Banana Chia Seed Porridge (High-Protein, No Protein Powder)

This High-Protein Banana Chia Seed Porridge is thick, creamy, and naturally sweetened with dates and banana. It’s a make-ahead breakfast that sets in the fridge and tastes like a rich pudding-no protein powder needed.

🔍 Quick Look: Banana Chia Seed Porridge

• ⏱️ Prep Time: 5 minutes
• 🎛️ Cook Time: 12 minutes
• 👥 Servings: 3
• 📊 Calories: ~400 kcal per serving (based on nutrition panel)
• 👩🏽‍🍳 Flavor Profile: Creamy, naturally sweet, without any lentil flavor.
• 💪🏼 Nutrition: 22 grams of protein, 19 grams of fiber, 276 mg calcium
• ⭐ Difficulty: Easy-just cook, blend, mix, and chill.

👩🏽‍⚕️ Nutritionist’s Note

This porridge layers plant-based protein from lentils and yogurt rather than relying on powders. The chia or basil seeds add fiber and help slow digestion, supporting more stable blood sugar. The natural sweetness from dates and banana keeps it balanced without added sugars.

Why You’ll Love This Banana Chia Porridge

Why this chia porridge is one of those recipes you’ll keep on repeat:

• High in protein from red lentils and yogurt
• Naturally sweetened with banana and dates
• Thick, creamy texture that sets beautifully overnight
• Easy to meal prep for the week
• No oats required-great if you want something different

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.

• Red lentils: Blend into a smooth, neutral base that adds protein without a strong flavor
• Banana: Adds natural sweetness and creaminess
• Medjool dates: Deep caramel-like sweetness
• Chia or basil seeds: Thicken the porridge and create that pudding texture
• Yogurt: Makes it extra creamy and boosts protein
• Cinnamon + vanilla: Warm, balanced flavor

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Milk: Use any unsweetened plant milk
• Yogurt: Use any thick dairy-free or regular Greek yogurt
• Banana: Replace with mango or cooked apple, or increase dates slightly
• Dates: Use maple syrup or date syrup to taste
• Chia seeds: Basil seeds work equally well

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

✔️ Storage Tips

These simple steps help preserve freshness and flavor:

• Store in an airtight container in the fridge for up to 3 days.
• Stir before serving and adjust consistency with milk if needed.
• Not ideal for freezing due to the gel texture.

🥄 Chia Seeds vs. Basil Seeds

Chia seeds and basil seeds can both be added directly to a recipe and hydrate as they sit. Basil seeds gel much faster, while chia thickens more slowly into a denser, pudding-like texture.

Basil seeds are slightly higher in soluble fiber, which forms that quick outer gel. Chia seeds are higher in omega-3 fats and create a thicker, more uniform consistency over time.

Chia seeds can be ground to improve access to their fats (optional). Basil seeds do not need to be ground-their outer layer rapidly hydrates into a gel, making nutrients accessible during digestion, so grinding doesn’t meaningfully improve absorption.

🥣 More healthy breakfasts:

👩🏽‍🍳 Made this recipe?

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⚖️ Convert the Recipe to Metric (g & mL)

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High-Protein Banana Chia Seed Porridge Recipe

Nisha Melvani

High-protein banana chia seed porridge is creamy, naturally sweet, and made with lentils, yogurt, and no protein powder. Meal-prep friendly.

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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