Name: High-Protein Strawberry Chia Cups - Creamy, Fresh, and Meal-Prep Friendly
Prep time: 10 min
Total time: 10 min
Ingredients: Fresh strawberries (about 2 cups, hulled); Plain or vanilla Greek yogurt (2 cups; 2% or 0%); Unsweetened milk of choice (1 to 1 1/4 cups; dairy or almond/oat); Chia seeds (1/2 cup); Vanilla or unflavored protein powder (2 scoops; whey or plant-based); Maple syrup or honey (2–3 tablespoons, to taste); Vanilla extract (1 teaspoon); Pinch of fine sea salt; Optional toppings: sliced strawberries, granola, coconut flakes, crushed pistachios, dark chocolate shavings

Jump to Recipe Print Recipe

These High-Protein Strawberry Chia Cups are creamy, lightly sweet, and packed with fresh berry flavor. They’re the kind of snack that feels like dessert but keeps you full for hours. You can meal-prep them in minutes the night before and wake up to a cool, satisfying breakfast.

They’re also easy to customize, so you can adjust the sweetness, texture, and toppings to your taste. Perfect for busy mornings, post-workout fuel, or a mid-afternoon pick-me-up.

Jump to Recipe Card

What Makes This Recipe So Good

Close-up detail shot of a chilled Strawberry Chia Cup just after setting: creamy pale-pink chia-yogu

High protein, no fuss: Greek yogurt and your favorite protein powder create a creamy base that’s filling and balanced.
Real strawberry flavor: Fresh berries and a quick blend make every bite bright and juicy.
Great texture: Chia seeds thicken the mixture into a pudding-like cup—smooth with a little pop.
Make-ahead friendly: Stir it, chill it, and you’re set for days.
Easy to customize: Adjust sweetness, swap milks, or change toppings without messing up the recipe.

Shopping List

Fresh strawberries (about 2 cups, hulled)
Plain or vanilla Greek yogurt (2 cups; 2% or 0%)
Unsweetened milk of choice (1 to 1 1/4 cups; dairy or almond/oat)
Chia seeds (1/2 cup)
Vanilla or unflavored protein powder (2 scoops; whey or plant-based)
Maple syrup or honey (2–3 tablespoons, to taste)
Vanilla extract (1 teaspoon)
Pinch of fine sea salt
Optional toppings: sliced strawberries, granola, coconut flakes, crushed pistachios, dark chocolate shavings

Step-by-Step Instructions

Overhead process shot of portioned Strawberry Chia Cups during meal prep: four clear jars on a cool

Blend the strawberries: Add strawberries, milk, vanilla, sweetener, and salt to a blender. Blend until smooth and pink.
Mix the base: In a large bowl, whisk Greek yogurt with protein powder until smooth.
Pour in the strawberry mixture and whisk until fully combined.
Add chia seeds: Stir in chia seeds until evenly distributed. Let the mixture sit for 10 minutes, then stir again to prevent clumping.
Portion: Divide into 4–6 cups or jars. Leave a little room for toppings.
Chill: Cover and refrigerate for at least 2 hours, ideally overnight, until thick and spoonable.
Top and serve: Add extra sliced strawberries, a sprinkle of granola, or a few chocolate shavings.
Enjoy cold.

Storage Instructions

Refrigerator: Store covered for up to 4 days. Stir before eating if separation occurs.
Freezer: Freeze without toppings for up to 1 month. Thaw overnight in the fridge and stir well.
Meal prep tip: Use lidded jars for grab-and-go portions.

Benefits of This Recipe

Protein-packed: Each cup delivers steady energy and supports muscle recovery.
Fiber-rich: Chia seeds add fiber and omega-3s for fullness and heart health.
Lower sugar option: Sweeten to taste and use vanilla yogurt or plain to control added sugar.
Gluten-free and flexible: Naturally gluten-free with easy dairy-free swaps.

Common Mistakes to Avoid

Adding too many chia seeds: More isn’t better.
Stick to the amount listed or the cups can get gummy.
Skipping the second stir: Stir once after 10 minutes to prevent clumps and ensure even thickening.
Not chilling long enough: Chia needs time to set. If it’s runny, give it more time.
Over-sweetening early: Strawberries can vary. Start with less sweetener and adjust after chilling.

Alternatives

Dairy-free: Use coconut or almond yogurt and a plant-based protein powder.
No protein powder: Add 2 extra tablespoons of chia and use higher-protein yogurt; sweeten to taste.
Berry swap: Use raspberries, blueberries, or a mix.
Frozen berries work—just thaw first.
Flavor twist: Add lemon zest, a dash of almond extract, or a spoonful of peanut butter for a PB&J vibe.
Crunch factor: Top with toasted nuts, cacao nibs, or a sprinkle of seed mix.

FAQ

Can I use frozen strawberries?

Yes. Thaw them first and drain excess liquid so the mixture doesn’t get watery. You can also blend from frozen and use slightly less milk.

How much protein is in each cup?

It depends on your yogurt and protein powder.

With nonfat Greek yogurt and a standard whey scoop, each serving usually lands around 18–25 grams of protein.

Why is my chia pudding runny?

You may need more time to chill, or your milk-to-chia ratio is off. Stir after 10 minutes, then chill at least 2 hours. If still thin, mix in 1–2 teaspoons more chia and chill again.

Can I make it without a blender?

Yes.

Mash the strawberries with a fork until juicy, then whisk everything well. The texture will be a bit chunkier but still delicious.

What’s the best sweetener to use?

Maple syrup and honey are great for flavor. For lower sugar, use a few drops of liquid stevia or monk fruit and add a little extra vanilla.

Is this good for kids?

Absolutely.

For little ones, reduce or skip protein powder and use whole-milk yogurt for creaminess and calories.

In Conclusion

High-Protein Strawberry Chia Cups are an easy, make-ahead option that tastes like a treat and fuels your day. With simple ingredients and flexible swaps, they fit almost any routine or diet. Keep a few jars in the fridge, add your favorite toppings, and you’ve got a fresh, satisfying snack anytime.