- Calories
- 380
- Protein
- 18g
- Fiber
- 12g
- Sat. fat
- 2g
- Sodium
- 90mg
- Added sugar
- 0g
What this recipe does for you.
One base recipe, three flavors, all 18g protein. 5 minutes the night before, breakfast that doesn't need cooking.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
Whole black chia seeds, any brand
I have not been able to taste a difference between brands. White chia gels slightly slower; black chia is the default. Buy in 500g bags from a wholefood section, not 100g jars from the supermarket, same product, four times the price in the small jar.
Ingredients
Serves 1- Whole black chia seeds, any brand · The base
- Aromatics, salt, fat (full ingredient list ships with photography)
Method
The base, 3 tablespoons chia, 1 cup milk, 4 hours minimum
Three tablespoons of chia into one cup of milk (dairy or plant). Whisk hard for 30 seconds, then again at the 5-minute mark to break up the clumps. Fridge, four hours, ideally overnight. This is the only step that matters and the one most people get wrong by skipping the second whisk.
Berry, 1 cup frozen mixed berries, defrosted, on top
Frozen mixed berries in a small bowl, microwave 60 seconds, mash slightly with a fork to release the juices. Spoon onto the chia. The juice runs into the pudding and turns it pink. 18g protein, 6g fiber from berries plus 12g from chia.
Cocoa, 1 tablespoon cocoa powder + 1 teaspoon honey into the base
Add a tablespoon of unsweetened cocoa powder and a teaspoon of honey at the whisking stage. Tastes like a drinkable chocolate mousse. Top with a tablespoon of cacao nibs for crunch. This is my Sunday version.
Tahini, 1 tablespoon tahini + half a teaspoon cinnamon, stirred through
Tahini stirred into the base after the four-hour set. Half a teaspoon of cinnamon. Drizzle a teaspoon more tahini on top and a small handful of toasted sesame seeds. Tastes like halva. Adult and slightly bitter; my favourite of the three.
The protein bump, half a scoop of protein powder
Half a scoop of unflavoured pea or whey isolate at the whisking stage takes any version from 12g to 18g protein. Vanilla protein works in the cocoa version, fights the others. Skip if you don't keep powder around, chia carries 6g protein per 3 tablespoons on its own.
Layered jar trick for the week
Make four jars on Sunday. Whisk the base and divide. Keep berry, cocoa, and tahini toppings separate in small pots. Five minutes Sunday, three breakfasts that take 30 seconds Monday-Wednesday. The fourth jar I usually eat as an afternoon snack.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- Why does my chia clump?
- You skipped the second whisk at the 5-minute mark. Chia releases its gel in two stages, at zero minutes and at five minutes. If you only whisk once, the second-stage gel forms around clumps. Whisk twice, no clumps. Every time.
- Is chia really anti-inflammatory?
- Chia is a meaningful source of plant omega-3 (alpha-linolenic acid, ALA). Conversion of ALA to EPA/DHA in humans is poor (3-10%), so chia is not a replacement for oily fish for omega-3 supply. It is a good source of fiber and a modest source of plant protein. Treat the anti-inflammatory framing as 'whole-food breakfast that works in the pillar', not 'therapeutic dose'.
- Can I use water instead of milk?
- You can. Texture is slightly thinner and the pudding tastes faintly grainy. Milk (any kind) gives you a creamier set. If using water, add an extra half tablespoon of chia.
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