Peanut Butter Cup Chia Pudding

peanut butter chia pudding
Kaleigh McMordie, MCN, RDN, LD
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

415 calories
22g fat
40g carbs
20g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 415
% Daily Value*
Total Fat 22g 28%
Saturated Fat 3g 15%
Cholesterol 5mg 2%
Sodium 168mg 7%
Total Carbohydrate 40g 15%
Dietary Fiber 17g 61%
Total Sugars 20g  
Includes 6g Added Sugars 12%
Protein 20g  
Vitamin D 3mcg 15%
Calcium 578mg 44%
Iron 4mg 22%
Potassium 725mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

What if you could have a healthy breakfast that tasted like peanut butter cups? Good news—you can! You can turn nutritious ingredients like peanut butter, milk, and chia seeds into a tasty, easy to make meal that will keep you full and feeling good all morning!

Chia seeds are known as a “superfood” because they are full of fiber, protein, and healthy omega-3 fatty acids. They swell in liquid, making a ‘pudding’ that you can flavor with limitless healthy ingredients to fit your tastes. Of course, no single food can automatically make you healthy, but replacing a fiberless sugary cereal with chia pudding is a step toward healthier habits. You can make a serving or two ahead at night and it will be ready to eat in the morning.

The delicious combination of peanut butter and cocoa powder, along with skim milk and chia seeds, is one that is full of fiber, protein, antioxidants, and healthy fat that will keep you full and satisfied for hours while also keeping your blood pressure healthy.


  • 1/2 tablespoon unsweetened cocoa powder
  • 1 tablespoon natural peanut butter
  • 1 teaspoon honey (optional)
  • 1 cup skim milk or milk of choice
  • 3 tablespoons chia seeds
  • For topping: additional peanut butter, mini chocolate chips or cacao nibs, or chopped unsalted peanuts


  1. In a jar or other container with a lid, whisk together cocoa powder, peanut butter, honey (if using) and milk.

  2. Stir in chia seeds. Refrigerate at least 6 hours or overnight.

  3. In the morning, top with peanut butter, peanuts and/or mini chocolate chips and enjoy.

    Ingredient Variations and Substitutions

    Use almond butter or sunflower seed butter in place of peanut butter, if desired. The nutrition breakdowns for different nut butters are similar.

    For vegan, use non-dairy milk of choice, agave, or maple syrup in place of honey, and vegan chocolate chips.

    Cooking and Serving Tips

    Chia pudding can be served warm or cold. To eat warm, heat in the microwave for 1 minute in a microwave-safe container.

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By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.