Of which 6.3 g sugars and 1.8 g saturated fat.
No-added-sugar version: 181 kcal and 1.3 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 22.8 g protein per serving · Vitamin E (almond) · Magnesium (almond)
Allergens milk, tree nuts
Chocolate protein chia pudding
A creamy spoonable treat, with just five minutes of work.
Ingredients
- 30 g (1 oz) chia seeds
- 120 ml (½ cup) unsweetened almond milk
- 15 g (½ oz) reduced-fat cocoa powder
- 15 g (½ oz) maple syrup or honey — no added sugar: 30 g sugar-free maple-flavored syrup (or another sweetener)
- 30 g (1 oz) chocolate protein powder
- vanilla extract, to taste — optional
- salt, to taste
- 120 g (4 oz) low-fat Greek yogurt
- 5 g reduced-fat cocoa powder, for dusting
This recipe uses half the syrup because protein powder is usually sweetened: taste the mix and, if it needs it, add the rest.
Method
- In a bowl, mix the chia seeds, almond milk, cocoa, maple syrup, protein powder, vanilla and salt until smooth.
- Let it sit for 5 minutes, then stir again so the seeds don't clump together.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven