Cinnamon Chia Seed Pudding (Easy 4-Ingredient Recipe)

This cinnamon chia seed pudding is the easiest healthy breakfast! Made with just 4 simple ingredients—chia seeds, plant-based milk, protein powder, and cinnamon—this no-cook recipe takes 5 minutes to prep and sets overnight. Perfect for meal prep, this high-protein, high-fiber pudding is naturally vegan, gluten-free, and incredibly satisfying.

Why You’ll Love This Chia Seed Pudding

This cinnamon chia pudding is the ultimate set-it-and-forget-it breakfast. Simply mix four pantry staples, let it sit in the fridge, and wake up to a ready-to-eat meal that’s packed with protein and fiber. No cooking, no complicated techniques, and no special equipment needed. The addition of protein powder makes it extra filling, while cinnamon adds warm, comforting flavor. It’s naturally vegan, gluten-free, low-carb, and perfect for meal prep—make multiple servings at once for grab-and-go breakfasts all week.

Ingredients for Cinnamon Chia Seed Pudding

• 3 tablespoons chia seeds
• 1 cup plant-based milk (almond, oat, soy, or coconut)
• 1 scoop vanilla protein powder
• ½ teaspoon ground cinnamon

Optional Toppings:

• Fresh berries (blueberries, strawberries, raspberries)
• Sliced banana
• Granola or chopped nuts
• Maple syrup or honey
• Nut butter (almond, peanut, cashew)
• Cacao nibs
• Vegan yogurt
• Shredded coconut

What Are Chia Seeds?

Chia seeds are tiny nutrient powerhouses from the Salvia hispanica plant. When soaked in liquid, they absorb up to 12 times their weight, forming a gel-like coating that creates pudding’s signature texture. They’re loaded with omega-3 fatty acids, fiber (11g per ounce), protein, and essential minerals like calcium and magnesium. Both black and white chia seeds work equally well—they have identical nutritional profiles and taste the same.

Which Type of Chia Seeds Should You Use?

Black Chia Seeds: Most common and usually slightly cheaper. More widely available in grocery stores.

White Chia Seeds: Same nutritional benefits as black seeds. Some people prefer them for aesthetic reasons in lighter-colored puddings.

Either works perfectly! Choose based on availability and preference. The most important factor is freshness—chia seeds should have no smell. If they smell rancid or “off,” replace them. Look for whole seeds that aren’t broken or crushed for the best texture.

How to Make Cinnamon Chia Seed Pudding

Step 1: Mix the Base

In a cup, jar, or small bowl, add plant-based milk and protein powder. Whisk or stir vigorously until protein powder is completely dissolved with no lumps. This step is crucial—mixing protein powder with liquid first prevents chalky clumps in the final pudding.

Step 2: Add Chia Seeds and Cinnamon

Add chia seeds and ground cinnamon to the milk mixture. Stir thoroughly to combine, ensuring chia seeds are evenly distributed and not clumping together at the bottom.

Step 3: Stir Again

After 10 minutes, give the mixture another good stir. This second stir prevents chia seeds from settling and clumping at the bottom, ensuring even distribution throughout.

Step 4: Refrigerate

Cover and refrigerate for at least 4 hours, though overnight (8-12 hours) is ideal for the best texture. The chia seeds will absorb the liquid and create a thick, pudding-like consistency.

Step 5: Serve

Give the pudding a final stir before serving. If it’s too thick, add a splash more plant milk and stir until you reach desired consistency. Add your favorite toppings and enjoy!

The Perfect Chia Pudding Ratio

The key to perfect chia seed pudding is the 3:1 liquid-to-chia ratio. For every 3 tablespoons of chia seeds, use 1 cup of liquid. This creates a thick, spoonable pudding texture—not too runny, not too thick.

Too thick? Add more milk, 1-2 tablespoons at a time. Too thin? Add more chia seeds, 1 teaspoon at a time, and let sit for 30 more minutes.

Tips for Perfect Chia Seed Pudding Every Time

Mix Protein Powder First: Always dissolve protein powder in the milk before adding chia seeds to prevent lumps and chalky texture.

Stir Twice: Stir immediately after mixing, then again 10 minutes later to prevent clumping.

Use Fresh Chia Seeds: Fresh chia seeds have no smell. Rancid seeds will ruin your pudding.

Be Patient: While pudding is technically ready after 4 hours, overnight produces the best texture as seeds fully hydrate.

Choose Your Milk Wisely: Coconut milk creates richer, creamier pudding. Almond milk creates lighter texture. Oat milk provides creaminess without coconut flavor.

Store in Jars: Mason jars or glass containers with lids are perfect for meal prep and easy grab-and-go breakfasts.

Give Final Stir: Always stir before serving—chia seeds settle as they sit.

Recipe Variations

Chocolate Chia Pudding: Use chocolate protein powder instead of vanilla. Add 1 tablespoon cocoa powder for extra chocolate flavor.

Berry Chia Pudding: Use strawberry protein powder and add mashed berries to the mixture.

Pumpkin Spice: Replace cinnamon with ½ teaspoon pumpkin pie spice. Add 2 tablespoons pumpkin puree.

Vanilla Maple: Skip protein powder. Add 1 teaspoon vanilla extract and 1 tablespoon maple syrup for sweetness.

Coffee Chia Pudding: Replace ¼ cup milk with cold brew coffee for a caffeinated breakfast.

Matcha Green Tea: Add 1 teaspoon matcha powder for antioxidants and gentle energy.

Tropical: Use coconut milk and add diced mango and pineapple on top.

Peanut Butter: Add 1 tablespoon peanut butter powder or regular peanut butter to the mixture.

Different Spices: Try nutmeg (¼ teaspoon), cardamom (¼ teaspoon), or ginger (¼ teaspoon) instead of cinnamon.

Ingredient Substitutions

Chia Seeds: Cannot be substituted—they’re what creates the pudding texture. Flax seeds won’t work the same way.

Plant-Based Milk: Any milk works! Try almond, oat, soy, coconut, cashew, or regular dairy milk. Each creates slightly different texture and flavor.

Protein Powder: Can omit and use 1 teaspoon vanilla extract + 1 tablespoon maple syrup or honey for sweetness instead.

Cinnamon: Substitute with other warming spices like nutmeg, cardamom, pumpkin pie spice, or vanilla extract.

Common Mistakes to Avoid

Not Stirring Enough: Insufficient stirring causes chia seeds to clump at the bottom. Stir well initially, then again after 10 minutes.

Wrong Ratio: Too much liquid = runny pudding. Too little = dry clumps. Stick to the 3:1 ratio (1 cup liquid to 3 tablespoons chia).

Adding Protein Powder Last: This causes lumps. Always mix protein powder with liquid first until smooth.

Not Waiting Long Enough: While pudding sets in 4 hours, overnight produces better texture. Be patient!

Using Old Chia Seeds: Rancid chia seeds ruin everything. Check freshness—they should be odorless.

Skipping the Second Stir: That 10-minute follow-up stir prevents clumping and ensures even distribution.

Storage and Meal Prep

Refrigerator: Store in airtight containers for up to 5 days. The pudding thickens over time, which many people enjoy.

Meal Prep: Make 3-5 servings at once in individual jars for easy grab-and-go breakfasts throughout the week.

Overnight Prep: Perfect for making the night before. Mix before bed, wake up to ready breakfast.

Before Serving: Always stir before eating—chia seeds settle. Add a splash of milk if too thick.

Add Toppings Fresh: Wait to add toppings until just before eating to keep them fresh and crunchy.

Freezing: Not recommended. The texture becomes icy and grainy when frozen and thawed.

Topping Ideas

Fresh Fruit:

• Berries (blueberries, strawberries, raspberries, blackberries)
• Sliced banana
• Diced mango or pineapple
• Apple slices with extra cinnamon
• Pomegranate seeds

Crunch:

• Granola
• Chopped nuts (almonds, walnuts, pecans, cashews)
• Seeds (pumpkin, sunflower, hemp)
• Cacao nibs
• Toasted coconut flakes

Sweetness:

• Maple syrup or honey
• Agave nectar
• Dates or dried fruit
• Dark chocolate chips

Creaminess:

• Nut butter (almond, peanut, cashew)
• Vegan yogurt
• Coconut cream

Nutritional Benefits

This cinnamon chia seed pudding is incredibly nutritious:

• High in Fiber: 11g fiber per ounce of chia seeds supports digestive health
• Protein-Packed: Protein powder adds 20-25g protein for satiety
• Omega-3 Fatty Acids: Chia seeds are rich in plant-based omega-3s for heart health
• Antioxidants: Cinnamon provides powerful antioxidants and may help regulate blood sugar
• Minerals: Excellent source of calcium, magnesium, and phosphorus
• Low Glycemic: Won’t spike blood sugar, keeping you full longer
• Complete Amino Acids: Chia seeds contain all nine essential amino acids

Frequently Asked Questions

How long does chia seed pudding take to set? Minimum 4 hours, but overnight (8-12 hours) produces the best texture.

Can I use ground chia seeds? No, ground chia seeds won’t create the pudding texture. You need whole chia seeds.

Why is my chia pudding slimy? That’s normal! The gel-like texture is what makes it pudding. If you don’t like it, chia pudding may not be for you.

Can I make this without protein powder? Yes! Replace with 1 teaspoon vanilla extract and 1 tablespoon maple syrup or honey.

What’s the best milk for chia pudding? Any milk works! Coconut creates richest texture, oat milk is creamy, almond milk is lighter.

Can I eat chia seeds raw? Yes, but they’re easier to digest when soaked. Dry chia seeds can absorb moisture from your digestive tract.

How do I fix runny chia pudding? Add more chia seeds (1 teaspoon at a time) and refrigerate for 30 more minutes.

Is chia pudding good for weight loss? Yes! High fiber and protein keep you full, and it’s naturally low in calories (before toppings).