The chia seed breakfast bowl really hits the spot if you’re looking for an alternative to a savory start to your day. This bowl isn’t married to breakfast. I love having a small serving as a snack. Plus, the chia seed pudding at the heart of this bowl can also be easily tweaked for a great dessert.
What is a Chia Seed?
Chia (salvia hispanica) is a flowering plant native to Mexico and Northern Guatemala. Part of the mint family, chia seeds have long been consumed for their health benefits and were a traditional food of the Aztec and Maya people.
The chia seed is made up of lipids (fat), fiber, protein, and a wealth of phytonutrients.
One serving of chia seeds, about 28g, contains [1]:
- Fat: 9g (65% of which is α-linolenic acid, an omega-3 fatty acid)
- Fiber: 10g (predominately insoluble fiber which supports normal gastrointestinal motility)
- Protein: 5g
- Minerals: Calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
- Antioxidants: Chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol (which have been shown to have cardiac & hepatic protective effects and anti-aging & anti-carcinogenic characteristics [2]. Plus there is evidence suggesting that myricetin from chia seeds helps increase bone mineral content [3].)
Chia Seed Pudding & Breakfast Bowl
Preparing this recipe couldn’t be easier. Pour a can of organic coconut milk into a jar. Make sure the fat and the liquid are homogenized. Certain brands tend to separate, so you might need to give the jar a good shake or give the coconut milk a quick buzz in the blender. Add 3 tablespoons of chia seeds, place a lid on the jar, and stick it in the fridge for at least 30 minutes.
The outer coating of the chia seeds is hydrophilic and will absorb liquid from the coconut milk, creating a gel-like bubble around each seed. This is what gives the mixture a “pudding” or “yogurt” like consistency.
Serve with paleo granola and fruit for a breakfast bowl, or add cocoa powder, a dash of maple syrup, and fresh raspberries for a decadent dessert.
Healthful Tips:
- Prepare the chia pudding the night before for a grab-and-go breakfast.
- Play with the liquid to chia seed ratio. The more chia you add, the thicker the consistency will be.
Chia Seed Breakfast Bowl
Ingredients
Chia Seed Pudding
- 3 TBSP chia seeds
- 13.5 fl oz coconut milk 1 can of full-fat coconut milk
Optional Toppings
- 1 small kiwi
- 1/4 cup Paleo granola
- 2 TBSP roasted nuts
- 2 TBSP coconut flakes
- 1 TBSP hemp seeds
- 2 TBSP pomegranate seeds
- 1 tsp maple syrup
- 1/8 tsp vanilla extract
- 1 TBSP cocoa powder
Instructions
- Mix chia seeds and coconut milk in a jar.
- Place in the fridge for at least 30 minutes or until the mixture developes a thick consistency.
Notes
- Almond milk or other dairy-free milk may be substituted for coconut milk, but the lower fat content of these milks will result in a more watery consistency. Play around with your milk choices and chia to milk ratio until you find your desired consistency.
