Chia seed porridge is a low-carb classic! The chia seeds contain fibre, omega 3, vitamin K, iron, magnesium, copper and phosphorus.
Make a batch and keep it in the fridge and serve with unsweetened yogurt and your choice of toppings such as berries (raspberries, blackberries, blueberries, strawberries), low-sugar fruits (kiwi berries, passion fruit, rhubarb), nuts and seeds, coconut flakes, cocoa nibs or ground linseeds.
Scorecard
- Diet Quality Score = 36%
- Satiety Index Score = 16%
- Protein % = 6%
- P:E ratio = 0.1
Macros
In terms of macros, one serving provides 235 calories, 3 g of protein, 21 g of fat, and 5 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 50 g (1/3 cup) chia seeds
- 1 tsp cinnamon
- 400 mL coconut milk (i.e. 1 tin)
- 1 tsp vanilla essence
Directions
- Choose a lidded jar to store chia porridge in.
- Add chia seeds and cinnamon into the jar and stir.
- Shake the coconut milk tin before opening it and pour it into the jar.
- Add the vanilla essence and stir, making sure it is well combined.
- Leave on the bench for 20 minutes, occasionally stirring, allowing the chia seeds to absorb the coconut milk and expand.
- Eat it straight away or put it in the fridge. It lasts for about four days.
Chia porridge is easy to transport in a container to work. You can warm up in the microwave in winter if you fancy hot porridge. For a more oatmeal texture, add a spoonful of protein powder and ground linseeds in with the chia seeds at the beginning.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.