High‑Protein Cottage Cheese Tiramisu Chia Pudding is a no‑bake dessert that blends creamy cottage cheese with chia seeds, Greek yogurt, and espresso‑dipped layers for a rich, guilt‑free indulgence. This chia variant builds on our original cottage cheese tiramisu. It delivers over 15 g of protein and a healthy dose of fiber, omega‑3s, and calcium per serving—naturally low‑carb, gluten‑free, and ready in under 5 minutes.
| Feature | What You Get / Serving |
|---|---|
| Protein | ≈ 20 g (≈ 14 g from cottage cheese + ≈ 6 g from chia & Greek yogurt) |
| Fiber | ≈ 9 g (from chia seeds) |
| Omega‑3 (ALA) | ≈ 6 g (plant-based, from chia seeds) |
| Calcium | ≈ 23 % DV (≈ 5 % from cottage cheese + ≈ 18 % from Greek yogurt) |
| Prep & Chill | Prep < 5 min – no baking; chill 4 h (overnight optional) |
| Diet Tags | High-protein, Low‑carb, Keto‑friendly, No‑gelatin, Gluten‑free |
Table of Contents
Why You’ll Love This High‑Protein Cottage Cheese Tiramisu Chia Pudding
A No‑Bake, High‑Protein Dessert You Can Meal Prep
High‑Protein Cottage Cheese Tiramisu Chia Pudding was inspired by a late-night craving for tiramisu made simpler and lighter. By layering whipped cottage cheese, plain Greek yogurt, chia seeds, and espresso-soaked crumbs, you get a mousse-like pudding with mocha‑vanilla flavor in under 5 minutes. Each serving provides over 15 g of protein, plus fiber, calcium, and plant-based omega‑3—all naturally low‑carb and gluten‑free. Chill for 4 hours or overnight and you’re ready to grab-and-go.
A Healthy Twist on Tiramisu Without the Sugar Crash
Classic tiramisu depends on mascarpone, whipped cream, and sugar—ingredients that often trigger blood sugar spikes followed by crashes. Our chia pudding replaces the sugar overload with balanced macros: approximately 12–14 g protein from cottage cheese (½ cup), ~19–20 g from Greek yogurt (1 cup), and fiber-rich chia seeds (~9–10 g per 2 Tbsp) that slow digestion and prevent glycemic spikes. A subtle sprinkle of cacao enhances the flavor while keeping blood sugar levels stable.
Serve alongside our cottage cheese pudding for a protein-packed dessert board. This Double‑Pudding combo is easy enough for kids and picky eaters—and stays fresh in the fridge for up to 4 days.
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High-Protein Cottage Cheese Tiramisu Chia Pudding
- Total Time: 4 hr
- Yield: 4 servings 1x
Description
This high-protein cottage cheese tiramisu chia pudding blends espresso, Greek yogurt, and chia seeds for a no-bake, creamy dessert you can meal prep.
Ingredients
½ cup cottage cheese (any fat %)
¾ cup milk (unsweetened almond milk used)
3 tablespoons espresso (or strong brewed coffee)
2 tablespoons maple syrup or honey
½ teaspoon pure vanilla extract
6 tablespoons chia seeds
1 cup Greek yogurt (plain or vanilla)
½ tablespoon cacao powder (for dusting)
Instructions
1. In a blender, combine cottage cheese, milk, espresso, maple syrup, and vanilla. Blend until completely smooth.
2. Pour mixture into a bowl and stir in chia seeds. Mix well.
3. Refrigerate for at least 4 hours or overnight to allow chia seeds to gel.
4. Before serving, layer with Greek yogurt in glasses or jars.
5. Dust tops with cacao powder and optional grated dark chocolate.
6. Serve chilled. Optional: top with sliced banana or berries.
Notes
Store in an airtight jar in the fridge for up to 4 days.
Use decaf espresso for a kid-friendly or evening version.
To make it sweeter, add an extra teaspoon of honey or maple syrup.
- Prep Time: 5 min
- Cook Time: 0 min
- Category: Dessert
- Method: No-Bake
- Cuisine: Italian-Inspired
Nutrition
- Serving Size: 1 jar
- Calories: 180
- Sugar: 5g
- Sodium: 120mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 5g
- Protein: 12g
- Cholesterol: 10mg
Ingredients for High‑Protein Cottage Cheese Tiramisu Chia Pudding
This High‑Protein Cottage Cheese Tiramisu Chia Pudding is built around simple, nutritious ingredients for a clean flavor and satisfying nutrition. The exact amounts enable rich texture and classic tiramisu taste while keeping the sugar low, carbs minimal, and protein high.
- ½ cup cottage cheese – the base of the pudding: rich in ~12–14 g protein per serving, casein for slow-release energy, and calcium for bone support. Ideal when using in the High‑Protein Cottage Cheese Tiramisu Chia Pudding recipe. ([turn1search16], [turn1search18])
- ¾ cup unsweetened almond milk (or milk alternative) – light creaminess without added sugar, perfect for keeping each serving low‑carb and keto-friendly.
- 3 Tbsp espresso or strong brewed coffee (chilled) – delivers rich depth and authentic tiramisu flavor inside every spoonful of pudding.
- 2 Tbsp maple syrup or honey – natural sweetener; adjust to taste or substitute low-carb sweeteners if desired.
- ½ tsp pure vanilla extract – adds subtle warmth and complexity to the High‑Protein Cottage Cheese Tiramisu Chia Pudding.
- 6 Tbsp chia seeds – provide ~5 g protein, ~9–10 g fiber, and plenty of ALA omega‑3 fats. They hydrate into gel to thicken the pudding while supporting blood sugar balance. ([turn1search3], [turn1search0])
- 1 cup plain Greek yogurt – contributes ~18–20 g protein per cup, probiotics for digestion, and a silky contrast to the chia layers. ([turn1search2], [turn1search32])
- ½ Tbsp cacao powder – for a finishing dust that mimics the ritual of tiramisu—aromatic and bitter, without calories or refined sugar.
In total, this High‑Protein Cottage Cheese Tiramisu Chia Pudding yields 4 substantial servings. Each portion delivers sustained protein from cottage cheese, chia seeds, and Greek yogurt; fiber and omega‑3s from chia; and espresso-infused tiramisu flavor—naturally gluten‑free and no gelatin.
Craving more high-protein dessert recipes? Try our cottage cheese tiramisu oats or the rich high protein cottage cheese fudge next.
How to Make High‑Protein Cottage Cheese Tiramisu Chia Pudding
Quick No‑Bake Steps for a Creamy Tiramisu‑Chia Dessert
This High‑Protein Cottage Cheese Tiramisu Chia Pudding is a fast, fridge‑set dessert you can build in under 10 minutes—and it needs no baking. This recipe layers creamy cottage cheese, chia seeds, Greek yogurt, and espresso to capture the tiramisu vibe, while boosting protein, fiber, and calcium. All you do is blend, stir, chill—and enjoy.
- Blend the high‑protein base: pulse ½ cup cottage cheese, ¾ cup almond milk, 3 Tbsp cooled espresso, 2 Tbsp maple syrup, and ½ tsp vanilla until silky. Cottage cheese delivers ~14 g protein per ½ cup plus calcium and casein for sustained fullness.
- Fold in chia seeds & allow to gel: stir in 6 Tbsp chia seeds, let rest 10 min, stir again to remove clumps, then refrigerate at least 3 hours or overnight for pudding-like consistency. Chia supplies fiber, nearly 5 g protein and 5 g ALA omega‑3 per oz.
- Layer, dust, and serve: spoon pudding into jars, alternate with dollops of Greek yogurt, and finish with a dusting of cacao powder. This layering mimics tiramisu’s visual tradition and balances savory creaminess with bittersweet finish.
For more easy, high‑protein treats made with blended cottage cheese, explore our full collection of cottage cheese dessert recipes, from mousse and pudding to brownies.
Simple Meal Prep & Freezer‑Friendly Options
Use clear jars or quart containers to portion this High‑Protein Cottage Cheese Tiramisu Chia Pudding into 4 grab‑and‑go servings. It stays fresh up to 4 days in the fridge, making it ideal for busy mornings or post-gym snacks.
Want a frozen option? Spoon into silicone molds, freeze, then thaw for 5–10 min: you’ll get a chilled, cheesecake-like snack that preserves its creamy texture without compromising flavor.
Because the recipe is made entirely from whole-food ingredients, it fits clean eating, low-carb, and gluten-free diets—without refined sugar, gelatin, or additives. With this High‑Protein Cottage Cheese Tiramisu Chia Pudding in your routine, you’ll enjoy dessert that fuels not crashes.
For a curated collection of nutrient-dense breakfast options—from chia pudding to Greek yogurt parfaits—check out top dessert ideas for a healthy start on Medium.
Easy Variations & Powerful Nutrition in High‑Protein Cottage Cheese Tiramisu Chia Pudding
Flavor Variations to Suit Your Cravings or Diet
Our High‑Protein Cottage Cheese Tiramisu Chia Pudding adapts beautifully to dietary needs and taste preferences. Just swap, stir, or layer your way to a version that fits your cravings:
- For a dairy-free alternative: swap the cottage cheese and Greek yogurt with almond-based yogurt and a silky tofu cream. Use oat or soy milk in place of dairy for similar texture and richness.
- Extra espresso depth: Stir 1 tsp instant espresso powder into the base or sprinkle between layers for bold coffee flavor.
- For a dessert-inspired crunch: add layers of shaved dark chocolate or cacao nibs, and top it off with coconut whipped cream for a touch of vegan sophistication.
- Breakfast protein boost: Add a scoop of vanilla or unflavored protein powder to the blended mixture to increase macros—ideal for after workouts or meal-prep days.
Whether you want a light cappuccino twist or a freezable breakfast pudding, these swaps preserve the core flavor of cottage cheese tiramisu chia pudding—creamy, mocha-scented, satisfying.
Love no-bake ideas? Try our cottage cheese chocolate pudding for more indulgent, protein-packed treats.
The Nutritional Edge of Cottage Cheese Chia Pudding
This High‑Protein Cottage Cheese Tiramisu Chia Pudding delivers true nutrition—not just flavor. Here’s how each bite supports your health:
- 15–20 g protein per serving from cottage cheese (~12 g), Greek yogurt (~5–7 g), and chia seeds (~4–5 g), supporting muscle repair and satiety.
- 8–10 g fiber (mainly soluble) from chia seeds—slows carb absorption, curbs appetite, and stabilizes blood sugar.
- High–ALA omega‑3 fats (≈3–5 g) from chia seeds, supporting cardiovascular and brain health.
- Calcium, B12 & phosphorus from dairy components—promotes bone strength and energy metabolism.
- Probiotics & gut support from Greek yogurt—enhances digestion and lactose tolerance.
Naturally low-carb, gluten-free, and made without gelatin or refined sugar, this chia pudding fits keto, clean eating, and wellness-focused diets—and it keeps you energized without the sugar crash.
Cottage Cheese Tiramisu Chia Pudding FAQ
Can cottage cheese be used for tiramisu?
Yes, cottage cheese is a smart stand‑in for mascarpone in this recipe. When blended, it’s silky and rich, yet lower in saturated fat and calories. In our High‑Protein Cottage Cheese Tiramisu Chia Pudding, cottage cheese is the creamy hero ingredient that boosts protein while retaining that indulgent tiramisu flavor.
Why use cottage cheese instead of mascarpone?
Mascarpone delivers indulgence—but it comes with high calories and saturated fat. Cottage cheese offers similar creaminess with more protein and fewer calories per serving, making it easier to digest for most. Perfect if you’re crafting a lighter, nutrient-rich dessert.
What makes this different from traditional tiramisu?
Traditional tiramisu is built with ladyfingers, mascarpone and sugar. In contrast, this version is no-bake and swaps in cottage cheese, chia seeds, and Greek yogurt. You still get espresso‑vanilla layers and dusting of cacao—but in a gluten‑free, protein-forward form. It’s dessert you can feel good about.
Is tiramisu chia pudding healthy?
Absolutely. Each serving delivers around 15–20 g protein, 8–10 g fiber, plant-based ALA omega‑3, plus calcium and B‑12 from dairy components. It’s low in added sugar and prebiotic probiotic-rich, which aids digestion and keeps blood sugar stable.
Can I prepare this chia pudding overnight?
Yes! Let the pudding set refrigerated for at least 6–8 hours or overnight. This allows chia seeds to absorb liquid and develop the thick, creamy pudding‑like consistency we’re aiming for. Duration is key for texture.
Is this recipe kid-friendly?
Definitely. For younger eaters, you can omit espresso or use decaf powder. The mild sweetness and creamy taste are generally appealing while providing protein and nutrients that support growth and energy.
How long can I store cottage cheese chia pudding in the fridge?
In a sealed container, it stays fresh and creamy for up to 4 days in the refrigerator—perfect for busy-week meal prep or last-minute snacks.
Can I mix cottage cheese with chia seeds directly?
You can, but blending cottage cheese first yields a smoother texture. Skipping the blend leaves some curds intact—some prefer that texture, while others enjoy an entirely smooth pudding.
What are the disadvantages of chia seed pudding?
Chia seeds are rich in fiber and ALA omega-3, but overconsumption—especially when dry—can cause bloating, constipation, or gas unless adequately hydrated. They can absorb up to 10× their weight and may pose a choking risk if not pre-soaked or well mixed.
Is chia pudding okay to eat every day?
Yes—as long as you drink enough fluids and vary toppings or flavors. Chia pancakes are a nutrient-dense daily snack when paired with wholesome ingredients like in our cottage cheese tiramisu.
You can explore a wide range of inspiring cottage‑cheese & chia pudding combinations—many keto‑friendly and low‑sugar—by visiting cottage cheese ideas on Pinterest.
Cottage Cheese Tiramisu Chia Pudding: A Dessert That Wins Every Time
High‑Protein Cottage Cheese Tiramisu Chia Pudding is the ultimate no‑bake dessert that doubles as a nutritionally smart choice. It delivers rich espresso-vanilla flavor and cocoa aroma, while providing ~15–20 g protein per serving from cottage cheese and Greek yogurt, making it ideal for muscle recovery or a post-meal treat. It also brings ~8 g fiber and plant-based omega‑3s from chia, which help stabilize blood sugar and promote satiety without crashing energy levels.
This dessert is meal-prep-ready, gluten-free, and made with simple fridge-plus-pantry staples you likely already stock. With dark cocoa or shaved nibs, you get antioxidants and natural flavanols that boost heart and brain health without any refined sugar or additives.
Whether you’re craving a fulfilling breakfast, afternoon pick-me-up, or guiltless dessert, this dessert has your back. One bite of the High‑Protein Cottage Cheese Tiramisu Chia Pudding and it might just become your new go-to for combining indulgence and nourishment. Try it with our Cottage Cheese Banana Pudding to explore more protein-packed, no-bake favorites.