Tiramisu Chia Pudding You’ll Love – High-Protein, Sugar-Free & So Easy!

Tiramisu chia pudding is a creamy, high-protein dessert that blends the classic flavors of coffee and cocoa with the health benefits of chia seeds. This recipe is gluten-free, refined sugar-free, and packed with fiber, making it a nutritious choice for breakfast or a guilt-free dessert. It’s also easily adaptable for dairy-free or vegan diets, using coconut milk and plant-based yogurt as alternatives. Whether you’re looking for a make-ahead breakfast pudding, a protein-packed dessert, or a gut-friendly chia treat, this layered tiramisu chia pudding hits every mark. If you’re exploring more plant-based breakfast ideas, check out our Chia Seed Pudding with Yogurt recipe.

How to Make Tiramisu Chia Pudding at Home?

Creating a delicious and healthy tiramisu chia pudding at home is surprisingly simple and completely customizable. Whether you’re meal prepping for the week or looking for a creamy espresso chia parfait to serve guests, this no-bake recipe is both satisfying and nutritious.

Tiramisu Chia Pudding Recipe

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• Author: Jake Hollander
• Prep Time: 10 minutes
• Cook Time: Chill Time: 4 hours (or overnight)
• Total Time: 4 hours 10 minutes
• Yield: 4–6 servings 1x
• Category: Breakfast, Dessert
• Cuisine: Italian-inspired
• Diet: Gluten Free

Ingredients

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For the coffee chia layer:

• ½ cup chia seeds
• 1¾ cups unsweetened coconut milk (or almond/oat milk)
• ⅓ cup brewed coffee, espresso, or decaf (or 1–2 tsp instant coffee in hot water)
• 2 tbsp maple syrup or agave nectar
• 1 tsp vanilla extract

For the creamy yogurt layer:

• ¾ cup plant-based yogurt (coconut, soy, or almond)
• 2 tbsp maple syrup or agave
• 2 tbsp plant-based protein powder or ¼ cup silken tofu (optional)

Toppings:

• Unsweetened cocoa powder (for dusting)
• Optional: crushed gluten-free ladyfingers, dark chocolate shavings

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Instructions

1. Make the coffee chia layer:
   In a medium bowl, whisk together chia seeds, brewed coffee, coconut milk, 2 tbsp maple syrup, and vanilla. Let sit for 5 minutes, then whisk again to prevent clumping. Cover and chill for 4 hours or overnight.
2. Prepare the creamy layer:
   In a separate bowl, mix yogurt with sweetener and optional protein powder or tofu until smooth.
3. Assemble:
   In jars or dessert glasses, layer chia pudding with creamy yogurt mixture. Alternate until jars are full. Dust with cocoa powder.
4. Chill and serve:
   Let set in the fridge for at least 30 more minutes before serving. Enjoy cold.

Notes

• For a keto-friendly version, use unsweetened almond milk and stevia or erythritol.
• For vegan: ensure all ingredients (especially yogurt and sweeteners) are plant-based.
• Can be stored in the fridge for up to 5 days.

Note: To make it a keto‑friendly tiramisu chia pudding, use unsweetened almond milk and a sugar-free sweetener like erythritol or monk fruit.

Tips for Best Results

• For a gut-friendly chia pudding, choose unsweetened yogurt with live cultures.
• If your pudding turns out too thick, stir in a splash of milk. Too thin? Add a teaspoon more chia seeds and let it sit.
• Want a single-serving breakfast? Just divide the mixture into smaller jars and store them for grab-and-go mornings.

This method gives you a make-ahead breakfast pudding that’s rich, nourishing, and visually stunning. Plus, it’s easy to customize for a plant-based chia pudding, low-sugar breakfast, or even protein-packed dessert that satisfies your cravings without sacrificing health.

Why Tiramisu Chia Pudding Is a Healthy High-Protein Breakfast or Dessert

Tiramisu chia pudding isn’t just a treat for your tastebuds, it’s a nutrient-dense powerhouse that supports your body from the inside out. Whether you enjoy it as a high-protein breakfast pudding or a refined sugar-free dessert, this recipe delivers balanced energy, sustained fullness, and a rich, creamy flavor without the guilt.

Packed with Plant-Based Protein and Fiber

Thanks to chia seeds, plant-based yogurt, and optional protein powder or silken tofu, this protein-packed dessert is ideal for anyone looking to boost their daily protein intake. Each serving offers a satisfying dose of complete plant-based protein, helping support muscle repair and overall wellness. Chia seeds also contribute fiber-rich breakfast pudding benefits, promoting healthy digestion and gut health.

• Chia seeds provide 5g of protein and 10g of fiber per ounce.
• Plant-based yogurt adds protein and probiotics.
• Optional protein powder elevates this to a true meal prep chia pudding staple.

Omega‑3 Rich and Gut-Friendly

As an omega-3 rich chia pudding, this recipe delivers a valuable source of alpha-linolenic acid (ALA), an essential fatty acid linked to heart health and anti-inflammatory benefits. Combine that with fiber to create a naturally gut-friendly chia pudding that supports digestion and long-lasting fullness. (According to Harvard Health, chia seeds are rich in omega-3s, fiber, and essential nutrients that make them a powerful base for healthy recipes like tiramisu chia pudding.)

This makes it ideal not only as a low-sugar breakfast but also as a nourishing plant-based protein dessert that satisfies cravings while aligning with wellness goals. If you’re interested in weight-conscious options that are still satisfying, you might also enjoy our Best Homemade Weight Loss Drinks and Purple Peel Weight Loss drink recipe.

Naturally Sweetened and Gluten-Free

You’ll love that this refined sugar-free dessert uses wholesome sweeteners like maple syrup or agave nectar, which have lower glycemic impacts than white sugar. No added sugar spikes just balanced sweetness. Plus, the entire recipe is a gluten-free tiramisu chia pudding, making it safe and satisfying for those with gluten sensitivities or celiac disease.

For a keto-friendly tiramisu chia pudding, simply swap in sugar-free sweeteners and use full-fat coconut milk or almond milk for a richer texture.

Adaptable for Every Diet

With just a few tweaks, you can make this recipe:

• Vegan or dairy-free by using coconut, almond, or oat milk and plant-based yogurt
• Single-serving or batch-prep in mason jars for a week’s worth of easy meals
• Decaf coffee or espresso option for caffeine-sensitive diets

Whether you’re craving a creamy espresso chia parfait or looking for a satisfying no-bake healthy breakfast dessert, this layered recipe checks every box.

Meal Prep & Make‑Ahead Tips for Convenient Breakfast

One of the biggest advantages of tiramisu chia pudding is how well it fits into a busy lifestyle. This make-ahead breakfast pudding is easy to prep in batches, stores beautifully, and makes mornings smoother whether you’re at home or on the go.

How Far Ahead Can You Prep Tiramisu Chia Pudding?

Tiramisu chia pudding can be made 2–5 days in advance, making it a reliable meal prep chia pudding solution. After mixing and assembling, refrigerate your jars in an airtight container. The longer it rests, the more the flavors develop, giving you that deep, classic tiramisu richness in every spoonful.

• Best enjoyed within 3–4 days for freshness
• Chilling overnight ensures a creamy espresso chia parfait texture
• Great for low-sugar breakfast plans or afternoon pick-me-ups

Single‑Serving Mason Jars or Family-Size Batch Prep?

You can portion your plant-based chia pudding in individual jars for quick grab-and-go meals or layer it in a larger container to scoop and serve throughout the week.

Single‑serving or batch‑prep mason jar breakfast options are ideal for:

• Office snacks
• School lunchboxes
• Easy desserts that feel indulgent but are truly nourishing

Label jars with the prep date and consider keeping toppings like cocoa powder or shaved dark chocolate separate until serving to preserve texture.

Tips for the Best Storage and Texture

• Always use sealed jars or containers to keep your gut-friendly chia pudding fresh and odor-free
• Keep refrigerated and avoid repeated temperature changes
• If layers separate slightly, just give it a quick stir before eating

For added protein and creaminess, you can layer in plant-based yogurt the night before or stir in plant-based protein powder just before serving.

Want to freeze it? While technically possible, freezing is not recommended for tiramisu chia pudding, as the chia texture and yogurt cream layers may separate when thawed.

This section proves how easily this no-bake healthy breakfast dessert fits into your week, ensuring you have a satisfying, fiber-rich breakfast pudding always ready when you are.

Flavors & Variations: Instant Coffee vs Brewed or Decaf, Dairy‑Free Swap

Tiramisu chia pudding is as flexible as it is flavorful. Whether you prefer classic espresso, want a decaf coffee or espresso option, or need a fully dairy-free or vegan option, this recipe adjusts to your taste and lifestyle with ease.

Instant Coffee, Brewed Coffee, or Espresso?

You can prepare this coffee-infused chia pudding using any of the following:

• Instant coffee: Convenient and quick, just dissolve in hot water.
• Strong brewed coffee: Offers a mellow yet authentic tiramisu taste.
• Espresso shots: For a more intense, rich flavor.
• Decaf coffee or espresso: Great for late-night indulgence or caffeine-sensitive diets.

Choose your coffee strength based on how bold you want the flavor. For a creamy espresso chia parfait, strong espresso creates that traditional tiramisu depth, especially when paired with cocoa and vanilla layers.

Tip: Add 1–2 tsp of instant espresso powder to elevate the instant coffee tiramisu pudding flavor even more.

Milk Alternatives for Dairy-Free or Vegan Lifestyles

Tiramisu chia pudding shines with coconut milk alternative bases, giving it that silky, decadent consistency. But it also works beautifully with:

• Unsweetened almond milk
• Oat milk (extra creamy)
• Cashew milk (neutral and rich)

Pair your milk with a plant-based yogurt parfait made from almond, soy, or coconut yogurt to maintain the creamy texture of the classic mascarpone layer.

This ensures a satisfying dairy-free or vegan option while maintaining the layered, spoonable luxury you love in tiramisu.

Keto-Friendly and Low-Carb Tweaks

To make this a true keto-friendly tiramisu chia pudding, follow these guidelines:

• Use unsweetened almond or coconut milk
• Skip maple/agave and use erythritol, stevia, or monk fruit
• Add coconut cream or full-fat yogurt for a richer mouthfeel
• Top with sugar-free cocoa powder or cacao nibs

With these adjustments, you’ll enjoy a luxurious, refined sugar-free dessert that supports your macros and goals.

Texture Tips: How to Prevent Clumps & Achieve Creamy Parfait

A perfect tiramisu chia pudding should be smooth, spoonable, and luxuriously creamy, not clumpy or watery. Whether you’re making a creamy espresso chia parfait or a high-protein breakfast pudding, the texture matters just as much as the flavor.

The Right Chia Seed to Liquid Ratio

The foundation of a well-set plant-based chia pudding is your chia-to-liquid ratio. Too little liquid? It turns stiff. Too much? It stays runny.

Best ratio:

• 3 tablespoons chia seeds to 1 cup of liquid
• For thicker pudding: 1/4 cup chia seeds to 1 cup of milk

This creates a fiber-rich breakfast pudding that holds its shape while staying soft and luscious.

Tip: Mix well and wait 5 minutes before stirring again. This second stir is essential to prevent clumping.

Preventing Clumps and Ensuring Proper Swelling

Here’s how to stop your coffee-infused chia pudding from forming unpleasant lumps:

• Use a whisk or fork to break up seeds as you stir
• Let sit for 5–10 minutes, then stir again
• Avoid dumping seeds all at once, add slowly while whisking
• Use a glass jar or mixing bowl with enough space for expansion

How do I prevent chia seeds from clumping or not swelling?
Chia seeds need time and motion. Always refrigerate after stirring and give it a mix at least twice in the first 10 minutes.

Blending for Extra Creaminess

If you prefer a mousse-like texture, blend the soaked chia mixture before chilling. This removes any seed texture and gives your no-bake healthy breakfast dessert a whipped, silky feel.

• Use a blender or immersion stick
• Ideal for kids or anyone who dislikes the seed consistency
• Especially helpful when making single-serving or batch-prep mason jar breakfast

Want more indulgence? Blend the chia pudding and layer with whipped coconut cream or plant-based yogurt parfait for a protein-packed dessert that tastes like tiramisu mousse.

Fixing Too Thin or Too Thick Chia Pudding

If your tiramisu chia pudding ends up the wrong consistency, don’t worry:

• Too thin? Add 1–2 tsp chia seeds, stir, and let sit another 20–30 minutes
• Too thick? Stir in a splash of dairy-free milk until it loosens

Maintaining texture is key to creating a visually stunning and satisfying layered tiramisu chia pudding that feels indulgent while staying healthy.

Health Benefits: Omega‑3, Fiber, Gut‑Friendly & High‑Protein Dessert

Tiramisu chia pudding isn’t just a smart swap for your dessert cravings, it’s a nutrient-dense powerhouse that supports multiple aspects of health. Whether you’re enjoying it as a low-sugar breakfast, refined sugar-free dessert, or meal prep chia pudding, this recipe delivers fiber, plant-based protein, and anti-inflammatory omega-3s in every spoonful. (Verywell Health also highlights how chia seeds can support skin health and hydration, adding even more wellness benefits to this indulgent yet nutritious dessert.)

Rich in Omega‑3 Fatty Acids

As an omega‑3 rich chia pudding, this recipe provides a natural source of alpha-linolenic acid (ALA), a type of essential fatty acid your body needs but can’t produce. Chia seeds contain more omega‑3s per gram than most nuts and seeds, helping to:

• Support heart health
• Reduce inflammation
• Improve cognitive function
• Balance blood lipids

Enjoying this daily as part of a plant-based protein dessert is a tasty way to nourish your heart and brain.

Excellent Source of Fiber for Gut Health

Chia seeds are naturally high in soluble fiber, helping create a gut-friendly chia pudding that supports digestion and promotes satiety. One serving provides:

• Up to 10g of fiber
• Prebiotic benefits to support microbiome balance
• Slower glucose release for energy and blood sugar stability

Pair with a coconut milk alternative and plant-based yogurt for optimal gut support in your make-ahead breakfast pudding routine. For another indulgent yet health-conscious treat, try our healthy homemade Pinkberry Frozen Yogurt recipe.

Bonus: The gelatinous texture that chia seeds form when soaked helps line and soothe the gut lining ideal for those with sensitive digestion.

Packed with Plant-Based Protein

Whether you’re aiming for muscle support or more satisfying breakfasts, this high-protein breakfast pudding delivers. Additions like Greek yogurt, silken tofu, or protein powder easily turn this into a protein-packed dessert that rivals your favorite post-workout snack.

Boost your protein content with:

• Greek-style or plant-based yogurt (7–10g protein per serving)
• Unsweetened protein powder (add 10–15g more)
• Silken tofu for a smooth boost of plant-based nutrition

This makes your layered tiramisu chia pudding more than just a sweet treat, it’s a balanced, energizing meal or snack you can feel good about.

FAQs About Tiramisu Chia Pudding

Conclusion

Tiramisu chia pudding brings together the richness of a classic dessert and the nourishment of a balanced breakfast. With its gluten-free, refined sugar-free, and dairy-free or vegan option flexibility, it suits a variety of dietary needs while still delivering a creamy, indulgent experience. Whether you enjoy it as a high-protein breakfast pudding, a no-bake healthy breakfast dessert, or a protein-packed treat after a workout, it adapts effortlessly to your lifestyle.

For anyone looking to simplify their routine, this meal prep chia pudding works beautifully in single-serving or batch-prep mason jars. And if you’re looking for more ways to enjoy clean eating with real ingredients, you’ll find daily inspiration and wellness tips on Viva Lyze on Facebook. For beautiful food ideas and nutritious recipe boards, explore Viva Lyze on Pinterest.

This layered dessert proves that healthy choices don’t mean sacrificing flavor, they just mean finding joy in mindful preparation. And If you are looking for more savory high-protein meals? Our Cottage Cheese Bagels healthy recipe and Big Mac Salad recipe, keto & low carb might be just what you need.