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An aerial image of a chocolate protein chia pudding in a glass jar topped with a spoonful of high protein yoghurt and a sprinkling of chocolate shards. The pudding sits atop a dark grey metal backdrop.

Chocolate protein chia pudding

Gluten free, low FODMAP (see body of post) nut free option, vegan option
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Prep Time 15 minutes
Cook Time 0 minutes
Course Breakfast, Dessert, Snack
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

  • 30-40 g cocoa powder (regular or dutch processed)
  • 200 g boiling water
  • 500 g milk of choice (I used full fat lactose free milk)
  • 50-100 g maple syrup (see notes)
  • Pinch of fine salt
  • 100 g chia seeds (white or black)
  • 120 g protein powder (see notes, I use Bare Blends Vanilla WPI)

Instructions
 

  • Measure the cocoa into a large mixing bowl. Pour over the boiling water and whisk to combine and form a smooth mixture.
  • Add the milk, a conservative amount of maple syrup and salt and whisk to combine.
  • Sprinkle over the chia seeds and then the protein powder. Doing it this way helps to avoid lumps of protein powder in your mixture. Whisk to combine, then pour into your high speed blender (I use a NutriBullet). Make sure to get all the chia seeds stuck around the edge of the bowl.
  • Blend your mixture until smooth and thickened slightly. In my NutriBullet, I generally two 2-3 blend cycles, stopping in between to open the lid and allow any steam to escape. If you have a blender with a steam valve, you can skip opening the blender midway.
  • Taste and adjust your mixture, adding more maple syrup or flavourings (vanilla bean paste, peppermint extract) where necessary. Blend to combine.
  • Decant the mixture into 4 medium clean glass jars. Allow the pudding to cool before putting the lids on and storing in the fridge. Eat within 4-5 days for best flavour and texture.

Notes

  • How much maple syrup you add depends heavily on the sweetness of your protein. I use Bare Blends Vanilla WPI which is only sweetened with stevia, so I use 75g maple syrup. If you're using a different protein, add the maple syrup conservatively to begin. You can add more in later steps. 
  • I haven't tested sugar alternatives here. Because all protein powders are different in sweetness and because I have no experience using them, I can't advise how much to add. 
  • If your protein powder is super sweet, you may not need maple syrup at all. Consider how sweet your protein powder is before adding any maple syrup.
  • The protein content of 37g per person is based on the ingredients I used (Bare Blends Vanilla WPI, full fat lactose free milk). If you use different ingredients, the protein content of your pudding will be slightly different.
  • How much protein you add depends on preference but also on a serving size of your protein powder. I use Bare Blends and a serving size is 30g. 
  • See the body of the post for adjusting the pudding, FODMAP notes and other tips. 
  • Some of the puddings in the post are topped with Chobani Fit lactose free high protein yoghurt and some chopped dark chocolate.
  • I have tested the puddings with 1 1/2 teaspoons of peppermint extract. I love peppermint so this was a good amount for me. I used inexpensive peppermint extract from the supermarket which is cut with vegetable oil. If you are using good quality or pure peppermint extract, use less to taste. 
Keyword high protein low fodmap, High protein snack recipes, Protein chia pudding
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