by Emma Hammond 0 comments


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The most common reason I get for people skipping, hitting fast food or grabbing a crappy bar on the way out the door in the morning is TIME. Nobody’s got time to start their day off with a halfway decent meal that won’t make them crash a few hours later.


Not anymore! Although I could argue all the reasons you should go to bed earlier, take time to make a 10 minute breakfast, oh yea eggs or yogurt take all of 3 minutes.. But hey today I will be nice & accept the answer of “I don’t have time” & instead provide a solution in the form of a recipe.



I am totally against labeling ANY food as having magical superpowers or be the one ingredient you are missing to stay thin. Sorry if I had that answer I would be rich & not typing up this blog post. Chia seeds are often thrown into that superfood category so I will not claim for them to be but instead post a few nutritional components they contain:

A 1 ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA. (for what the RDA value is worth..aka not much..)
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

The number one reason I like them?? They expand to make foods have more VOLUME. As a volume eater who enjoy a big portion to feel satisfied, they fit the bill in this case.

There are a ton of chia pudding recipes around the web so I did not creatively develop this idea by myself. Instead I wanted to share my favorite combos that include a bigger portion of protein to keep me full throughout my morning. The best part? I can prep this ahead the night before for easy grab & go in the morning. I also love it’s a cold breakfast on a hot day that’s not yogurt. As sometimes my belly doesn’t love a huge amount of dairy in it first thing in the morning. Eek!



  • 1 Scoop PB flavored protein powder (I use quest nutrition, could try PB2?)
  • 2 tbsp chia seeds
  • 3/4c unsweetened almond milk (or milk of choice)
  • 1/3 sliced banana


  1. Add protein powder, chia seeds & 1/4c almond milk to a small tupperware & stir to combine.
  2. Stir in the additional 1/2c almond milk, stir thoroughly & set in fridge for 20 minute or overnight in my case.
  3. In the morning I added a splash of milk to loosen the pudding up. Top w/ sliced banana & cinnamon. Easy & delicious.

Other Combos:

  • Berry Vanilla: use vanilla protein powder & top w/ favorite berries.
  • Pumpkin: add canned pumpkin + pumpkin pie spice & top w/ chopped walnuts.
  • Dark Chocolate Raspberry: use chocolate protein powder (or cocoa) & top w/ raspberries.
  • Lemon Pistachio: Add in lemon extract or zest & top with pistachios.
  • Cinnamon Apple: Add in cinnamon, vanilla & top w/ warm cinnamon apples & nuts.

The possibilities are endless!! I know you can absolutely make this without protein powder by just using chia & less almond milk. I bet you could play with greek yogurt as an additional add in. I just have a ton of protein powder & aim to include 20-30g for breakfast each day. It keeps me full & satisfied while supporting my lean muscle mass. Just what I look for!

Give it a try & share your favorite version with me!!






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