Meal Prep Protein Chia Pudding Cups (2024)

FAQs

How much protein is in a cup of chia seed pudding? ›

Simple Chia Seed Pudding Recipe (1 serving)

Calories 152*. Fat 10g. Protein* 5g.

Top with fresh fruit, nuts, seeds, or jam, and serve! Note: Chia pudding keeps for up to 5 days in the refrigerator. The pudding will continue to thicken as it sits. If you prefer a slightly thinner pudding, add a splash of milk and stir before serving.

Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and provide fibre, iron, and calcium, making this one hell of a super-shake! Revitalize your day with our enhanced superfood protein shake recipe!

Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.

Two tablespoons of chia (about 28g or one ounce) has 138 calories, 4.7g protein, 8.7g of fat, 11.9g of carbohydrates, 9.8g fiber, and no sugar. Chia is an excellent source of phosphorus, manganese, and magnesium, and a good source of calcium and iron.

It also has 64 milligrams of calcium and 40 milligrams of magnesium. In other words, two or three tablespoons of chia equal one large egg in terms of protein, and one tablespoon of chia has the same amount of omega-3 you would get in four ounces of salmon.

Excess sugar, artificial sweeteners, unhealthy oils, excessive salt, spicy foods, dry ingredients, and high-sugar juices can diminish the health benefits of chia seeds or cause digestive issues. Proper hydration and moderation are key to maximizing their benefits.

The first sign is an off smell. Fresh chia pudding has a slightly sweet, nutty scent depending on the other ingredients used in the mixture. If it develops a rancid, spoiled, or unpleasant odor, it's time to toss it. Another sign can be a change in color, specifically if it becomes darker or if you notice mold.

The pudding takes all of 5 minutes to prep, and then you just let the seeds do their thing overnight. Magic. The chia seed pudding will keep for about 5 days in the fridge in an airtight container.

Artificial Sweeteners, Flavors, and Colors.

Artificial ingredients can have negative health effects. Artificial sweeteners, like sucralose, can damage gut health, while artificial colors and other artificial food additives can cause respiratory problems and irritability.

Can chia seeds beat animal protein? ›

Animal-based foods such as chicken and goat meat have about 25-26 grams of protein per 100 grams compared to chia seeds' respectable 16-17 grams of protein.

Chia seeds are also a valuable source of protein. Chia seeds contain all nine essential amino acids. The protein in chia seeds can help stabilize blood sugar levels and provide a steady source of energy.

Chia seeds may cause side effects in people with diabetes, high blood pressure, allergies, or digestive issues. In addition, consuming many of them may lead to weight gain.

Chia seeds are not a magic bullet for weight loss. They do not burn extra calories or increase metabolism in any way. Additionally, if you consume too many of them, you might gain weight instead.

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.

Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23). High protein intake is associated with increased fullness after meals and reduced food intake ( 24 , 25 ).

Chia is rich in lignans and omega-3 fatty acids for cardiovascular health. These seeds also contain magnesium, an important mineral for brain, digestive tract and heart health. Add chia to cereal, yogurt, salads and smoothies, or use it make puddings for a nutrient-dense snack.

One serving of dried chia seeds is about 2.5 tablespoons. This has 140 calories, 5 grams of protein, 10 grams of fiber, 12 grams of carbohydrate and 9 grams of fat, of which 8 grams are heart-healthy fats.