This high-protein tiramisu chia pudding tastes like your favorite Italian dessert but works just as well as a make-ahead breakfast. It layers espresso-soaked chia pudding with a creamy Greek yogurt topping, and it packs 49g of protein and 18g of fiber into one jar. Prep it in five minutes the night before, and it’s ready and waiting for you in the morning.
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If you loved my High Protein Tiramisu Overnight Oats, you’re going to want to add this tiramisu chia seed pudding into your breakfast rotation too. It has the same espresso-and-cocoa tiramisu flavor you already know, but swapping chia seeds for oats changes the whole texture — instead of a chewy, oat-forward bowl, you get a thick, custardy pudding that sets up almost like a store-bought pudding cup.
Chia puddings have been all over social media lately, usually marketed on their protein count alone. This one holds its own on that front at 49g of protein per jar, but it also quietly packs 18g of fiber, which is the part most viral versions leave out entirely. That combination is what makes it filling enough to actually work as a full breakfast rather than a snack-sized treat.
If you’re already a fan of chia pudding, don’t miss my Protein Chocolate Chia Seed Pudding too — it’s another high-protein, make-ahead jar with a totally different flavor profile, so you can rotate between the two and never get bored of breakfast.
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What Does Protein Tiramisu Chia Pudding Taste Like?
Each bite tastes like tiramisu in pudding form. The base is rich with espresso and vanilla, naturally sweetened with maple syrup, and slightly thickened by the chia seeds into a texture similar to a thick rice pudding or tapioca.
The Greek yogurt topping mimics the mascarpone layer of a classic tiramisu, with a tangy creaminess that balances the sweet, coffee-forward base. A dusting of cocoa powder on top finishes it off exactly the way you’d expect from a real tiramisu.
Why You Will Love Protein Tiramisu Chia Pudding
- 49g of protein and 18g of fiber in a single jar, from ingredients you’re already adding to the recipe.
- No cooking required. You whisk it together, let it sit, and refrigerate it.
- Ready in 5 minutes of hands-on time, making it an easy make-ahead breakfast for busy mornings.
- Tastes like dessert for breakfast, with real espresso and cocoa flavor in every bite.
- Naturally sweetened with maple syrup instead of refined sugar.
Ingredients Needed
Here’s what goes into this chia pudding with yogurt on top!
- Milk of choice — I used Darigold Fit Skim Milk for extra protein, but any milk works.
- Chia seeds — these are what give the pudding its thick, spoonable texture as they absorb liquid.
- Vanilla protein powder — this is where most of the protein in the recipe comes from.
- Pure maple syrup — used to naturally sweeten both the base and the yogurt topping.
- Instant espresso powder — for that classic tiramisu coffee flavor.
- Vanilla extract — rounds out the flavor of the base.
- Plain Greek yogurt — stands in for the mascarpone layer in traditional tiramisu, and adds even more protein.
- Unsweetened cocoa powder — for dusting on top, just like the cocoa on a classic tiramisu.
Substitutions & Variations
- Dairy-free: Use unsweetened almond, oat, or soy milk in place of dairy milk, and swap in a dairy-free yogurt for the topping.
- No protein powder: Leave it out! The protein count will be lower, but the flavor will still be there.
- Decaf option: Use decaf instant espresso powder if you want to enjoy this later in the day without the caffeine.
- Extra tiramisu flavor: Add an extra ¼ teaspoon of espresso powder to the base if you want a stronger coffee flavor.
Instructions
- Step 1: Whisk the milk, protein powder, chia seeds, maple syrup, espresso powder, and vanilla extract together in a glass jar or other container with a lid. Let the mixture sit on the counter for 15 minutes so the chia seeds can start absorbing liquid.
- Step 2: Stir the mixture again to break up any clumps of chia seeds that have settled. Cover the jar and transfer it to the fridge for at least 8 hours, or overnight, so the pudding has time to fully set.
- Step 3: Whisk the Greek yogurt and remaining tablespoon of maple syrup together in a small bowl once the pudding has set.
- Step 4: Spread the yogurt mixture evenly over the top of the chilled chia pudding, dust it with cocoa powder, and serve.
Recipe Success Tips
- Whisk thoroughly right after combining the ingredients, and again after the 15-minute rest. Chia seeds clump easily, and a second whisk keeps the texture smooth instead of gluey in spots.
- Give the pudding the full 8 hours in the fridge. It will look thin after just an hour or two, but chia seeds need time to fully absorb the liquid and thicken.
- Use a fine-mesh strainer or small sieve to dust the cocoa powder on top for an even, café-style finish.
How to Store Tiramisu Chia Pudding
Store this chia pudding in the fridge, covered, for up to 4 days. It’s an easy one to batch — you can make several jars at once so you have breakfast ready to go for most of the week.
I’d recommend adding the Greek yogurt topping just before eating rather than storing it fully assembled, so the topping stays fresh and distinct from the base.
Is Protein Tiramisu Chia Pudding Healthy?
Yes! Between the 49g of protein and 18g of fiber, this jar is genuinely filling and can work well as a standalone breakfast or a substantial snack.
Total nutritional content per serving is:
- Calories: 563 calories
- Carbohydrates: 63 grams
- Protein: 49 grams
- Total Fat: 14 grams
- Sodium: 208 mg
- Fiber: 18 grams
*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
Pricing Info
This is what I personally paid to make this recipe:
- 1 cup Darigold Fit Skim Milk: $0.70
- ¼ cup chia seeds: $0.52
- ¼ cup vanilla protein powder: $0.49
- 2 tbsp pure maple syrup: $0.28
- 1 tsp instant espresso powder: $0.14
- 1 tsp vanilla extract: $0.04
- ⅓ cup plain Greek yogurt: $0.30
- 1 tsp unsweetened cocoa powder: $0.03
Grabbing a tiramisu-flavored protein pudding from a coffee shop or specialty grocery store can easily run you $6-8, and you don’t always know exactly what’s in it.
Making this at home costs a fraction of that (about $2.50 per jar), and you control every ingredient — including how much protein and sugar actually ends up in your jar.
FAQs
The main thing to watch for is fiber intake. Chia seeds are extremely high in fiber, and eating a lot of them at once — especially if your usual diet is lower in fiber — can cause bloating, gas, or digestive discomfort. Introducing chia pudding gradually and drinking enough water with it usually prevents this.
Chia seeds should always be mixed with enough liquid to fully hydrate before eating, and this recipe already accounts for that. Avoid eating chia seeds dry or with only a small splash of liquid, since they can absorb moisture quickly and expand — which is a choking risk if they haven’t had a chance to swell up first.
Yes — just multiply the ingredients by however many servings you want and divide the mixture between jars before refrigerating. It’s an easy one to batch for the week since each jar chills and sets on its own.
Espresso powder is the better choice here because it adds concentrated coffee flavor without adding extra liquid, which keeps the pudding’s texture consistent. If you swap in brewed coffee, reduce the milk slightly to account for the added liquid, or the pudding may end up thinner than intended.
This usually means it needs more time in the fridge — chia seeds can take the full 8 hours to fully absorb liquid and thicken. If it’s still thin after that, add 1-2 tbsp of plain Greek yogurt to thicken it up quickly.
Other Chia Pudding Recipes
Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!
Recipe
High Protein Tiramisu Chia Pudding
Equipment
- 1 glass jar (or other container with a lid)
Ingredients
- 1 cup milk of choice (I used Darigold Fit Skim Milk)
- ¼ cup chia seeds
- ¼ cup vanilla protein powder
- 1 tbsp pure maple syrup
- 1 tsp instant espresso powder
- 1 tsp vanilla extract
"Mascarapone" Layer:
- ⅓ cup plain Greek yogurt
- 1 tbsp maple syrup
- unsweetened cocoa powder for dusting
Instructions
- In a glass jar or other container, whisk together the milk, protein powder, chia seeds, maple syrup, espresso powder, and vanilla. Allow to sit for 15 minutes.
- After 15 minutes, stir again, cover, and place in the fridge for 8 hours or overnight.
- In a small bowl, whisk together the plain Greek yogurt and 1 tbsp maple syrup. Spread it evenly over the overnight oats, then dust with cocoa powder and serve!
Video
Nutrition
If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!
xoxo Megan
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