step 1 – Make the Chia Base
In a bowl, whisk together chia seeds, almond milk, protein powder, maple syrup, and vanilla extract until smooth.
Step 2 – Let It Thicken
Let the mixture sit for 5 minutes, then stir again to avoid clumping.
Step 3 – Refrigerate Overnight
Cover the bowl and refrigerate for at least 6 hours, or overnight, until the chia pudding is set.
Step 4 – Prepare the Yogurt Layer
In a separate bowl, mix the Greek yogurt with a splash of vanilla and sweetener if desired.
Step 5 – Assemble the Layers
Spoon a layer of chia pudding into a jar or glass, drizzle with a bit of brewed coffee, then add a layer of yogurt. Repeat if you want more layers.
Step 6 – Add the Final Touch
Dust the top with cocoa powder or add chocolate shavings before serving.
Step 7 – Serve and Store
Serve chilled. Store any leftovers in sealed jars in the refrigerator for up to 5 days.
Notes
To make it caffeine-free, use decaf coffee or chicory.
For a dairy-free version, use coconut yogurt and a plant-based protein powder.
Customize with nut butter, collagen peptides, or fruit layers.
Make ahead in jars for grab-and-go breakfast all week.
Nutrition
- Serving Size: 1 jar
- Calories: 280
- Sugar: 5g
- Sodium: 120mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 8g
- Protein: 22g
- Cholesterol: 10mg
Ingredients You’ll Need for Protein Tiramisu Chia Pudding
Essential Ingredients (and Their Health Role)
Creating a nutritious protein tiramisu chia pudding doesn’t require a long shopping list. You just need a few wholesome, powerful ingredients that work together to deliver a dessert-inspired breakfast with serious nutrition benefits.
Here’s what goes into the core recipe and why each one matters:
- Chia Seeds: These tiny seeds absorb liquid and swell into a pudding-like texture. They’re also a plant-based source of fiber, protein, and omega-3s.
- Unsweetened Almond Milk: A low-calorie liquid that keeps things creamy without overpowering the flavor. You can sub for oat or cashew milk.
- Greek Yogurt: The star protein booster. Opt for plain, unsweetened varieties with 10g+ protein per serving.
- Espresso or Strong Coffee: Mimics classic tiramisu’s signature flavor. Chill it before layering.
- Vanilla Extract: Enhances the sweetness and balances the bold coffee notes.
- Cocoa Powder: Adds the final “dusting” of richness on top.
- Maple Syrup (or Stevia/Monk Fruit): A natural way to lightly sweeten the mix without refined sugar.
- Vanilla Protein Powder (optional but recommended): This bumps the total protein, especially useful for post-workout or morning meal-prep.
Optional Add-ins for More Protein and Texture
Want to customize your pudding to match your macros, mood, or meal plan? Here are some smart and tasty add-ons:
| Add-In | Benefits |
|---|---|
| Collagen Peptides | Adds protein and supports joint health |
| Nut Butter (1 tbsp) | Creamy texture + healthy fats + 4g protein |
| Cottage Cheese (¼ cup) | Another protein bump and ultra-creamy feel |
| Coconut Cream | Adds richness for a dessert-style texture |
| Rolled Oats (1 tbsp) | Adds chew and fiber for a more filling bite |
| Mascarpone (if dairy isn’t an issue) | Closest to tiramisu’s classic creamy layer |
Dietary Swaps for Vegan, Dairy-Free & Gluten-Free Needs
This recipe is naturally gluten-free, and with a few smart swaps, it can be made 100% vegan or dairy-free:
- Dairy-Free Option: Use coconut or almond yogurt instead of Greek yogurt. Many options still provide 5–7g protein per serving.
- No Protein Powder? No problem. Use more Greek yogurt or collagen powder, or skip it if you’re not tracking macros closely.
- Sugar-Free: Use stevia or monk fruit to keep the recipe low-carb or keto-friendly.
With these tweaks, anyone can enjoy this layered, indulgent protein snack — no matter your dietary lifestyle.
How to Make Protein Tiramisu Chia Pudding Step-by-Step
Mixing Your Base: Chia, Liquid & Protein
The foundation of any chia pudding is how you mix the base. Here’s how to make sure it’s creamy, clump-free, and packed with protein:
- In a medium bowl, combine:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder (optional)
- 1–2 tbsp maple syrup or sweetener
- 1 tsp vanilla extract
- Whisk well for at least 30–60 seconds to ensure the chia seeds distribute evenly.
- Let the mixture sit for 5 minutes, then whisk again to break up any clumps.
- Cover and refrigerate for at least 6 hours, ideally overnight.
Tip: Stirring twice (before and after resting) prevents gritty textures.
Creating the Creamy “Mascarpone-Style” Layer
To mimic the luxurious creaminess of tiramisu, we’ll create a light, protein-packed “cream” layer. You can keep it dairy or make it plant-based depending on your needs.
In a separate bowl, mix:
- ½ cup plain Greek yogurt (or coconut yogurt for dairy-free)
- A few drops of vanilla extract
- Optional: a pinch of sea salt and a splash of maple syrup
This “cream” layer becomes the perfect contrast to the coffee-soaked chia mix.
Don’t miss our indulgent Cookie Dough Cottage Cheese Mousse for more ways to use high-protein creamy layers.
Layering Like a Pro: Texture & Flavor Tips
Once your chia pudding is set and thick, it’s time to build the layers:
- Bottom layer: Spoon in half the chia pudding.
- Soak with flavor: Add a tablespoon of cold brewed espresso or strong coffee.
- Middle layer: Spread a thick spoonful of the yogurt “cream”.
- Top layer: Add the remaining chia pudding.
- Finish with: a dusting of cocoa powder or grated dark chocolate.
Optional layers:
- A second shot of coffee before the final yogurt layer.
- A sprinkle of cacao nibs or cinnamon for crunch.
This makes the pudding taste just like dessert, but with the macros of a power snack.
Setting Time: How Long Is Long Enough?
You may be wondering: Can I eat it right away? Technically, yes — but for the best results:
- Minimum set time: 4–6 hours
- Ideal texture: Overnight in the fridge
- Storage: Up to 5 days in sealed glass jars
This is what makes it perfect for meal prep — prep on Sunday, and enjoy delicious, protein-rich mornings all week.
Expert Tips for the Perfect Chia Tiramisu
Getting the Right Consistency Every Time
A lot of chia pudding fails come down to one thing: texture. Here’s how to make sure your pudding turns out thick, creamy, and spoonable — not soupy or gritty.
- Ratio matters: Stick with about 3 tablespoons of chia seeds per 1 cup of liquid.
- Double-stir: Stir once right after mixing, then again 5 minutes later. This ensures even absorption.
- Let it chill: 6–8 hours minimum. Overnight is best.
- Use full-fat milk or yogurt if you like it extra thick and indulgent.
If your pudding still turns out runny, just add 1 more tablespoon of chia seeds and let it sit for another 30 minutes.
Sweetening Naturally Without Overpowering
The coffee and cocoa in this tiramisu chia pudding bring a bold flavor. The sweetener should balance, not overwhelm.
Best options:
- Maple syrup – classic and clean
- Monk fruit or stevia – for sugar-free or keto versions
- Dates or date syrup – whole-food sweetener with a caramel vibe
- Coconut sugar – low-glycemic and rich-tasting
Stick to 1–2 tablespoons per serving for just the right amount of sweetness.
How to Boost Protein Without Compromising Taste
If you’re tracking macros or trying to hit a protein target, there are ways to add grams without messing up the flavor.
Top protein boosters:
- Vanilla or coffee protein powder – adds 15–20g easily
- Low-fat cottage cheese – blend it into the “cream” layer for a silky, cheesecake-like vibe
- Collagen peptides – dissolve easily and add ~10g protein with no taste
- Nut butter – mix into the chia base for 3–5g more plus extra richness
Mistakes to Avoid When Making Chia Pudding
Here’s where beginners often go wrong — and how to fix it:
| Mistake | Fix |
|---|---|
| Clumpy or gritty pudding | Stir twice within the first 10 minutes after mixing |
| Bland flavor | Use brewed coffee, quality cocoa, and pure vanilla |
| Too thin | Add extra chia or reduce the liquid |
| Too thick or dry | Add a splash of milk before serving |
| Watery layers | Let coffee cool before adding it |
Remember, chia pudding is flexible and forgiving. If the first batch isn’t perfect, just tweak the ratios — and try again. It’s worth it.
Storage, Meal Prep & Serving Ideas
How to Store It (And for How Long)
One of the best things about protein tiramisu chia pudding? It’s a meal prep dream.
Here’s how to store it safely and keep the texture just right:
- Refrigerator: Store in airtight jars for up to 4–5 days
- Best containers: Mason jars, glass meal prep jars, or Weck jars with silicone lids
- Don’t add toppings early: Wait to dust cocoa powder or add chocolate shavings until just before serving — they melt or absorb moisture
Want to batch prep? Just scale the recipe and mix in a large bowl, then portion it into jars.
Best Containers for Chilled Chia Pudding
If you’re packing these for work, post-gym snacks, or on-the-go breakfasts, your container game matters.
| Container Type | Best For | Notes |
|---|---|---|
| Glass mason jars | Daily grab-and-go | Reusable, seals well, and fits layers |
| Weck jars | Serving at brunch | Stylish & wide-mouth for layering |
| Bento-style boxes | Meal prep variety | Great if adding fruit, granola, or bark |
Pro tip: If layering multiple jars at once, let each chia layer set slightly before adding the cream so it holds better.
Meal Prep Tips for Breakfast and Snacks
Protein tiramisu chia pudding is one of those recipes that saves your sanity during the week. Here’s how to get the most out of meal prepping it:
- Make 3–4 jars at once on Sunday night
- Alternate add-ins (e.g., use cocoa nibs in some, granola in others)
- Label jars with tape so you remember which is which
- Pack with a protein bar or boiled egg for a full balanced snack
Tip: Add frozen berries or banana slices the night before serving for more flavor and texture.
Creative Ways to Serve (Jars, Glasses, or Parfaits)
Don’t settle for boring. You can totally elevate your chia pudding into something brunch-worthy or fancy-dessert-ready.
Serving Ideas:
- Mini trifle glasses: Great for brunch guests or dinner parties
- Clear jars: Perfect for showcasing beautiful layers on Instagram
- Parfait cups: Layer with granola, cocoa nibs, or nut butter drizzle
- Bowl it: Add sliced banana, a scoop of Cottage Cheese Cookie Dough and extra cocoa powder for a dessert bowl moment
It’s comfort food disguised as fuel — and your body (and taste buds) will thank you.
FAQs – Answering Your Top Questions About Protein Tiramisu Chia Pudding
Is tiramisu chia pudding actually high in protein?
Yes — especially when made with Greek yogurt or protein powder. While chia seeds contain about 2–3 grams of protein per tablespoon, most of the protein comes from dairy or plant-based yogurt and optional vanilla protein powder. This version can deliver 20–30g of protein per serving, depending on your ingredients.
Tip: Blend in low-fat cottage cheese or use collagen peptides if you want a protein boost without altering the taste.
Can I make tiramisu chia pudding without coffee?
Absolutely. If you’re sensitive to caffeine or making it for kids, you can replace espresso with:
Chicory root coffee
Decaf espresso or instant coffee
Unsweetened cocoa or chocolate almond milk
Strong brewed tea (like rooibos or chai)
You’ll still get depth and richness without the buzz.
How long does tiramisu chia pudding need to set?
While chia pudding thickens after just 1–2 hours, the ideal texture develops after 6–8 hours in the fridge — or overnight. This allows the chia seeds to absorb all the liquid and become smooth and spoonable, not watery or clumpy.
Quick tip: Stir it twice during the first 10 minutes to avoid gritty layers.
Is this recipe suitable for gluten-free or dairy-free diets?
Yes, with simple ingredient swaps:
Use certified gluten-free oats or protein powders
Swap Greek yogurt for coconut or almond yogurt
Choose plant-based milk like oat, almond, or cashew
It’s naturally refined sugar-free, and can be adapted for vegan, dairy-free, and keto lifestyles.
How do I store tiramisu chia pudding and how long does it last?
Store the pudding in airtight jars or containers in the refrigerator for up to 4–5 days. It’s best to add toppings like cocoa powder, nuts, or yogurt layers just before serving to maintain freshness and texture.
Meal-prepping? Make individual jars ahead for grab-and-go convenience.
Learn more about batch-friendly ideas in our High-Protein Greek Yogurt Bark.
Can I meal prep protein tiramisu chia pudding for breakfast?
Definitely. This recipe is designed for busy weekdays, post-workout fuel, or even afternoon pick-me-ups. Make 3–5 jars at once, store them in the fridge, and enjoy a balanced, protein-packed breakfast that’s ready when you are.
Why You’ll Love This Recipe Forever
If you’ve ever wished you could enjoy a dessert-style breakfast that’s both healthy and high in protein, this is it. Protein tiramisu chia pudding brings together everything we love at Top Choice Recipes:
- Flavor-first comfort food
- Balanced macros for active days
- Meal-prep flexibility
- And a total no-stress recipe you can repeat weekly
This isn’t just a treat — it’s fuel. Made with purpose, crafted for results, and created for real life. From gym-goers to busy parents to anyone craving a better breakfast, this protein-packed pudding proves that you don’t have to choose between delicious and nutritious.
So whether you’re prepping tomorrow’s jars or building your high-protein snack rotation, you’ve got a new go-to in your toolkit.