Chia pudding with hemp protein and cocoa: protein breakfast

You can prepare chia pudding with hemp protein in five minutes in the evening, and the rest of the work is done by the refrigerator. Chia seeds bind the milk and create a gel, cocoa adds flavor and magnesium, and hemp powder boosts the protein content. However, before you add this recipe to your regular repertoire, check how many of the common opinions about hemp protein hold up against measurement. A study that calculated the digestibility of protein in hemp products using the PDCAAS method presents a less impressive picture than the labels of the powders. Below you will find a step-by-step recipe, nutritional values from the USDA food composition database along with record numbers, and an explanation of why chia and hemp complement each other in the reverse order than is usually written.

KEY INFORMATION
• Hulled hemp seeds have a PDCAAS of 63-66%, while the oil press cake has 46-51% (House et al., 2010).
• Lysine is the first limiting amino acid in all studied cannabis products.
• 100 g of chia seeds contains 16.5 g of protein, 34.4 g of fiber, and 17.8 g of alpha-linolenic acid (USDA, record 170554).
• 100 g kakao bez cukru dostarcza 499 mg magnezu (USDA, rekord 169593).

Is hemp protein complete?

It depends on what you mean by complete protein. House and colleagues examined thirty samples of hemp products, and for some of them, they measured protein digestibility using the PDCAAS method and obtained results ranging from 46 to 66 percent. In all samples, the first limiting amino acid was lysine, and removing the hull improved both digestibility and the score itself.

The numbers break down by product. Hulled seeds contain 35.9 percent protein and 46.7 percent fat, whole seeds 24.0 and 30.4, and the oil press cake 40.7 and 10.2 (House i in., Journal of Agricultural and Food Chemistry, 2010). The protein powder is made from the press cake, which is the product with the lowest PDCAAS in this comparison.

Callaway writes that edestin and albumin contain nutritionally significant amounts of all essential amino acids (Callaway, Euphytica, 2004). This statement is about presence, not proportions: amino acids are present, but there is too little lysine compared to the standard adopted in the PDCAAS method.

This leads to the direction that recipes usually describe in reverse. Hemp does not compensate for lysine with other components because it has the least of it: per gram of protein, USDA records show 41 mg of lysine in hulled hemp seeds (record 170148) compared to 59 mg in chia (record 170554). In this pudding, chia completes the composition for hemp.

What does one serving of this pudding provide?

A serving consists of 200 ml of plant-based drink, 30 g of hemp powder, 30 g of chia seeds, and a tablespoon of cocoa. The chia seeds alone contribute 146 kcal, 5.0 g of protein, 10.3 g of fiber, and 5.3 g of alpha-linolenic acid, while a tablespoon of cocoa adds 25 mg of magnesium. The rest depends on the label of the powder.

The USDA database does not have a record for hemp protein powder in the SR Legacy collection, so you read its content from the packaging. If the label states 50 percent protein, 30 g of powder gives 15 g, and the entire serving with chia and the drink amounts to about 21 g. This is a calculation based on the manufacturer's declaration, not a measurement.

Record 170148 describes hulled seeds, not powder or hemp flour. These three are often confused: seeds have nearly half their weight in fat, while powder is made from the residue after its extraction.

Czego potrzebujesz do puddingu?

There are eight ingredients, and all are on the basic shelf. The proportions are given for two servings, which means two breakfasts or for two people. Choose natural cocoa, not alkalized: the alkalization process changes the composition enough that the USDA database has separate records for both versions, 169593 and 169594.

• 400 ml of plant-based drink (oat or almond)
• 60 g of hemp protein powder
• 60 g nasion chia
• 2 tablespoons of natural cocoa
• 1-2 tablespoons of maple syrup or honey
• 1/4 teaspoon of vanilla extract
• a pinch of sea salt
• for serving: fresh fruits, crushed cocoa beans, or nuts

Salt and vanilla are not just embellishments here. Without a pinch of salt, cocoa tastes flat, and vanilla smooths out the bitterness that hemp powder does not mask on its own. Add the syrup to the liquid base, before the seeds: after gelling, the mixture takes sweetness worse, and you need to mix much longer.

The ratio is simple and easy to calculate: for every 100 ml of drink, there are 15 g of chia seeds and 15 g of powder. One serving is therefore 200 ml of liquid, four servings 800 ml, and the rest of the ingredients scale the same way.

How to prepare chia pudding step by step?

Active work takes five minutes, the rest is waiting. You do everything in one jar, without a blender, although a hand blender will break up cocoa lumps faster. The six steps below yield two servings for the next morning.

1. Mix the base. Pour 400 ml of beverage into a jar, add 60 g of hemp powder and 2 tablespoons of cocoa, then blend until the last lump disappears.
2. Sweeten and season. Add syrup, a pinch of salt, and vanilla, mix and taste. Adjust sweetness now, as the mass will taste different after gelling.
3. Add chia seeds. Pour in 60 g and mix. Wait five minutes and mix again, as the seeds settle at the bottom and clump together.
4. Refrigerate. Cover tightly and leave for 6-8 hours, preferably overnight.
5. In the morning, check the consistency. The proper pudding should have the texture of thick yogurt. If it's too thick, loosen it with a few tablespoons of beverage; if it's too thin, set it aside for another hour.
6. Serve with toppings. Transfer to bowls or eat straight from the jar, topping with fruits, crushed cocoa beans, or nuts.

We noticed that crushed cacao beans as a topping change the perception of pudding more than any flavor additive. Hemp powder leaves a slightly gritty texture, which the crunchy seeds complement rather than mask.

How to modify this recipe?

Three substitutions change this pudding the most: drink, powder, and flavor additive. The table below gathers them together with their effects. The rest of the recipe remains unchanged, including the ratio of seeds to liquid.

If you want to reduce bitterness, decrease the cocoa to one tablespoon and add half a banana. We gathered more ideas in the text about how to use hemp protein in the kitchen, a wariant do picia to hemp protein smoothie.

We also noticed how easy it is to overestimate cocoa. The statement about lowering blood pressure appears regularly in recipes, and it is backed by a measurement Grassiego z 2005 roku: twenty untreated patients with stage I hypertension ate 100 g of dark chocolate for 15 days. A tablespoon of cocoa in pudding is a different situation.

Frequently Asked Questions

How much protein is in a serving of chia pudding with hemp protein?

About 21 g, most of which comes from the powder. Chia seeds add 5.0 g per 30 g serving (USDA, rekord 170554), the rest depends on the declaration on the powder packaging, as the USDA database does not maintain a record for it.

Does chia pudding need to soak overnight?

You don't have to, but overnight chilling gives the smoothest consistency. After an hour, the mixture is already thick, although the seeds may still be hard inside. If you're shortening the time, mix the pudding twice in the first quarter-hour; otherwise, the seeds will settle at the bottom of the jar.

Which hemp protein works best in pudding?

Finely ground powder with a mild taste, not whole seeds. The powder is made from the residue after oil pressing, so it has less fat and blends smoothly. Cocoa masks the grassy aftertaste, but with an intense powder, you will still notice it.

Does hemp protein provide a complete set of amino acids?

All essential amino acids are present, but there is too little lysine compared to the PDCAAS method standard, which has a score for hemp products of 46-66 percent (House i in., 2010). Chia seeds have more lysine per gram of protein, and they complete the composition.

How long can you store chia pudding?

Keep the pudding in the refrigerator, in a sealed jar. The shelf life is determined by the plant-based drink after opening, and the expiration date is indicated on its packaging. Food composition databases answer questions about ingredients, not storage, so you won't find a number of days in them.

The article is informational and educational in nature and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Opublikowano: 2026-05-19 · Aktualizacja: 2026-08-16