(High-Protein, Easy Breakfast)
Chia seeds as the main ingredient in a meal? I had my doubts. But a friend who’s on Zepbound—and happens to be a chef—swears by this recipe. It checks all the boxes for a GLP-1-friendly breakfast: high in protein, lower in calories, packed with fiber, and incredibly easy to prep—no cooking required. Still… chia seed pudding?
I’ll admit, I was completely wrong. This chocolate peanut butter chia seed pudding is rich enough to feel like dessert, but it still works for breakfast – especially when your appetite is low. It’s nutrient-dense, easy to eat, and exactly the kind of simple, high-protein meal that fits into a GLP-1 routine.
Why This Chia Seed Pudding Works
(Especially on a GLP-1 Diet)
- High protein to support daily goals
- Packed with omega-3s and fiber
- Easy to digest
- Works well with reduced appetite
- Great for simple meal prep
This is a surprisingly nutrient-dense, high-protein breakfast that actually works when your appetite is low. Meals like this help you meet your nutrition and protein goals without pushing your calories too high.
Nutrition Breakdown
(Per Serving)
- 268 calories (373 with banana)
- 16g protein
Time & Prep
- Prep time: 5 minutes
- Cook time: 0
- Chill time: 4 hours (overnight preferred)
Ingredients
- 1 cup nonfat milk or non-dairy milk
- ¼ cup chia seeds
- ¼ cup cocoa powder
- ¼ cup peanut butter powder
- 1 teaspoon vanilla
- 1–2 tablespoons sweetener of choice (maple syrup, honey, agave, monk fruit, etc.)
Topping
- 1 Banana
Instructions
- In a bowl, whisk together milk, cocoa powder, peanut butter powder, and vanilla until smooth
- Add chia seeds and stir to combine
- Stir in sweetener of choice (Seriously, you’re going to need to sweeten this; the cocoa makes it somewhat bitter.)
- Cover and refrigerate for at least 4 hours (overnight gives the best texture)
What Makes This High-Protein
- Milk adds 4g protein per serving
- Peanut Butter Powder adds 6-8g protein per serving
- Chia Seeds add 3g protein per serving
Notes
- Any non-dairy milk can be used as a substitute.
- The texture may seem grainy at first, but the chia seeds absorb the liquid and become pudding-like.
- For best results, chill overnight.
- This recipe uses a higher amount of cocoa powder for a rich chocolate flavor. Be sure to sweeten sufficiently.
How I Eat This
- Slice up a banana
- Grab my coffee and add:
- Nonfat half-and-half
- Collagen
- Settle in and scroll Pinterest for a bit
I usually eat this pudding on its own for breakfast. With 16g of protein, it’s a solid start—and when I add collagen and nonfat half-and-half to my coffee, it brings the total closer to 26g.
At 268 calories (373 with banana), it fits easily into a low-calorie, high-protein GLP-1 meal plan. It’s light, easy to eat, and sits well when your appetite is low.
High-protein breakfasts like this chia pudding are simple to make but still deliver real nutritional value. With omega-3s, fiber, and protein, it’s a satisfying option that works well with a smaller appetite.
If you’re looking for another easy, no-cook, high-protein breakfast for a GLP-1 diet, check out my Peanut Butter Overnight Oats. It’s just as simple to make and has 28g of protein—another great choice for low appetite days.
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