Chia pudding with Greek yogurt and blueberries
Breakfast with no added sugar, 23.5 g of protein and 6.1 g of fibre per serving. Five ingredients, ten minutes of work, and macros calculated ingredient by ingredient from USDA data.
A breakfast you put together in ten minutes and forget about until the morning. The easy move would be to hang this pudding on the label "high protein" and leave it there. It is worth looking, though: 13.8 g of sugar per serving is a figure most people do not expect in a dish with no added sugar. It is there, and it comes from the yogurt's lactose and from whole fruit. We would rather show it and explain where it comes from than hide it behind a net-carb number.
Ingredients
5 items- 400 g plain nonfat Greek yogurt
- 25 g chia seeds (about 2 tablespoons)
- 150 g fresh or frozen blueberries
- 120 ml unsweetened almond milk
- 1 teaspoon ground cinnamon (not counted in the table: under 5 kcal and 0.5 g of fibre per serving)
Nutritional Information (per serving)
Step-by-Step Instructions
Hydrate the chia
Mix the chia with the almond milk in a bowl and leave for 10 minutes, until it thickens into a gel.
Fold in the yogurt
Add the Greek yogurt and stir until smooth, with no lumps.
Add the fruit
Stir in the blueberries, keeping a spoonful back for serving.
Chill
Divide between two containers, cover, and refrigerate for at least 4 hours, ideally overnight.
Serve
Finish with the reserved blueberries and a dusting of cinnamon.
Functional Health Synergy
- 23.5 g of protein per serving, from the Greek yogurt and the chia seeds
- 6.1 g of dietary fibre per serving, mostly from the chia
- No added sugar: all the sugar in the dish comes from the yogurt's lactose and from whole fruit
- Chia provides alpha-linolenic acid (ALA), a fatty acid in the omega-3 family
- The chia's fibre naturally slows gastric emptying, and the yogurt's protein helps protect lean tissue
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
Plain nonfat Greek yogurt
This is the ingredient that carries the dish's protein: 10.3 g per 100 g according to the USDA data used in this recipe. No added sugar. It also provides the lactose, which accounts for most of the sugar you will see in the table.
Chia seeds
They provide 34.4 g of fibre per 100 g, much of it soluble, and absorb several times their weight in liquid: that is why the pudding gels without gelatin or thickeners. They are also a plant source of alpha-linolenic acid (ALA), an omega-3.
Blueberries
Among the fruits with the least sugar per gram of fibre: 9.4 g of sugar and 2.4 g of fibre per 100 g. They are chosen for that reason, not for any special property. They are the option that best balances sweetness and fibre in this dish.
Unsweetened almond milk
It is here so the chia can hydrate and to lighten the texture. No added sugar: 15 kcal and zero sugar per 100 ml in the USDA data used here. Any unsweetened plant milk does the same job.