If you’re looking for a healthy, high protein breakfast idea to add some variety to your mornings – look no further! This creamy, high protein chia breakfast bowl packs a nutritional punch with high amounts of fiber, anti-oxidants, calcium and iron.
Chia breakfast bowls are an excellent source of fiber, a nutrient often lacking in most diets. Fiber is essential in maintaining gut health by altering our gut microbiome. However, it should be noted that when adding fiber to the diet it is best to start low, and go slow. This particular recipe is very high in fiber and might lead to bloating, gas, or constipation if you’re not consuming much fiber in your diet as is.
This bowl has all the makings of a nutritious breakfast and can be customized in so many ways!
Reasons to Try This Chia Breakfast Bowl
- High in fiber and Omega-3 Fatty Acids: Chia seeds are tiny but mighty super seeds and one of the best sources of fiber (this recipe has 15 grams per serving!) and omega-3’s. Fiber has been shown to help promote bowel regularity, bulk stool, decrease cholesterol, and assist with stabilizing blood sugars.
- Adequate protein: Consuming a breakfast with at least 20 grams of protein can be challenging. A high protein breakfast offers many benefits such as increasing our satiation and satisfaction, while also promoting muscle protein synthesis.
- Super Simple and Ideal for Meal Prep: This recipe takes only 5 minutes to prep and is great to make in large batches, and store in the fridge for up to 4 days.
- It’s thick, creamy, decadent and delicious!
INGREDIENTS
This recipe makes just 1 serving. However, I would recommend doubling for super easy meal prep!
- Vanilla Greek yogurt (about 5.3 oz or 1/2 cup): Compare food labels and select the yogurt with the highest protein content.
- Milk (1/2 cup): Select your milk of choice depending on your preferences and goals. A low-fat cow’s milk will have a little more protein (especially Fairlife), while almond milk is lower in calories but also has very little protein.
- Chia seeds (2 tablespoons): When soaked in liquid, chia seeds take on a gel-like quality that makes this breakfast bowl thick and creamy.
- Fresh or frozen fruit (1/2 cup): Incorporate frozen berries into the pudding before refrigeration, or add fresh berries after (or both!).
- Chopped walnuts (1-2 tablespoons): Walnuts add some healthy fats and that crunchy texture.
- Hemp hearts (optional): For additional protein, sprinkle with 2-3 tablespoons of hemp hearts.
- Honey (optional): If you prefer a sweeter taste, drizzle some honey on this bowl. Stevia, agave, or monk fruit are great substitutes.
High Protein Chia Breakfast bowl Instructions
- In a medium bowl, combine almond milk, yogurt, and chia seeds. Whisk until blended.
- Let mixture stand for 10 minutes, stirring occasionally to distribute the seeds if they have settled.
- Cover and refrigerate for at least 6 hours or overnight.
- The next day, chop fresh berries and add to the top of the breakfast bowl. Sprinkle on some chopped walnuts or sliced almonds. Drizzle with honey. For more protein, top with hemp hearts.
- Enjoy! Customize to your liking, and try additional variations (below).
Related Posts:
- High Protein Banana Cinnamon Overnight Oats
- High Protein Breakfasts without Eggs
- How to Get 120 Grams of Protein A Day
Recipe Tips and Variations:
- If using frozen fruit, add to the chia seed, milk and yogurt mixture prior to refrigeration.
- Vanilla extract would be a tasty add-in for more vanilla flavor.
- Mix some cinnamon into the chia seeds mixture, and top with sliced bananas and almonds the next day for a banana cinnamon breakfast bowl.
- Add a 1/2 tablespoon of Jell-O pudding mix (cheesecake would be delicious) for a fun variation in flavor. You may need to add a little more milk to decrease the thickness.
- For a tropical variation, choose fruit like pineapple and mango, and top with shredded coconut flakes.
- Top with peanut butter and bananas instead of berries!
Frequently Asked Questions
Why Does This Recipe Contain So Much Sugar?
The Greek yogurt and fresh berries add some natural sugar to this recipe, along with the drizzle of honey. However, there is very little added sugar!
If you’re concerned about the sugar content, try using vanilla extract to flavor or stevia in replace of the honey. You could also select a non-flavored yogurt and artificial sweetener.
What Makes a Breakfast High in Protein?
Protein has been shown to promote weight management by increasing the feeling of fullness. Further, recent recommendations encourage eating 20-30 grams of protein per meal spread throughout 3-4 meals per day.
This not only aids in muscle protein synthesis, but digestion and absorption. It has also been shown that distributing your protein intake throughout the day may be a more practical way for adults to achieve a higher total protein intake.
Why Else Is This Recipe Super Healthy?
It’s hard to meet the fiber and omega-3 fatty acid recommendations from diet alone- and chia seeds are an excellent source of both! Studies have shown that adequate consumption can decrease risk of type II diabetes, cardiovascular disease, and lower cholesterol – among many other benefits!
High Protein Chia Breakfast Bowl
Ingredients
- 1/2 cup non-fat Greek Yogurt, Vanilla Flavor or one small container (or flavor preference of your choice)
- 1/2 cup Almond Breeze unflavored milk (or milk of your choice). Use skim milk or Fairlife milk to add more protein.
- 1/2 cup fresh or frozen berries
- 2 tablespoons chia seeds
- 1 tablespoon chopped walnuts
- 1 tablespoon honey (optional)
- Hemp hearts for more protein (optional)
Instructions
- In a medium bowl, combine milk, yogurt, and chia seeds. Whisk until blended. Let mixture stand for 10 minutes, stirring occasionally to distribute the seeds if they have settled.
- Cover and refrigerate for at least 6 hours or overnight. The next day, chop fresh berries and add to the top of the breakfast bowl.
- Sprinkle on some chopped walnuts. Drizzle with honey. Enjoy! Optional: add 2-3 tablespoons of hemp hearts for even more protein and omega-3s!
Notes
- If using frozen fruit, add to the chia seed, milk and yogurt mixture prior to refrigeration.
- Vanilla extract would be a tasty add-in for more vanilla flavor.
- Mix some cinnamon into the chia seeds mixture, and top with sliced bananas and almonds the next day for a banana cinnamon breakfast bowl.
- Add a 1/2 tablespoon of Jell-O pudding mix (cheesecake would be delicious) for a fun variation in flavor.
- For a tropical variation, choose fruit like pineapple and mango, and top with shredded coconut flakes.
| Nutrition Facts | |
|---|---|
| Serving size: serving | |
| Servings: 1 | |
| Amount per serving | |
| Calories | 400 |
| % Daily Value* | |
| Total Fat 15.5g | 20% |
| Saturated Fat 0.5g | 3% |
| Cholesterol 5mg | 2% |
| Sodium 135mg | 6% |
| Total Carbohydrate 41g | 15% |
| Dietary Fiber 15g | 54% |
| Total Sugars 22g | |
| Protein 22g | |
| Vitamin D 1mcg | 3% |
| Calcium 490mg | 38% |
| Iron 3mg | 18% |
| Potassium 538mg | 11% |
Enjoy the Benefits of This CHia Breakfast Bowl
This recipe ticks all the boxes: super healthy, creamy and decadent with enough protein to keep you satisfied until lunch. The only downside is getting chia seeds stuck in your teeth. Ha, it is all worth it though!
Just remember to drink more water when consuming more fiber in your diet. If you try it, let me know what you thought! Thanks for reading.
I didn’t love the chia seeds getting stuck in my teeth, but I liked how easy it was to make and very healthy.