Looking for a nutritious and scrumptious way to start your day? Look no further than chia seed breakfast pudding! This delightful recipe not only satisfies your taste buds but also provides a burst of energy and essential nutrients to fuel your morning. Packed with the goodness of chia seeds, this versatile pudding can be customized with a variety of toppings and flavors.
This recipe provides several benefits that make it ideal for adult athletes looking to enhance their performance. The combination of carbohydrates, protein, and healthy fats in this recipe provides a well-rounded balance of macronutrients necessary for optimal athletic performance. Moreover, the ability to prepare this recipe ahead of time allows athletes to have a nutrient-dense and easily digestible meal ready to go, ensuring they fuel their bodies efficiently before intense training sessions or competitions.
This recipe contains several nutrient-rich ingredients that make it a super healthy option.
Chia seeds have gained widespread popularity in the health and wellness community, and for good reason. These tiny seeds are nutritional powerhouses, offering a multitude of benefits for our overall well-being. First and foremost, chia seeds are an excellent source of omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation in the body.
Chia seeds are also rich in fiber, promoting healthy digestion, aiding in weight management, and keeping us feeling full and satisfied. These seeds are also packed with antioxidants, vitamins, and minerals, contributing to a strengthened immune system and improved cellular health.
Chia seeds have also been shown to help stabilize blood sugar levels, making them a great option for individuals with diabetes or those looking to manage their blood sugar. With their versatility and numerous health benefits, incorporating chia seeds into your diet can be a simple yet effective way to enhance your overall health and well-being.
And then there’s the dried lavender buds. I know you’re probably thinking” “That’s a weird ingredient to have for breakfast.” And yes, it is unconventional but I’m here to push you outside your comfort zone. Because that’s what I do as a nutrition coach.
Lavender is not only admired for its captivating scent and beautiful blooms but also for its culinary applications as an edible flower. The delicate petals of lavender can add a subtle, floral flavor to various dishes, desserts, and beverages. When used in moderation and sourced from culinary-grade lavender, this edible flower can provide a unique and aromatic twist to culinary creations, making it a delightful addition to any culinary enthusiast’s pantry.
Lavender elevates the flavor of this recipe and adds a touch of floral aroma. It not only brings a delightful fragrance but also offers its own set of benefits. Dried lavender buds are known for their calming properties, promoting relaxation and reducing stress. When added to the chia seed pudding, they infuse a subtle floral note that complements the creamy texture of the pudding perfectly. To incorporate dried lavender buds, simply sprinkle a small amount (about 1/2 to 1 teaspoon) into the pudding mixture before refrigerating. Be sure to use culinary-grade dried lavender buds to ensure they are safe for consumption. The addition of dried lavender buds takes this breakfast pudding to the next level, creating a delightful fusion of flavors and providing a soothing start to your day.
I’ve also included monk fruit sweetener in this recipe, but you could swap that out for any sweetener that fits your nutrition goals and food values. As written, this recipe is low-carb (keto-friendly), dairy-free, gluten-free, and high-protein. But the beauty of this chia seed breakfast pudding recipe lies in its versatility. You can personalize the recipe to suit your taste and dietary preferences.
Also Read: 4 High Protein Breakfast Recipes
Here are a few ideas to get you started:
The flavor: Add a dash of cinnamon, a pinch of cardamom, or a teaspoon of cocoa powder to the pudding mixture for an extra burst of flavor. Or try a different edible flower like chamomile.
The sweetener: While I would avoid refined sugar and artificial sweeteners, there are still many natural options to choose from. Besides maple syrup or honey, you can experiment with alternative sweeteners such as agave syrup, date syrup, or stevia to make the pudding suitable for your dietary needs.
The liquid: Maybe almond milk isn’t your favorite, or you’re allergic to coconut. Feel free to substitute it with another dairy-free option like oat milk, or rice milk. Any liquid will work here so you could omit milk completely and just use water.
The toppings: The list of possibilities with toppings is endless. Explore a wide range of toppings, including granola, nut butter drizzle, dried or fresh fruits, or even a dollop of Greek yogurt to add more creaminess. Or add a superfood like bee pollen, blue spirulina, ground flax seed, and hemp hearts. Like I said, endless.
One of the great conveniences of preparing a chia seed breakfast pudding is its ability to be made ahead of time. By simply mixing the chia seeds, almond milk, sweetener, and vanilla extract, and allowing it to set in the refrigerator for a few hours or overnight, you can have a ready-to-eat breakfast waiting for you in the morning.
This makes it perfect for busy individuals who are often pressed for time during their morning routine. By preparing the chia seed pudding the night before, you can grab it from the fridge and enjoy a nutritious and satisfying breakfast without any fuss or extra preparation in the morning. It’s a time-saving solution that ensures you start your day with a wholesome and delicious meal, even on the busiest of mornings.
I like to prepare several servings ahead of time in pint-size mason jars. That way I can just grab one in the morning and eat it before I leave or bring it with me to eat on the way. If I get bored of it, and I’m not sticking to a low-carb diet, I’ll add some additional toppings like chopped banana, a scoop of peanut butter, and fresh berries.
- 1/4 cup coconut milk, unsweetened
- 1/2 cup almond milk, unsweetened
- 1 scoop EQUIP Prime Vanilla Protein Powder
- 2 TBSP chia seeds
- 2 tsp dried lavender buds
- 1 tsp vanilla extract
- 2 tsp monk fruit sweetener
- 1 TBSP almond butter
- Heat the coconut milk in a small saucepan over medium heat. Once it just starts to simmer, turn off the heat and add the lavender. Cover with a lid and let steep for 10 minutes. Strain the milk using a fine-mesh strainer, discarding the lavender but keeping the milk.
- Add honey, vanilla extract, and salt to the milk and whisk until smooth. Let cool for 5 minutes before whisking in protein powder until smooth. (You can also use a blender for this step).
- Put the chia seeds in a 1-pint mason jar and pour milk mixture over the seeds. Put the top on the jar and shake to make sure all seeds are coated with liquid. Set aside for 5 minutes and shake one more time.
- If you’re going to eat it now, wait another 5 minutes until chia seeds plump up. If not, put the jar in the fridge and consume within 5 days.
Nutrition Information:Yield: 1
Amount Per Serving: Calories: 456Total Fat: 31gCarbohydrates: 27.4gNet Carbohydrates: 9.5gFiber: 17.9gProtein: 29g