Apple Chia Pudding with Peanut Butter (High Protein, High Fiber)

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This Apple Chia Pudding with Peanut Butter is one of my go-to make-ahead recipes — high in protein and fiber to keep me full and satisfied, whether I’m enjoying it for breakfast, a snack, or a healthy dessert.

Apple Chia Seed Pudding and Peanut Butter

I’ve always loved the combo of apples and peanut butter — the crisp sweetness of the apples paired with that rich, nutty flavor is unbeatable. My friend Danielle shared this Apple Chia Pudding with Peanut Butter with me, and I’ve been hooked ever since. Chia seeds and Greek yogurt give this classic snack an extra boost of protein and fiber to keep me full and energized. I’ve been meal-prepping this every week, and it holds up beautifully for days in the fridge. So many people tell me they struggle to get enough fiber — one serving has 13 grams!

Why This High-Protein High-Fiber Recipe Works

I’ve spent the past couple of years creating protein-rich recipes to meet my nutrition goals. Increasing the protein in breakfasts and snacks without adding meat can be challenging, but milk, Greek yogurt, and chia seeds are excellent sources. The sweet-salty combination of apple and peanut butter is satisfying enough to enjoy as a light breakfast, an afternoon pick-me-up, or a healthy dessert when I’m craving something sweet but wholesome.

• No cooking required. Just stir and refrigerate.
• Make-ahead breakfast or snack: Excellent for meal prep. It holds up beautifully in the fridge for up to 4 days.
• Pre-portioned and ready to go. Perfect for grab-and-go breakfasts or snacks.
• High in protein and fiber: Each serving packs 13 grams of fiber and over 24 grams of protein from Greek yogurt to keep you full and satisfied.

If you want more easy high-protein snacks and breakfasts, check out my new Skinnytaste High Protein cookbook, which includes recipes like this Cinnamon Oatmeal Raisin Smoothie and Caramelized Banana Yogurt Bowl.

Ingredients You Will Need

Below is more info on all the ingredients for this apple and peanut butter chia pudding. See the recipe card below for the exact measurements.

• Chia Seeds plump up when soaked in milk, creating a nutritious pudding. They’re packed with fiber, omega-3s, protein, and antioxidants.
• Milk: Use whatever kind you prefer. I like it with fat-free milk for extra protein and fewer calories, but it also works with 2% or plant-based milks like coconut or almond.
• Vanilla Extract and Cinnamon add warmth and subtle sweetness.
• Nonfat Plain Greek Yogurt increases the protein. For even more, use a high-protein yogurt.
• Maple Syrup: I like this zero-sugar maple syrup, but regular works, too.
• Natural Peanut Butter contains only two ingredients: peanuts and salt. Microwave it first to make it easier to drizzle over the chia seed pudding.
• Apple: Any type of apple, like Honeycrisp, Fuji, or Gala, will work. I prefer using a red apple for natural sweetness, but if you enjoy more tart flavors, choose a green apple.

How To Make Apple Chia Pudding

I like using 16-ounce mason jars to make this easy chia pudding recipe, but you can use any containers with lids. See the recipe card at the bottom for printable directions.

Mix the chia, milk and spices in a jar.

Refrigerate 2 hours or overnight.

1. Make Chia Seed Pudding: Put 2 tablespoons in each jar. Then, pour in half of the milk and vanilla, followed by half of the yogurt, syrup, and cinnamon. Stir well to prevent the seeds from clumping or sticking to the bottom.
2. Refrigerate the jars for at least 2 hours so the pudding can set.
3. How to Serve: Top the jars with diced apple, a dash of cinnamon, and a drizzle of peanut butter.

Top with apples, peanut butter and cinnamon.

Variations

Get creative and mix things up. Share your favorite chia pudding toppings in the comments!

• Make it dairy-free: Substitute plant-based milk and yogurt. If high protein content is important, select a high-protein dairy-free yogurt.
• No maple syrup? Use honey, agave or monk fruit instead.
• Experiment with spices: Replace cinnamon with pumpkin pie spice or add a pinch of nutmeg.
• Nut butter options: Try it with almond or cashew butter. If you’re allergic to nuts, omit the peanut butter or use sunflower seed butter.
• Switch up the fruit: Swap apples with pears, figs, or any berry. You could also try it with dried fruit, like dates or cranberries.
• Get creative with your toppings: Add chopped nuts, granola, or even mini chocolate chips to make it more of a dessert.

Serving Suggestions

I aim for at least 30 grams of protein at breakfast to meet my daily goals. This apple chia pudding is a filling snack, but when I eat it for breakfast, I like to add a little more protein. Here are a few ideas of what you can add to make it even more satisfying.

Storage

This overnight chia pudding stays good in the refrigerator for 4 days.

Meal Prep Tips

• Make more: If you’re feeding other family members or just don’t want to think about breakfast for half the week, double the recipe.
• Avoid mushy fruit: You can drizzle the jars with peanut butter and sprinkle them with cinnamon, but wait to chop the apples until the morning before eating. If you won’t have time to cut fruit in the mornings, substitute apples with blueberries or raspberries, and add them before refrigerating.

More Chia Seed Recipes You’ll Love

Check out more high-protein snacks, plus these 5 chia recipes, to inspire your next meal!

Prep: 10 minutes mins

Cook: 0 minutes mins

refrigeration time: 2 hours hrs

Total: 2 hours hrs 10 minutes mins

Yield: 2 servings

Serving Size: 1 jar

Cook Mode

• Pour 2 tablespoons chia seeds each into 2 (16-ounce) mason jars or containers with lids.

• Add ½ cup milk and ¼ teaspoon vanilla to each jar then mix with a fork until chia seeds are evenly distributed.   Add ½ cup yogurt, ½ tablespoon syrup and ¼ teaspoon cinnamon to each jar and mix again, scraping the bottom and sides of the jar as you mix so the chia seeds don’t clump.

• Seal and refrigerate for at least 2 hours. When ready to eat, add ½ the diced apple to each jar. Top with a dash of cinnamon and drizzle with melted peanut butter.

• To serve, mix in the jar and enjoy.

Last Step:

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To keep the apples from browning if you want to meal prep, toss them with lemon juice.

Serving: 1 jar, Calories: 373 kcal, Carbohydrates: 46 g, Protein: 24.5 g, Fat: 15 g, Saturated Fat: 2 g, Cholesterol: 9 mg, Sodium: 133 mg, Fiber: 13 g, Sugar: 22 g