This healthy and refreshing high-protein mango chia pudding is the perfect pick-me-up on a hot summer day.
Mangoes are my favorite summer fruit. Not overly sweet but still bursting with flavor, the possibilities with mangoes are endless. And what better way to start your day than with a cool and refreshing mango-flavored pudding. When I hit a morning workout in the summer, this is one of my favorite breakfasts to have once I get home!
Ingredient Highlights
- Mangoes: This is the star of the show. Their vivid yellow color makes the dish visually pop. Not only that, but they give a satisfying sweet and slightly sour flavor while being healthy at the same time!
- Chia seeds: These will help bind the liquid and make the dish come out with a more pudding-like consistency. Chia seeds are also incredibly healthy being a great source of omega-3s, one of the essential fatty acids.
- Soft tofu: This is where the "high-protein" part kicks in. Tofu is one of the best sources of plant-based protein. And soft tofu in particular has a consistency that's soft enough that it doesn't destroy this dish's pudding-like texture.
How to Make High-Protein Mango Chia Pudding
To start off, slice and prep 165g of mangoes. I can typically get this amount with 2 ripe mangoes.
Combine the mango with 1 cup of soft tofu (260g, about half a block) and ½ cup of plant milk. For plant milk, I'd recommend oat or soy since they tend to be the creamier types. Blend until it makes a smooth yellow mixture. Place the mixture into a bowl or another type of container.
Add 2 tablespoons of chia seeds and 1 tablespoon of maple syrup. Mix until well-combined.
Let the mixture sit in the fridge for 10 minutes to allow it to thicken and make it more pudding-like. Leave it there for longer (even overnight) if you'd like an even thicker consistency.
To top it off, feel free to add some chunks of sliced ripe mango when ready to serve. Enjoy!
Tips
- If you don't have ripe mangoes available to blend, you could use frozen mangoes. I do find that they don't have the vivid yellow color that ripe ones do though, so I'd recommend you use ripe mangoes if possible.
- In North America, fresh mangoes tend to be quite pricey at your typical commercial grocery stores. To get them at a discount, I'd recommend checking out Asian grocery stores.
High-Protein Mango Chia Pudding
Equipment
- 1 blender
- 1 medium-sized bowl with cover (or other medium-sized airtight container)
Ingredients
- 1 cup ripe mango 165g, approximately 2 mangoes
- 260 g soft tofu about ½ block
- ½ cup plant milk 125ml, soy or oat recommended
- 2 tablespoon chia seeds 28g
- 1 tablespoon maple syrup 15ml
- 2 ripe mangoes optional, for topping
Instructions
- Combine the ripe mango, soft tofu, and plant milk into a blender. Blend until smooth.
- Place mixture into a bowl (or container of choice).
- Add the chia seeds and maple syrup. Mix until well-combined.
- Cover and let sit in the fridge for a minimum of 10 minutes to thicken. If you'd like the consistency to be even thicker, leave it for longer.
- Top with ripe mango pieces if desired. Enjoy!
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