Overnight Chia Breakfast Bowl
The overnight chia breakfast bowl might be one of the easiest and most nutrition-packed meals you will eat all day! With healthy fat and protein included, this vegan breakfast checks all the boxes for health-conscious eaters.
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to central and southern Mexico. The seeds are small and black or dark grey. These seeds are nutrient-dense and provide sustainable energy. In history, these seeds were a staple in the Mayan and Aztec cultures and “chia” is the ancient Mayan word for “strength.” Also, chia seeds are whole grain, naturally gluten-free, low in calories, and non-gmo. Sign me up! According to www.healthline.com, chia seeds provide the following nutritional values:
Two tablespoons of chia seeds contain:
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
Nutritious Breakfast No-Brainer
Understanding that this seed is one of the most nutritional foods available, we thought this breakfast was a no-brainer. It takes 10 minutes to prep the chia before you refrigerate it overnight and you can eat off of it for a few days. Keep things interesting by changing the toppings to add variety in the flavor. Oh, wait! Here is an important note. Chia contains a ton of fiber. If your body needs a little extra help to “flush” things out, this breakfast might be your answer. Subsequently, if you have no issues “going”, you may want to start with a small bowl and increase the serving size to see how your body responds to the extra fiber in your diet.
- 3 tablespoons chia seeds
- 1 tablespoon maple syrup (or sweetener of choice)
- 1 teaspoon vanilla
- 3/4 cup milk of choice
Toppings can include almond slivers, nut butter stirred into the pudding, coconut, fruit, sugar-free fruit jelly, raw cocoa, among other toppings.
Mix all the ingredients together in a small bowl.
- Cover and refrigerate overnight.
In the morning add additional plant-based milk to desired consistency.
Stir in your favorite toppings/flavors and enjoy!
- Double or triple the recipe for multiple family members or multiple meals.
Everyone Will Enjoy!
I love healthy and simple recipes like this overnight chia bowl breakfast. Finally, something the kids will eat sweetened with fruit, while I enjoy the savory version. Knowing that I am serving a nutritious breakfast packed with fat, protein, fiber, and minerals leaves me feeling secure for the days I let them have cereal out of the box and I just drink coffee for breakfast. It’s all about balance in our household! Enjoy, friends.
For more healthy recipes and real tips from real women, receive the Wellthy Soul newsletter every Sunday night. Click HERE to get your copy.