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Breakfast
Raspberry Chia Pudding with Peanut Butter & Hemp Seeds
Peanut butter whisked into the chia base makes this taste like a pudding rather than a seed soak, and crushing half the raspberries into it turns the whole jar pink. Make two jars on Sunday night and breakfast is handled for two mornings, with about 22 grams of plant protein each.
Total Time
10 mins + chilling
Raspberry Chia Pudding with Peanut Butter & Hemp Seeds
Recipe Card
Raspberry Chia Pudding with Peanut Butter & Hemp Seeds
Method: No-Cook·Cuisine: American
Cook Time
None (chills overnight)
Total Time
10 mins + chilling
Ingredients
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3 tablespoons natural peanut butter (the kind with just peanuts and salt)
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2 cups unsweetened soy milk (highest-protein plant milk; almond milk works but drops protein, see below)
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1 teaspoon vanilla extract
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1/2 teaspoon ground cinnamon
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Pinch of fine salt
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5 tablespoons chia seeds
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1 1/2 cups fresh or frozen raspberries, divided
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2 tablespoons hemp seeds
Instructions
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1
In a medium bowl, whisk the peanut butter with about 1/4 cup of the soy milk until it loosens into a smooth, pourable paste with no lumps. Whisk in the remaining soy milk, vanilla, cinnamon, and salt.
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2
Add the chia seeds and whisk well. Let the bowl sit 10 minutes, then whisk again to break up any clumps that have settled at the bottom — this second whisk is what keeps the pudding even instead of gelled in pockets.
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3
Crush 3/4 cup of the raspberries with a fork until they're mostly broken down and juicy, then stir them through the chia mixture until it turns an even pink.
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4
Divide between two jars or containers, cover, and refrigerate at least 4 hours or overnight, until the pudding holds a spoon mark and is thick all the way through.
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5
To serve, top each jar with the remaining raspberries and a tablespoon of hemp seeds. Taste; if the peanut butter was unsalted, a tiny pinch of salt on top sharpens the fruit.
Meal Prep Tip
The pudding keeps 4 days covered in the fridge and thickens a little more each day — loosen with a splash of soy milk if you prefer it softer. Add the fresh raspberries and hemp seeds the morning you eat it so they stay bright and crunchy rather than bleeding into the pudding.
Make It Yours
Nut-free
Swap the peanut butter for the same amount of sunflower seed butter and the hemp seeds for toasted pumpkin seeds. Protein and carbs stay within a gram or two of the original.
Almond milk instead of soy
Works fine for texture but costs about 6 g of protein per jar, taking you to about 16 g. Add a second tablespoon of hemp seeds or a scoop of unflavored plant protein to bring it back up.
Lower-carb
Halve the raspberries to 3/4 cup total and skip stirring any into the base. Drops net carbs to about 11 g per jar and keeps the fiber above 15 g.
Heartier
Stir 1/2 cup plain 2% Greek yogurt into the chilled pudding before topping (no longer plant-based). Adds about 12 g of protein and 80 calories per jar.
If you don't like raspberries
Blackberries behave identically and are slightly lower in sugar. Strawberries work too but are softer when crushed, so stir only 1/2 cup into the base and slice the rest on top.
Nutrition
Per jar — estimate, includes all toppings.
Calories
480
Net Carbs
14g
Total Carbs
33g
Fiber
19g
Protein
22g
Fat
31g
Saturated Fat
4g
Total Sugars
7g
Added Sugars
0g
Sodium
250mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice. Total sugars are from fruit and dairy; added sugar is zero.
Keywords
BreakfastPlant-BasedMake-aheadChia SeedsNo-CookHigh Fiber
Besides Sugar
Besides Sugar: Soluble Fiber Slows the Whole Meal Down
Chia seeds absorb liquid and form a gel in the jar, and that gel keeps working in your stomach, slowing how quickly the rest of the meal — raspberries included — is digested and absorbed. With about 19 grams of fiber per jar, much of it soluble, the fruit's sugar is likely absorbed more gradually than it would be on its own, one reason a fiber-rich breakfast tends to feel steadier than a quick one.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
