Chia & Rhubarb Porridge

Rhubarb is a super hack to get extra calcium if you don’t enjoy dairy or are trying to maximise your nutrient density while keeping calories low.  This recipe brings together rhubarb and chia seeds for a thick tasty porridge, topped with crunchy pumpkin seeds.  

The chia seeds provide tones of omega 3, vitamins B6 and K1, along with copper, iron, magnesium, manganese, phosphorus and selenium.  Pumpkin seeds provide some crunch and even more minerals while the rhubarb adds a ton of calcium and some potassium.

This version is made with water to keep calories low, but you can use coconut milk for a creamier more luxurious texture.  


One serve provides 190  calories, 8 g protein, 12 g fat, 4 g of net carbs and P:E = 0.5.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 300 g rhubarb, cut into 3 cm lengths
  • 2 cups of water
  • 1/3 cup of chia seeds
  • 2 tbsp pumpkin seeds to serve


  • Place the rhubarb and water in a pot on medium heat and bring to the boil, turn down low and simmer for 5 minutes.
  • Add the chia and stir, simmer for 5 more minutes. 
  • Stir the porridge, the rhubarb should be falling apart (if not cook a few minutes more). 
  • Turn off the heat and rest for 1 hour so the chia seeds absorb the liquid and expand. 
  • Spoon the porridge into two bowls, and top with pumpkin seeds.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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