Want More Protein After 40 Without Living on Protein Shakes?

This creamy high-protein berry chia pudding is an easy make-ahead snack made with whole-food ingredients, and very little added sugar.

If you're trying to eat more protein after 40, you’ve probably heard the advice: eat more protein.  And I agree. But that doesn’t mean every snack needs to involve a scoop of protein powder or another smoothie.

There are plenty of delicious ways to get a protein boost from whole foods, and this creamy raspberry and blueberry chia pudding is one of my favourites.

It combines Greek yogurt, chia seeds, hemp hearts and berries into an easy grab-and-go snack you can prep once and have waiting in the fridge.

Even better? It’s naturally delicious, packed with fibre and healthy fats, and contains very little added sugar.

Why I Love This High-Protein Chia Pudding After 40

Protein becomes increasingly important as we get older, particularly when we're trying to maintain muscle, support strength and stay satisfied between meals. But one of the things I encourage women to think about isn't just how much protein they're eating.

It's also: Where is your protein showing up throughout your day?

Instead of getting very little at breakfast and snacks and then trying to make up for it at dinner, look for simple opportunities to include protein throughout your day. This recipe makes that incredibly easy.

Greek yogurt provides a substantial protein base, chia seeds and hemp hearts add additional plant protein, fibre and healthy fats, and raspberries and blueberries bring natural sweetness and beneficial plant compounds.

And you don't need a blender or any fancy equipment.

High-Protein Raspberry + Blueberry Chia Pudding

Makes 4 snack-size servings

Essentials:

• 1½ cups plain Greek yogurt
• 1½ cups unsweetened almond milk
• ½ cup chia seeds
• ¼ cup hemp hearts
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon
• 2 teaspoons pure maple syrup
• Pinch of salt
• 1 cup fresh raspberries
• 1 cup fresh blueberries

How To's:

1. Whisk the Greek yogurt and almond milk together until smooth.
2. Stir in the chia seeds, hemp hearts, vanilla, cinnamon, maple syrup and salt.
3. Next, take ½ cup of the raspberries and mash them with a fork. Gently swirl them through the chia mixture. This is one of my favourite tricks because the raspberry juices naturally sweeten and flavour the pudding without needing much added sugar.
4. Let everything sit for 5 to 10 minutes, then give it another really good stir. This second stir helps prevent the chia seeds from clumping together.
5. Divide the mixture between four small Mason jars or containers.
6. Top with the remaining raspberries and blueberries, cover and refrigerate for at least 2 to 3 hours or overnight.

That's it. Your snack is ready and waiting when you need it.

How Much Protein Is in Chia Pudding?

Traditional chia pudding isn't super high in protein, especially if it's made primarily with chia seeds and almond milk. That's why this recipe is different. By adding Greek yogurt and hemp hearts, we're significantly increasing the protein while keeping it creamy and delicious.

Depending on the Greek yogurt and almond milk you use, each snack should provide approximately 12–15 grams of protein. When you're shopping for Greek yogurt, check the nutrition label. Protein amounts can vary considerably between brands, and watch the sugar content!

The Best Healthy Habits Are the Ones You Can Actually Repeat

Healthy eating after 40 doesn't need to mean complicated meal plans, endless food rules or living on chicken breasts and protein shakes. Sometimes it's much simpler.

Have better options ready before you're hungry.

Spend five minutes making four jars of chia pudding and suddenly, when that afternoon hunger hits, you have something creamy, delicious and protein-rich waiting for you.

No blender.
No protein powder.
No complicated prep.

Just real food and a simple habit you can actually repeat. And around here, consistency will always beat intensity.

And if one of your small steps this fall is getting back to YOU, we'd love to support you. 

BUFFnation Plus officially kicks off September 23! It's our small-group experience designed to help women 40+ get stronger, feel better and build consistency—with the support and accountability to actually follow through.

Our Founding Member session sold out, and we're getting ready to open our next round. Join the BUFFnation Plus waitlist and you'll be the first to know when registration opens. 💙