Partard Chia Pudding
Notes
High-protein, no-cook chia pudding for the nap-into-late-night pivot. A real meal, not a snack.
Instructions
- Combine oats-and-protein with chia in a jar or bowl.
- Add yogurt and milk, dash of honey, splash of vanilla, stir.
- Make the night before for cold, or let sit 15 min — chia will absorb and thicken.
- Portion ~1 cup per serving. Top with blueberries, and salted roasted nuts if using.
Nutrition (per serving)
- Calories: ~282
- Protein: 14g
- Fat: 12g
- Carbs: 34g
From Chris's measured batch (base only, no toppings).
Ingredients (Chris's measured batch — ~5 servings)
- 1 cup Bob's Red Mill Protein Oats (whole grain oat flakes; label serving is 1/3 cup, so 1 cup = ~3 servings)
- ~1/2 cup chia seeds
- 1 cup Greek yogurt (FAGE Total, full-fat) — drives the protein up
- 1 cup milk (dairy or non-dairy)
- 1 Tbsp honey (for the whole batch — a true dash per serving)
- Healthy dash of vanilla
- Blueberries, to top (per serving)
- Optional: handful of mixed roasted salted nuts (per serving)
- Optional, for chaos: matcha coconut cheesecake bite on top
Cook's Log
Chris's note: "a healthy portion" — so this is a real meal, filling enough to be dinner.
Why it sits heavy (measured 2026-06-15): it's the oats, not the honey or milk. 1 cup of oats is ~3 label servings = ~570 cal / 96g carbs on its own — that's the brick. Chia is the secondary weight: ~1/2 cup is ~410 cal / 26g fat / 29g fiber. The honey (1 Tbsp across the whole batch) and milk are rounding errors. The ~47g of batch fiber is the literal heavy feeling.
Lighter / cut-day dial: drop oats to ½–¾ cup and chia to ~⅓ cup, keep the full yogurt. That protects the protein-per-calorie while cutting the carb load and the dense sit. Oats are the headline lever; chia is the fine-tune.
The catch: matcha + chia pudding = you will not be sleeping. Serotonin plus caffeine is a feature if you're planning to be awake.