Protein Chocolate Pudding
A rich, creamy chocolate pudding packed with protein and healthy fats. Perfect as a post-workout treat or satisfying dessert.
Ingredients
- 1/4 cup Milk
- 1 spoon Cocoa powder
- 1 spoon Ground chia seeds
- 1 scoop Protein powder. I use this one.
- 4 Walnuts
- 5 Almonds
- 1-2 Mashed banana (1 for normal, 2 for sweeter)
Method
- In a bowl, add milk and cocoa powder. Mix until smooth.
- Add ground chia seeds and protein powder. Mix well to avoid lumps.
- Add walnuts and almonds (you can chop them for better texture).
- Mash the banana and add to the mixture. Mix everything together.
- Either refrigerate overnight for a thick pudding consistency, or place in freezer for about 90 minutes for a quicker set.
Macros (per recipe)
Micros vs RDA / AI / DV
| Nutrient | Amount | Male RDA/AI | % Male | Female RDA/AI | % Female |
|---|---|---|---|---|---|
| calories | 471 kcal | 2500 kcal | 18.8% | 2000 kcal | 23.5% |
| protein | 34 g | 56 g | 60.7% | 46 g | 73.9% |
| carbs | 42 g | 300 g | 14.0% | 275 g | 15.3% |
| fat | 20 g | 70 g | 28.6% | 70 g | 28.6% |
| fiber | 7 g | 30 g | 23.3% | 25 g | 28.0% |
| calcium | 220 mg | 1000 mg | 22.0% | 1000 mg | 22.0% |
| magnesium | 220 mg | 400 mg | 55.0% | 320 mg | 68.8% |
| potassium | 550 mg | 3400 mg | 16.2% | 2600 mg | 21.2% |
| iron | 3 mg | 8 mg | 37.5% | 18 mg | 16.7% |
| zinc | 2.5 mg | 11 mg | 22.7% | 8 mg | 31.3% |
| phosphorus | 350 mg | 700 mg | 50.0% | 700 mg | 50.0% |
| manganese | 1.3 mg | 2.3 mg | 56.5% | 1.8 mg | 72.2% |
| copper | 0.5 mg | 0.9 mg | 55.6% | 0.9 mg | 55.6% |
| vitamin E | 3 mg | 15 mg | 20.0% | 15 mg | 20.0% |
| vitamin C | 10 mg | 90 mg | 11.1% | 75 mg | 13.3% |
| vitamin B6 | 0.4 mg | 1.3 mg | 30.8% | 1.3 mg | 30.8% |
| vitamin B12 | 0.2 mcg | 2.4 mcg | 8.3% | 2.4 mcg | 8.3% |
| vitamin D | 20 IU | 600 IU | 3.3% | 600 IU | 3.3% |
| omega3 | 1.8 g | 1.6 g | 112.5% | 1.1 g | 163.6% |
Glycemic Index & Suitability for Diabetic
Pre‑Diabetic Individuals
This chocolate pudding has a low‑to‑moderate glycemic index. The combination of chia seeds, nuts, protein powder, and healthy fats significantly slows carbohydrate absorption. The cocoa powder adds antioxidants without additional sugars, while the chia seeds provide soluble fiber that helps stabilize blood glucose levels. The mashed banana contributes natural sweetness, but its glycemic impact is moderated by the fiber and fat content. For diabetic or pre‑diabetic individuals, this recipe can be enjoyed as an occasional treat when consumed in appropriate portions. To further reduce glycemic response, use a less ripe banana or reduce the amount.
Note: The nutritional information and glycemic index estimates provided here are approximate and can vary based on several factors, including ingredient brands, portion sizes, the ripeness of the banana, etc. Individual metabolic responses to carbohydrates and fats also differ. This information is for general educational purposes only and is not a substitute for professional medical or dietary advice. If you have diabetes, pre-diabetes, or any other health condition, please consult your healthcare provider or registered dietitian before incorporating this recipe into your diet.
Note: The protein %RDA shown here is based on standard dietary reference intakes for an average adult. Actual protein requirements vary by body weight, activity level, and goals — typically ranging from 1.0 to 2.2 g per kg of body weight or 0.45 to 0.99 g per pound of body weight.