This high-protein tiramisu chia pudding tastes like dessert but fuels like breakfast. It’s creamy, lightly sweet, and has that cozy coffee flavor you love from classic tiramisu—without the fuss. You can make it the night before, layer it up in minutes, and enjoy it chilled straight from the fridge.

It’s ideal for busy mornings, post-workout snacks, or a smarter late-night treat. And yes, it actually satisfies those dessert cravings.

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What Makes This Recipe So Good

Close-up detail/process shot: A clear glass jar on a marble counter showing the tiramisu chia base j

High protein, low effort: Greek yogurt and protein powder turn a simple chia base into a satisfying, muscle-friendly meal.
Tiramisu vibes without the work: Espresso, cocoa, and a hint of vanilla give you that classic flavor in a no-bake format.
Meal-prep friendly: Mix once, portion out, and you’re set for a few days.
Customizable sweetness: Use maple syrup, honey, or a zero-calorie sweetener to suit your taste.
Dairy-free option: Swap in dairy-free yogurt and plant protein for an easy alternative.

What You’ll Need

3 tablespoons chia seeds
3/4 cup unsweetened milk (dairy or plant-based)
1/4 cup strong brewed coffee or espresso, cooled
1/2 cup plain Greek yogurt (or dairy-free yogurt)
1 scoop (about 25–30g) vanilla or unflavored protein powder
1–2 tablespoons maple syrup, honey, or sweetener of choice, to taste
1 teaspoon vanilla extract
1–2 tablespoons unsweetened cocoa powder (plus extra for dusting)
Pinch of salt (optional, enhances flavor)
Shaved dark chocolate or cacao nibs for topping (optional)

How to Make It

Final plated top-down shot: Overhead view of a layered High-Protein Tiramisu Chia Pudding in a short

Mix the chia base: In a jar or bowl, whisk milk, cooled coffee, sweetener, vanilla, cocoa powder, and a pinch of salt until smooth. Sprinkle in chia seeds and whisk well to prevent clumps.
Let it thicken: Rest for 10 minutes, then whisk again.
Cover and refrigerate for at least 2 hours, preferably overnight, until pudding-like.
Make the protein cream: In a separate bowl, stir Greek yogurt with protein powder until silky. Add a splash of milk if it’s too thick. Sweeten lightly if needed.
Layer like tiramisu: Spoon half the chia pudding into a glass, add a layer of the protein cream, then repeat.
Dust the top with cocoa powder.
Chill and serve: Let it sit 10–15 minutes so flavors meld. Top with shaved dark chocolate or cacao nibs if you like.

Keeping It Fresh

Storage: Keep in airtight containers in the fridge for up to 4 days.
No soggy layers: If you’re picky about texture, store the chia base and protein cream separately and layer just before eating.
Make-ahead tip: Prep a batch of chia base on Sunday and portion out through the week.

Benefits of This Recipe

Protein-packed: Greek yogurt and protein powder help with satiety, recovery, and steady energy.
Fiber boost: Chia seeds add fiber and omega-3s, supporting digestion and fullness.
Lower sugar than dessert: You control the sweetness and skip heavy cream and ladyfingers.
Balanced macros: A good mix of protein, healthy fats, and complex carbs keeps you fueled longer.

Pitfalls to Watch Out For

Clumpy chia: If you don’t whisk twice during the first 10–15 minutes, the seeds can clump and stay gritty.
Too thin or too thick: If it’s runny, add 1 teaspoon more chia and chill 30 minutes. If it’s too thick, stir in 1–2 tablespoons milk.
Bitter coffee taste: Use cooled, smooth coffee or espresso.
Over-extracted coffee can taste harsh; balance with a touch more sweetener.
Chalky protein: Some powders get grainy. Choose a brand that mixes well or blend the yogurt mixture briefly.

Alternatives

Dairy-free: Use almond, soy, or oat milk and a coconut or almond-based yogurt. Pick a plant protein that blends smoothly.
Mocha twist: Add 1 teaspoon instant espresso to the cocoa for a stronger coffee-chocolate hit.
Decaf version: Use decaf espresso or coffee to keep the flavor without the buzz.
Flavor swap: Add a splash of almond extract or a dusting of cinnamon for a warm, bakery-style note.
Crunch factor: Layer with crushed high-fiber biscuits or protein granola right before serving.

FAQ

Can I make this without protein powder?

Yes.

Increase the Greek yogurt to 3/4 cup and add an extra tablespoon of chia seeds. Sweeten to taste and add a little vanilla for flavor.

How much caffeine is in this recipe?

It depends on your coffee strength. Using 1/4 cup brewed espresso typically adds about 30–60 mg of caffeine.

Use decaf if you’re sensitive.

Can I blend the chia pudding for a smoother texture?

Absolutely. After it sets, blend the chia base for 15–20 seconds until silky, then layer as usual. This gives a custard-like feel.

What’s the best sweetener to use?

Maple syrup tastes great with coffee and cocoa, but honey, agave, or a zero-calorie sweetener all work.

Adjust to your preference.

Can I meal prep multiple servings?

Yes. Multiply the recipe and portion into jars. Keep the cocoa dusting and any crunchy toppings for the day you eat them.

In Conclusion

High-Protein Tiramisu Chia Pudding gives you the flavor of your favorite Italian dessert with the nutrition to power your day.

It’s easy to prep, endlessly customizable, and genuinely satisfying. Keep a few jars in the fridge, and you’ve got a fast, feel-good option whenever you want something sweet, creamy, and energizing.