Vanilla Chia Breakfast Pudding
Mornings can be hectic, so it’s good to have a breakfast that’s easy to prepare, travels well, and keeps you full for hours. This Vanilla Chia Breakfast Pudding checks all the boxes. It takes less than 5 minutes to make, you can do most of the work the night before, and it includes fiber, protein and healthy fats to boost your metabolism and keep you satiated and energized. Plant-based, gluten-free, dairy-free, and refined sugar free.
A Breakfast That Helps You Start Your Day Strong
Whether you’re aiming to boost your energy, balance your blood sugar, or lose weight, having a solid breakfast can help. And by solid, I mean one that contains fiber, healthy fats, and protein. This will boost your metabolism, keep you satiated, and help you avoid that ‘hangry’ feeling at 10am.
Chia seeds not only make a fun dessert-like breakfast, but they’re also a nutritional powerhouse. In 28 grams of chia seeds (1 ounce or about 2 tablespoons), you get 11 grams of fiber, 4 grams of protein, and 9 grams of fat (5 of which are omega-3 fatty acids, the kind of fat our body really needs). Chia is also loaded with antioxidants and important micronutrients including manganese, magnesium, and phosphorus.
How to customize this recipe to your liking
Batch it up!
The recipe I’m giving you here is for one serving, but you can double or triple it or even QUADRUPLE it (just use a larger jar), so you’re putting in less work for more servings (just in case you want to prep a couple days ahead or serve your whole family. I’d probably try to eat this within two days. But if you wanted to prep a whole week of breakfasts, you could do it in multiple jars and then just add the milk the night before.
Choose your protein powder wisely
There are so many protein powders out there that choosing one can be mind-boggling! I used Four Sigmatic’s Vanilla Protein Powder in this recipe, because it’s certified organic, plant-based, and incorporates (taste-free) medicinal mushrooms that support immune function, boost energy, and strengthen your body’s ability to manage stress. Also, it tastes good. But there’s other options, too. When you’re shopping for a protein powder, here’s what to consider:
Are the ingredients certified organic?
Is it plant-based or whey-based? This is a personal preference, of course.
Are there any unnecessary fillers? Ingredients to avoid include: artificial or “natural” flavoring, artificial sweeteners, gums like xanthan gum. A high quality protein powder will likely advertise on the label that it’s free from gums and fillers.
Does it contain gluten or soy? If you’re trying to avoid these ingredients in your diet, opt for a protein powder that is labeled gluten free and/or soy free.
Are there added sugars? If so, how much? Check the nutrition label.
Do you like the taste? If not, then you won’t eat it. You need to LIKE it. This can take a little experimentation.
A last note on protein powder- as a general rule, getting your protein from actual whole foods is better for your health. No protein powder can compare with real food. But sometimes you’re pressed for time and that’s where protein powder can serve a purpose (as in this quick and easy breakfast recipe).
Buy fresh, organic berries
For the berries, choose whatever is in season, organic, and looks the best at the supermarket. Remember that berries tend to be loaded with toxins unless you buy organic, so this is one of those times when it pays to invest.
Use your favorite nuts (or whatever you’ve got on hand)
I used chopped almonds in this recipe and toasted them a few minutes in a pan on the stove first. But you could just as well use walnuts, macadamias, brazil nuts, or whatever. And many nuts you can buy pre-toasted, saving you some time.
Vanilla Chia Breakfast Pudding
Makes 1 serving
Ingredients
2 T chia seeds
1 T vanilla protein powder
1/4 teaspoon cinnamon
Pinch of sea salt
3/4 cup plant milk
1/2 t vanilla extract
1/2 cup fresh berries
2 T chopped almonds (toasted, if you like)
Directions
Place the chia seeds, protein powder, cinnamon, and sea salt in a jar (that has a lid) and mix well.
Add the plant milk and vanilla extract to the jar, put on the lid, and shake vigorously until everything is thoroughly mixed. You may need to use a spoon to get everything to mix properly.
Place the jar, with the lid on, in the fridge to set for 6 hours or overnight.
Serve with fresh berries and nuts.
