Chia Bowl Breakfast

This is a high fat recipe from The Nutritionist In The Kitchen.  The shredded coconut, chia seeds, walnuts and pecans add a wide array of saturated and unsaturated fats.  Chia seeds have the added benefit of being very high in magnesium, manganese, phosphorus and calcium.  Chia seeds also provide a good amount of protein and nearly all of their carbohydrate from fiber.  Finally chia seeds have a relatively high amount of omega-3 fatty acids.

     This is a lower protein dish in comparison to many of the others featured on this site.  As many health and fitness authors have noted before, a chronically high protein intake can have negative affects on the body.  Some authors have gone as far as to suggest that people should undergo intermittent protein fasting.  While this seems rather extreme, I do believe having some variation in the amount of protein fat and carbohydrates you eat is healthy.  After all there are definitely some health benefits related to the many metabolic processes that take place when protein intake goes down.  One of the most important of these metabolic processes is Autophagy.  This process essentially recycles many of the proteins in the body.


Autophagy (or autophagocytosis) (from the Greek auto-, “self” and phagein, “to eat”), is the basic catabolic mechanism that involves cell degradation of unnecessary or dysfunctional cellular components through the actions of lysosomes.[1] The breakdown of cellular components promotes cellular survival during starvation by maintaining cellular energy levels.[1] Autophagy allows the degradation and recycling of cellular components.”


A Chronically high protein intake can inhibit this process, robbing the body of one of its restorative functions.  This is not to say that a high protein diet cannot have many positive effects, simply that exposure to lower protein intakes can also be beneficial.  Dishes such as this chia seed bowl allow chronic high protein dieters to focus on carbohydrates and proteins while getting all their calories from natural micronutrient dense sources.


Image Credit: Nutritionist In The Kitchen



– 4 tablespoons chia seeds

– 1 cup unsweetened almond milk

– 1 tablespoon fresh lemon zest

– 10 drops liquid stevia or 1 tablespoon raw honey or agave


For the Muesli Topping:

– 10 raw almonds, chopped

– 5 raw pecans, chopped

– ½ cup mixed fresh berries of choice

– 4 dried apricots, chopped

– 2 tablespoons shredded unsweetened coconut

– 1 tablespoon dark chocolate shavings (70% or higher dark chocolate)

– 1 tablespoon fresh lemon zest



1. Begin by making the Lemon Chia Pudding. In an 8-ounce jar or a small Tupperware container, add all of the Lemon Chia Pudding ingredients, cover and shake vigorously for 10 seconds.

2. Place in the refrigerator for 30 minutes, then remove and shake for 10 seconds again.

3. Place in the refrigerator for another 30 minutes or leave overnight.

4. Once the chia seeds have soaked in the almond milk, they will create a pudding. Divide the pudding between two bowls.

5. Top the pudding evenly with the chopped almonds and pecans, berries, apricots, coconut, dark chocolate shavings and lemon zest. Then grab a spoon and dig in.

chia bowl nutrition info

chia bowl nutrition 2


  1. Lin NY, Beyer C, Gießl A et al. (September 2012). “Autophagy regulates TNFα-mediated joint destruction in experimental arthritis”. Ann. Rheum. Dis. 72 (5): 761–8.doi:10.1136/annrheumdis-2012-201671. PMID 22975756.