Instant Tiramisu Chia Pudding (High Protein, Gluten-Free & SO Good!)
If you love tiramisu, you are going to be obsessed with this Tiramisu Chia Pudding. ☕🤎 It’s creamy, chocolatey and has that little espresso kick that makes it feel like a dessert, but it’s secretly packed with protein and nourishing ingredients that actually keep you full.
The base gets thick and rich from the chia seeds, cocoa and espresso powder, and the yogurt topping makes it taste like a mini tiramisu cup. Between the yogurt and the protein powder, this one has a big boost of protein which helps keep your energy steady and keeps you full all morning. Chia seeds also add Omega 3 fats, fiber and minerals that are great for digestion and heart health. The combo of protein, fiber and healthy fats gives you long lasting energy without feeling heavy at all.
And the best part is how fast this comes together. This recipe uses our viral instant chia pudding method which our community loves! No overnight soaking and no blender. Just stir it up, add the creamy topping and it is ready to go. Perfect for breakfast, a quick snack, or even a healthy dessert after dinner when you want something sweet but still want to stay on track.
Why you will love this recipe
- Tastes like tiramisu but made healthier
- High in protein so it keeps you full for hours, the perfect way to start your day
- Packed with fiber and Omega 3s from chia seeds
- Quick and easy
- Gluten free and refined sugar free
- Packed with nutrients
- Great for breakfast, snack or dessert
- Perfect for meal prep
- Energizing with a little kick of caffeine
Ingredients
(see the recipe card below for exact amounts)
- Chia seeds
- Greek yogurt (I use FAGE)
- Vanilla protein powder (I use Promix because it has the cleanest ingredients)
- Cocoa powder
- Instant espresso powder
- Maple syrup
- A simple creamy yogurt topping
Everything comes together with simple, nourishing ingredients you probably already have at home.
Tips for the perfect chia pudding
- Let the chia sit with the hot water for about a minute so it thickens
- Use decaf espresso at night and regular espresso in the morning if you want more of a caffeine boost.
- Add a little extra cocoa on top for the tiramisu feel
- Chill in the fridge for a thicker pudding
- For dairy free use coconut yogurt and a plant based protein
My favorite way to serve it
I love layering the chocolate chia pudding and the yogurt topping in a small jar so it looks like a mini tiramisu cup. Then I dust cocoa on top and it feels so fancy for something that took two minutes. Finn likes his really cold from the fridge because he says it tastes like tiramisu mousse. It is honestly so good either way.
Tips and substitutions
- Yogurt: Nonfat, low fat or whole milk Greek yogurt all work
- Sweetener: Maple syrup gives the best flavor but monk fruit works if you want lower sugar
- Protein powder: Vanilla or chocolate both taste great. Vegan works as well but I much prefer whey with this recipe!
- Texture: Add cacao nibs, chocolate chips or granola on top
- Meal prep: Lasts up to 3 days in the fridge
Tiramisu Chia Pudding
Ingredients
Chia Pudding Base
- 2 tbsp chia seeds
- 1/4 cup hot water
- 1/2 cup Greek yogurt Use 1/4 cup for a lighter version.
- 1 serving Vanilla protein powder You can also use 1/2 serving for a lighter version
- 2 tbsp cocoa powder
- 1/4 tsp instant espresso powder regular or decaf
- 2 tsp maple syrup
Topping
- 1/4 cup Greek yogurt I use Fage, but any works!
- 1 tsp maple syrup
- 1/8 tsp vanilla extract
- Cocoa powder for dusting
Instructions
- Add the chia seeds and hot water to a bowl and stir. Let it sit for 30 to 45 seconds until the chia thickens and becomes gel like.
- Add the Greek yogurt, protein powder, cocoa powder, espresso powder and maple syrup. Stir until everything is smooth and combined.
- Smooth the top of the chia pudding or transfer it to a glass or jar if you want the layers to show.
- To make the topping, whisk the Greek yogurt with maple syrup and vanilla extract.
- Spoon the topping over the chia pudding and smooth it out. Dust with a little cocoa powder.
- Enjoy right away or store in the fridge for up to 3 days.
Notes
Nutrition
Here are the macros for the full version using 3/4 cup Fage 0 percent Greek yogurt and 1 full serving of Promix Vanilla Protein. Calories: ~440Protein: ~50g
Carbs: ~36g
Fat: ~11g
Lighter Macros Option
If you want a lighter version, use 1/2 serving of protein powder and 1/4 cup Greek yogurt in the base. It still tastes amazing and has a great texture. Calories: ~310Protein: ~30g
Carbs: ~32g
Fat: ~10g
