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.

Protein Tiramisu Chia Pudding – The Best 5-Layer Meal Prep Treat

Name: Protein Tiramisu Chia Pudding Recipe (High-Protein, Meal-Prep Friendly)
Prep time: 10 min
Total time: 6 h 10 min
Cuisine: Healthy
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

Protein Tiramisu Chia Pudding Recipe (High-Protein, Meal-Prep Friendly)

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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.

Author: Sophie - Top Choice Recipes
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

Scale

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

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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

Find it online: https://www.topchoicerecipes.com/protein-tiramisu-chia-pudding/