If you’re familiar with Bryan Johnson’s Blueprint diet, you’ve likely heard of Nutty Pudding. It’s one of the cornerstones of the Blueprint Protocol, and for good reason. Bryan eats it every day, I eat it every day, and you should too.
What is Nutty Pudding?
The way I make nutty pudding it is just like a smoothie bowl, but loaded with nuts, seeds, powders, antioxidants, healthy fats, fiber, and protein that leave you feeling energized, satisfied, and optimized for hours.
It’s designed to fuel your body and to support everything from brain health to gut health to cellular regeneration.
It’s basically like eating an all-in-one multivitamin, but way tastier (and way more filling).
I have put all of the ingredients I use together on one Amazon list to make this easy for you!
What are the Ingredients in Nutty Pudding?
Chia Seeds
Chia seeds are small but mighty. These seeds are packed with omega-3 fatty acids, fiber, and antioxidants. The omega-3s are key for reducing inflammation, which is crucial for longevity. Fiber supports digestive health and helps regulate blood sugar, while antioxidants neutralize free radicals to slow down the aging process. I recommend BetterBody Foods Organic Chia Seeds because they offer the best value and quality. As a subscriber to ConsumerLabs, I rely on their thorough testing to choose top-performing brands, and their recent analysis found that BetterBody chia seeds are the most affordable and pass all tests for purity, including for heavy metals and microbes.
Blueprint Cocoa Powder
Not only does Blueprint cocoa powder add lots of delicious flavor to nutty pudding, but it’s also loaded with flavonoids, which are powerful antioxidants. Blueprint cocoa powder has the highest ratio of flavonoids of any cocoa powder I’ve found, while having the lowest heavy metals. Studies show that flavonoids help improve heart health, reduce inflammation, and increase blood flow to the brain, which is essential for cognitive longevity.
Sunflower Lecithin
Sunflower lecithin is rich in phosphatidylcholine, which is known to support brain health and cellular function. It promotes healthy fat metabolism, ensuring your body can properly utilize the other healthy fats in the nutty pudding. I choose the microingredients brand because many of their other products are top rated on consumberlab.com. While this product isn’t specifically tested on consumerlab, I have faith in the brand.
Ceylon Cinnamon
Ceylon cinnamon is packed with antioxidants and can help regulate blood sugar levels, making it a great addition for those looking to maintain stable energy throughout the day . Cinnamon has been linked to reducing the risk of heart disease. FGO’s Ceylon cinnamon is the ideal choice for long-term health and wellness. This brand is the top pick from Consumerlab meaning it passed all of their contamination tests.
Pomegranate Powder
Pomegranate powder is a polyphenol powerhouse. Pomegranates contain punicalagins and anthocyanins, which are known for their anti-inflammatory and anti-aging properties. These antioxidants help protect the body from oxidative stress, which is one of the main contributors to aging and disease. I choose the navitas brand because they are one of the only suppliers of pomegranate powder and many of their other products are top rated on consumberlab.com.
Naked Goat Whey Protein
I am not vegan, and I recommend Naked Goat Whey Protein. It’s a clean, grass-fed whey protein that enhances muscle recovery, supports immune function, and provides amino acids crucial for maintaining muscle mass as we age. Protein is a must for anyone serious about longevity and muscle preservation. I use the Naked Goat brand because it’s sourced from pasture-raised goats on small Wisconsin dairy farms and is one simple ingredient.
Flaxseed
Flaxseed is another excellent source of omega-3s and lignans, compounds with antioxidant properties that support heart health and may reduce the risk of cancer. Additionally, flaxseed is high in fiber, supporting digestive health and reducing inflammation. I always check ConsumerLabs for the best product quality. Spectrum Essentials flaxseed is a brand you can trust, having passed all the necessary tests for purity, including for heavy metals and microbes.
Macadamia Nuts
Macadamia nuts are rich in monounsaturated fats, the kind of fats that help lower bad cholesterol while increasing good cholesterol. These fats are key for heart health and longevity. They also contain flavonoids and tocotrienols, compounds that have been shown to have anti-cancer effects. I choose the yupik brand because it’s quite affordable compared to many macadamia nuts, and it’s very highly rated on amazon.
Walnuts
Walnuts are one of the best sources of plant-based omega-3s. They have been shown to reduce inflammation, improve brain function, and lower the risk of heart disease. Walnuts are also high in antioxidants, which help fight oxidative stress—a major contributor to aging. I choose the yupik brand because it’s quite affordable, and it’s very highly rated on amazon.
Brazil Nuts
Brazil nuts are famous for their high selenium content. Selenium is crucial for thyroid function and immune health, and it has been shown to protect against oxidative stress. Just one Brazil nut a day can meet your selenium needs, promoting hormonal balance and cellular protection .
Mixed Frozen Berries
Berries like blueberries, strawberries, and raspberries are loaded with antioxidants and polyphenols, which are linked to improved heart health, brain function, and anti-aging. These fruits help reduce inflammation and support healthy aging .
Topping Mix
Sunflower Seeds, Pumpkin Seeds, Hemp Seeds, and Goji Berries
These toppings add extra protein, healthy fats, and antioxidants. Pumpkin seeds are rich in magnesium, which is essential for over 300 bodily functions, including muscle recovery and sleep regulation. Sunflower seeds are high in vitamin E, while goji berries are another antioxidant-packed superfood that boosts immune health .
Batch Meal Prep Nutty Pudding
Grab a handful of small mason jars or any airtight containers. You’ll layer your ingredients in each jar. Here’s the best way to do it:
- Chia Seeds First: Start by adding 2 tbsp of chia seeds to the bottom of the jar. Chia seeds are absorbent, so keeping them at the bottom helps them retain their freshness.
- Add Your Powders: Next, layer in your pomegranate powder, cocoa powder, sunflower lecithin, cinnamon, and naked goat whey protein.
- Top It Off with Nuts: Finally, add your ground macadamia nuts, ground walnuts, flaxseed, and chopped brazil nut.
- Seal and Freeze: Pop the lid on the jar and store these prepped servings in the freezer. They’ll stay fresh for weeks—perfect for a long-term meal prep plan.
Prep Nutty Pudding for Eating
- Grab your Blender
- Add Frozen Berries: Add half a cup of frozen berries
- Add a Jar of Premade Nutty Pudding Mix : Pull one of your pre-prepped jars from the freezer
- Add 4-8 oz of liquid depending on how thick you like your mixture and how powerful your blender is
- Pour into Bowl
- Top with Additional 1/4 Cup Berries
- Top with Seed Topping
- Enjoy!
DIY Nutty Pudding
Ingredients
- 2 tbsp chia seeds
- 1 tbsp cocoa powder
- 1 tsp sunflower lecithin
- 1/2 tsp ceylon cinnamon
- 1 tsp pomegranate powder
- 1 scoop Naked Goat protein powder Optional but recommended
- 1 tsp flaxseed ground
- 3 tbsp macadamia nuts ground
- 2 tsp walnuts ground
- 1/4 brazil nut chopped
- 1/2 Cup mixed frozen berries
- 8 oz liquid of choice I usually use water but nut milk is also good here
- 1/4 Cup fresh or frozen berries
- 1/4 Cup Other toppings of choice I do a mix of sunflower seeds, pumpkin seeds, hemp seeds, dried goji berries, and a few chocolate chips.
Instructions
- Lay out as many small jars as you can get to prep as many nutty puddings as possible in one sitting. Start by filling each jar with 2 Tbsp Chia Seeds. Then add all of the powders. Then add the ground nuts. Finally top with the brazil nut.
- I recommend storing these jars in the freezer if you have space. This will keep everything at maximum freshness.
- Each morning add 1/2 Cup mixed berries to a blender, then add your premade DIY Nutty Pudding mix, then add 8 oz of liquid. Blend until smooth.
- Place mixture in a bowl, then top with 1/4 Cup of berries and any other toppings of choice. I like to add sunflower seeds, pumpkin seeds, hemp seeds, dried goji berries, and a few chocolate chips.
