The high-protein breakfasts I prep in 5 minutes to feel good all morning

High-Protein Chia Breakfast Pots

The presenter makes three chia pudding variations. Most ingredients are not given in exact quantities, so adjust them to taste. The general method works well for preparing several servings ahead. The presenter makes three servings, which keep for several days.

Chia Base: Ratio and Soaking

• Use 4–5 parts liquid to 1 part chia seeds. Water, dairy milk, or plant-based milk can be used; the presenter prefers whole milk.
• Stir the seeds and liquid together, scraping the sides of the bowl so the seeds are evenly moistened. A fork works, though a spoon may be easier.
• Soak for at least 20–30 minutes. The presenter prefers making the base the night before.
• Don’t sprinkle dry chia seeds onto the finished dish; soak them until hydrated. For a softer texture, grind the chia seeds and keep the same liquid ratio.
• Kefir can be mixed into the chia base for extra richness. The presenter suggests choosing plant-based milk without emulsifiers or thickeners.

1. Banana, White Miso, and Cocoa

Ingredients: Chia base, kefir, maple syrup, banana, white miso, Greek yogurt, cocoa, almond flakes or other nuts, and optional cocoa nibs.

Method:

1. Mix chia seeds with liquid, kefir, and a little maple syrup. Set aside to hydrate.
2. Mash most of the banana with the back of a fork and stir in the white miso. Reserve a little banana for garnish.
3. Layer the chia mixture, banana–miso mixture, and Greek yogurt in jars.
4. Finish with cocoa, almond flakes, and the reserved banana. Add cocoa nibs if you enjoy their bitterness; they can be left out.

2. Matcha, Strawberry, and Hemp

Ingredients: Chia seeds, matcha, water, maple syrup or honey, Greek yogurt, strawberries or other berries, and hemp seeds.

Method:

1. Stir the matcha through the chia seeds before adding liquid to help distribute it evenly.
2. Add water using the 5:1 liquid-to-chia ratio, plus maple syrup or honey. Mix to start hydrating the seeds.
3. Stir half the Greek yogurt into the chia mixture. The presenter notes that everything can also be added at once when short on time.
4. Layer the mixture with strawberries or other berries in a jar. Frozen berries are suggested as a less expensive alternative to fresh ones.
5. Top with the remaining Greek yogurt and hemp seeds.

The strawberry tops are edible and do not have to be removed.

3. Fig, Spice, and Hazelnut

Ingredients: Chia seeds, maple syrup, Greek yogurt, figs, a little water, ground cinnamon, and chopped hazelnuts. Optional spices for the chia include cardamom, nutmeg, cloves, or cinnamon.

Method:

1. Mix chia seeds with liquid, chosen spices, maple syrup, and half the Greek yogurt. Leave to hydrate.
2. Roughly chop the figs and put them in a frying pan with a little water and ground cinnamon. Simmer, then mash with a fork.
3. Roughly chop the hazelnuts.
4. Layer the chia mixture, fig slices, and some fig compote, followed by another chia layer and Greek yogurt. Finish with the remaining compote and hazelnuts.

This version takes a little longer because of the fig compote and is presented as a good weekend breakfast.

Equipment and Preparation

Useful equipment includes a large mixing bowl, a fork or spoon, jars for layering, a knife and chopping board, and a frying pan for the fig compote.

Prepare the chia ahead if convenient. It can also be mixed in the morning, but allow at least 20–30 minutes for hydration.

Presenter and Channel

The presenter is from The Doctor’s Kitchen. The subtitles refer to recipes and comments in the Doctor’s Kitchen app and mention research on chia, fruit, and spices without naming specific studies.