Hojicha Chia Pudding (Meal‑Prep Breakfast, 10g Protein Option)
Five minutes of prep tonight = a calm, cozy breakfast tomorrow. This chia pudding leans on roasted Japanese hojicha for a mellow, nutty‑caramel flavor that’s soothing in the morning and gentle on caffeine. It’s naturally gluten‑free, easy to scale for the week, and flexible: keep it dairy‑free or stir in Greek yogurt or protein powder to hit the 10 g protein target per serving.
Ingredients (grams + cups)
- 360 g milk of choice (1 1/2 cups; dairy or unsweetened almond/oat)
- 28 g chia seeds (1/4 cup)
- 10 g hojicha powder (≈1 2/3 Tbsp), sifted
- 20 g maple syrup or honey (1 Tbsp + 1 tsp), to taste
- 1 g fine sea salt (generous pinch)
- Optional protein A: 150 g thick Greek yogurt (2/3 cup)
- Optional protein B: 20–25 g neutral protein powder (1 scoop) whisked into the milk
Yield: 2 jars (250–280 g each). Active time: 5 minutes. Chill: 2 hours or overnight.
Basic method
- Blend the base: In a jug, whisk milk, hojicha powder, maple (or honey), and salt until tan and smooth. If using protein powder, add now and whisk until no lumps remain.
- Hydrate chia: Whisk in chia seeds for 30–45 seconds. Rest 10 minutes, then whisk again to break up settling clumps.
- Portion & chill: Divide between two lidded jars. For the Greek‑yogurt version, whisk yogurt separately to loosen and swirl it in now (marbled) or fold through completely. Chill at least 2 hours, ideally overnight, to thicken.
- Finish: Stir, taste, adjust sweetness, and add toppings (banana, toasted nuts, cocoa nibs, tahini drizzle).
Ratio chart (scale up for meal prep)
The texture you love depends on the milk : chia ratio. Use this quick guide—sweetener to taste; hojicha at 2.5–3 g per 90 g milk.
| Texture | Milk | Chia | Hojicha | Protein add‑in | Notes |
|---|---|---|---|---|---|
| Creamy (standard) | 180 g (3/4 cup) | 14 g (2 Tbsp) | 5 g (~1 Tbsp) | 75 g Greek yogurt or 10–12 g protein powder | 1 serving; our base recipe ×2. |
| Extra thick | 180 g (3/4 cup) | 18 g (3 Tbsp) | 5–6 g | Optional | Great for parfait layering. |
| Light & sippable | 240 g (1 cup) | 12 g (1.5 Tbsp) | 6–7 g | Optional | Blend after chilling for a smoothie texture. |
Protein options (10 g per serving)
- Greek yogurt (creamiest): Stir in 150 g thick Greek yogurt across the two jars after the initial 10‑minute rest. This adds tang and body and delivers ~10–12 g protein per serving depending on brand.
- Protein powder (dairy‑free friendly): Whisk 20–25 g neutral or vanilla protein powder into the milk before adding chia. If your powder sweetens strongly, reduce the maple/honey to taste. Plant‑based powders may thicken more—add a splash of milk after chilling if needed.
Sweetener swaps
- Maple syrup: Clean flavor that flatters hojicha’s caramel notes.
- Honey: Floral and rich; use slightly less than maple by weight.
- Date syrup or silan: Deeper caramel; reduce to 16–18 g per batch and add a pinch more salt.
- Zero‑cal sweeteners: Use stevia/erythritol blends to taste; add 1–2 tsp extra milk because these sweeteners don’t add water like syrups do.
- No‑added‑sugar: Skip sweetener and add fresh fruit at serving.
Two flavor riffs (still hojicha‑forward)
1) Banana–Tahini “Halva” Bowl
- Base recipe + 1 small ripe banana, sliced on top
- 1 Tbsp tahini drizzle + 1 tsp sesame seeds
- Optional: a few crushed pistachios and a dusting of hojicha
Why it works: Tahini’s nutty bitterness echoes hojicha’s roast, while banana brings gentle sweetness and potassium for a satisfying post‑workout breakfast.
2) Cocoa–Almond Crunch
- Whisk 2 tsp natural cocoa powder into the milk with hojicha
- Top with 1 Tbsp toasted slivered almonds + 1 tsp cocoa nibs
- Optional: tiny pinch of cinnamon
Why it works: Cocoa’s dark notes amplify hojicha’s chocolatey edges; almonds add crunch and extra vitamin E.
Make‑ahead & 3‑day storage plan
- Night 0: Mix, portion, and chill. Label jar lids with date.
- Day 1 (best texture): Stir, top, and enjoy. If too thick, loosen with 1–2 Tbsp milk.
- Day 2: Stir again before serving—chia continues to hydrate.
- Day 3 (final day): Finish remaining jars. Discard if you notice separation, sour aroma (beyond yogurt tang), or off taste.
Fridge only: Keep sealed at ≤4°C. For packed lunches, tote with an ice pack. Freezing? Not recommended; chia gels break on thawing.
Troubleshooting
- Grainy clumps: Rest 10 minutes and whisk again; or blitz base (without chia) with an immersion blender to fully disperse hojicha before adding seeds.
- Too runny: Stir in 1–2 tsp extra chia and chill 30 minutes. Oat milk thickens less than dairy—use the “extra thick” ratio if you prefer oat.
- Too thick: Loosen with 2–4 Tbsp milk just before serving.
- Protein powder chalkiness: Sift the powder; mix thoroughly with milk before chia. A half‑teaspoon of neutral oil (e.g., MCT) can improve mouthfeel.
- Bland flavor: Add a tiny pinch more salt and 1/4 tsp vanilla; hojicha’s roasted notes pop with proper seasoning.
Nutrition (approx. per serving)
Estimated with dairy milk and maple syrup; toppings not included.
| Version | Calories | Carbs | Protein | Fat | Saturated | Fiber | Sugars | Sodium |
|---|---|---|---|---|---|---|---|---|
| Base | 270 kcal | 29 g | 7 g | 12 g | 2 g | 9 g | 17 g | 120 mg |
| + Greek yogurt | 310 kcal | 30 g | 12 g | 13 g | 3 g | 9 g | 18 g | 170 mg |
| + Protein powder | 300–330 kcal | 30 g | 11–14 g | 12–13 g | 2–3 g | 9 g | 17–20 g | 150 mg |
Nutrition values are estimates and vary by milk, sweetener, and brand of protein.
FAQs
Can I use brewed hojicha instead of powder? Yes—replace 120 g (1/2 cup) of the milk with very strong, cooled hojicha tea. Flavor is lighter than powder; consider adding an extra teaspoon of honey or a pinch of vanilla.
Is it safe for kids or evenings? Hojicha is naturally low in caffeine compared with matcha, making it a gentle choice for mornings or later in the day.
Best jars? 250–300 ml clip‑top or mason jars with wide mouths for stirring and topping.