You do not need a pan for this one - super simple and oh-so-summery. It’s stone fruit season which is my favorite fruit season - peaches, plums, nectartines…I buy them by the bucket load at my weekly farmer’s market. And this Peaches ‘n Cream Chia Seed Pudding is the perfect way to turn them into a high protein breakfast.
Why This Works
Chia seeds are mostly soluble fiber, which is the kind that absorbs water and turns into a gel. That gel is what thickens the pudding overnight, and it is also what slows digestion, which keeps your blood sugar steadier after you eat. Blood sugar stability is one of the five pillars, and this is one of the clearest examples of how a single ingredient can do that work for you.
The protein comes from three places here. Greek yogurt, protein milk, and a scoop of vanilla protein powder. Together they land around 50 grams, which supports the muscle you are working to hold onto and keeps you full until lunch.
The peach brings its own fiber along with its sugar, which is why whole fruit behaves so differently in your body than fruit juice.
Macro Snapshot
Around 50g protein Around 11 to 12g fiber
These are estimates based on my brands. Your protein powder and your milk will shift the numbers, so check yours.
High Protein Peaches and Cream Chia Seed Pudding
Makes 1 serving
For the peach layer 1 ripe peach, diced (half for the bottom, half saved for the top) 1 to 2 teaspoons allulose (or your favorite sweetener)
For the pudding 3/4 cup Fage 0% Greek yogurt 1/2 cup protein milk 1 scoop vanilla protein powder 2 tablespoons chia seeds
Instructions
Dice the peach. Put half of it in the bottom of the jar you plan to eat out of. Add the allulose, stir, and microwave 15 seconds. The peach softens and the juices thicken. Leave it in the jar.
In a separate bowl, whisk the Greek yogurt, protein milk, and vanilla protein powder until smooth. Add the chia seeds and whisk again.
Pour the pudding over the peach layer. Cover and refrigerate at least 4 hours, ideally overnight.
Top with the reserved fresh peach slices right before you eat it.
Thrive Tip
Make two while you are already standing there. The bowl is dirty either way and the second jar works great for meal prep because chia pudding stays good in the fridge for four days. The fresh peach on top does not, so add that the morning you eat it.
How to Serve It
Cold, straight out of the jar, which is how I eat it most days.
With chopped pistachios on top if you want crunch and a little more fiber.
Make It Your Own
Nectarines work with no changes at all. Plums also work, but they are tarter, so use the full two teaspoons of allulose.
If your peach is firm, give it 25 to 30 seconds in the microwave instead of 15.
Unflavored protein powder is fine here. If yours is already sweet, taste the base before you decide how much allulose the peach layer needs.
For a thicker pudding, drop the protein milk to 1/3 cup. Protein powder absorbs liquid on its own, so this sets up firmer than a plain chia pudding.
Frozen peaches work out of season. Microwave a little longer and pour off the extra water before the pudding goes on.
Lolita