On the lookout for a high-protein (23 grams!), high-fiber (10 grams!) EASY breakfast recipe you possibly can prep forward on busy weekday mornings? I’ve acquired you!!! Say whats up to this blueberry chia pudding!
The varsity yr is in full swing and together with back-to-school comes busier mornings. Completely nobody likes to really feel rushed within the mornings so I’m always looking out for methods to streamline our mornings to make them much less hustle-and-bustle and extra relaxed. One factor that helps in a significant manner is making ready breakfast the night time earlier than. (I truly wrote a weblog submit all about this for those who’d wish to test it out right here: Breakfast Meal Prep Recipes.) Chia pudding is a type of prep-ahead breakfast recipes I make on repeat as a result of it’s extremely simple but in addition as a result of it’s nutrient dense, filled with protein and satiating fiber. This blueberry chia pudding recipe is one I make many times as a result of I at all times, at all times have the restricted variety of components wanted to throw this one collectively readily available.
What Is Blueberry Chia Pudding
Blueberry chia pudding is a flexible and creamy dish comprised of chia seeds soaked in milk (of any variety!), inflicting the tiny seeds swell as much as create a comfortable, tapioca-like consistency. (Some folks choose to pour chia pudding right into a blender and mix till clean, however I really like the chewier texture a lot.) Since chia seeds have a impartial, barely nutty taste, the pudding’s style comes from the components you combine in, making it infinitely customizable (see this chocolate chia protein pudding!). On this recipe, we’re utilizing blueberries — particularly frozen wild blueberries — to rework a extra primary chia pudding right into a deliciously fruity breakfast or snack you’ll be excited to succeed in for when starvation strikes.
Chia Seeds And Blueberries Advantages
This recipe for blueberry chia seed pudding is one you possibly can be ok with consuming!
Some well being advantages of chia seeds:
Improved digestive well being
Chia seeds are a superb supply of dietary fiber, with simply two tablespoons offering as much as 35% of your each day fiber wants. Fiber promotes common bowel actions, prevents constipation, and helps the expansion of wholesome intestine micro organism.
Enhanced coronary heart well being
The seeds are wealthy in omega-3 fatty acids, wholesome fat that may assist scale back danger elements for coronary heart illness by reducing blood stress, reducing “unhealthy” LDL ldl cholesterol, and elevating “good” HDL ldl cholesterol.
Stronger bones
This one is particularly essential to me as somebody with osteopenia. Chia seeds are a superb supply of a number of minerals very important for bone well being, together with calcium, magnesium, and phosphorus.
Stabilized blood sugar ranges
The mix of fiber, protein, and wholesome fat in chia seeds helps sluggish the absorption of sugar into the bloodstream which might help prevent blood sugar spikes after meals.
And a few well being advantages of blueberries:
Blueberries are thought-about a “superfood” with quite a few well being advantages, together with improved coronary heart and mind perform, intestine well being, and stabilized blood sugar ranges.
Enhanced coronary heart well being
Wealthy in antioxidants, blueberries might help decrease blood stress and scale back “unhealthy” (LDL) ldl cholesterol oxidation, each main danger elements for coronary heart illness. The excessive fiber, vitamin C, and vitamin Okay content material additionally helps general cardiovascular perform and reduces irritation.
Mind perform and reminiscence advantages
Blueberries might assist enhance reminiscence and sluggish age-related cognitive decline by lowering oxidative stress and irritation within the mind.
Improved digestive and intestine well being
Blueberries are a superb supply of dietary fiber and prebiotics and assist common bowel actions and feed the wholesome micro organism in your intestine.
Higher blood sugar administration
Blueberries have a comparatively low sugar content material in comparison with many different fruits and comprise compounds that may enhance the physique’s sensitivity to insulin.
How To Make Blueberry Chia Pudding
Listed here are step-by-step instructions taking you thru precisely make blueberry chia pudding:
Components
Milk: I exploit common dairy milk for the added protein, however plant primarily based milk like oat milk, almond milk, coconut milk, soy milk or cashew milk additionally work nicely.
Greek yogurt: I really like utilizing a full-fat plain Greek yogurt for this recipe, however for those who’d wish to double-down on the blueberry taste, you might also use blueberry Greek yogurt.
Chia seeds: You knew this ingredient was coming!
Wild frozen blueberries: You might also use contemporary blueberries on this recipe however I’m keen on frozen wild blueberries on this recipe as they’re smaller, have a extra intense taste, and are increased in antioxidants. (They’re additionally normally cheaper!) Win, win, win.
Maple syrup or honey: To provide the chia pudding slightly sweetness! When you’d additionally like so as to add a splash of vanilla extract to your chia pudding for a burst of vanilla taste, do your factor as a result of it’s unbelievable! You might also add protein powder to this recipe for those who’d like to extend the quantity of protein on this chia pudding. After I do that, I’ll typically omit some other sweeteners as a flavored protein powder is normally a lot candy.
Toppings of alternative: That is the place you get to get slightly artistic and have some enjoyable! I really like topping chia pudding with contemporary berries, nut butter, shredded coconut, granola, nuts, and so forth.
Directions
To make this blueberry chia seed pudding recipe, merely comply with the steps detailed beneath.
Step 1
Step 2
Permit combination to take a seat for a couple of minutes earlier than stirring or shaking it up as soon as once more so the chia seeds don’t simply settle on the backside of your bowl or jar.
Step 3
Refrigerate at the very least 3-4 hours or in a single day — the longer the chia pudding sits, the extra the chia seeds will take up the liquid and the feel will turn into nearer to a tapioca pudding which I am keen on! I extremely choose an in a single day soak for the chia seeds.
Step 4
Take away chia pudding from the fridge, stir completely once more and high with desired toppings. Take pleasure in!!
Blueberry Chia Pudding
Blueberry Chia Pudding
Prep Time: 5 minutes
Cook dinner Time: in a single day
Complete Time: 0 hours
Yield: 1 serving 1x
Class: breakfast
Delicacies: American
Description
A satiating and deliciously high-fiber recipe, this blueberry chia pudding recipe is one you possibly can simply prep forward and revel in when starvation strikes.
- 1/2 cup milk (I exploit common dairy milk however any variety you’ve got is ok)
- 1/2 cup plain Greek yogurt
- 2 tablespoons chia seeds
- 1/2 cup wild frozen blueberries
- 1/4 teaspoon maple syrup or honey
- Non-compulsory toppings: Contemporary berries, nut butter, granola, nuts, and so forth.
Directions
- Combine all components collectively in a bowl or a glass jar. I choose utilizing a glass jar like a mason jar or these glass jars from Amazon so I can simply shake every thing up!
- Permit combination to take a seat for a couple of minutes earlier than stirring or shaking it up as soon as once more so the chia seeds don’t simply settle on the backside of your bowl or jar.
- Refrigerate in a single day or for at the very least 3-4 hours — the longer the chia pudding sits, the extra the chia seeds will take up the liquid and the feel will turn into nearer to a tapioca pudding which I am keen on!
- Take away chia pudding from the fridge, stir completely once more and high with desired toppings. Take pleasure in!!
Notes
Diet info beneath are calculated with filtered skim milk to maximise protein content material. Utilizing a non-dairy milk will lower the protein content material on this recipe by about 6 grams.
Diet
- Serving Dimension: 1 serving (total recipe)
- Energy: 286
- Sugar: 13g
- Sodium: 109mg
- Fats: 9g
- Carbohydrates: 25g
- Fiber: 10g
- Protein: 23g
- Ldl cholesterol: 15mg
