High-Protein Breakfast - 3 Versions of Chia Pudding
Our breakfast base is 350g skyr, but if you don't like skyr or want to replace it, Greek yogurt will also work. Remember to choose the 0% fat version, otherwise, there will be quite a lot of fat. Alternatively, you can also use drinkable skyr, which is readily available in most grocery stores. In that case, our pudding will have a bit less protein, but we can consider it an emergency option :)
Ingredients for our base:
- Skyr - 350 g
- Chia Seeds - 2 level tablespoons
- Maple Syrup (or honey) - 1-2 tablespoons for sweetness
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And that's it for the ingredients for our base :) To save time, you can prepare this base for 2-3 days.
Add-ins worth noting for our base are primarily fruits. You can use fresh strawberries, which will add a lot of volume.
A strawberry trick worth trying: If you don't like the taste of strawberries, cut the strawberry in half and use a knife to remove the stem. Pulling it out can leave a less tasty part still in the strawberry.
We add strawberries to our pudding, which makes it tastier and sweeter. For the next addition, we'll use peanut butter, almond butter, or blanched almond butter, depending on what you like most. Add a generous spoonful of your favorite spread and mix everything together.
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Blueberry Chia Pudding Version
If strawberries are not in season, we can use blueberries as our main addition. For sweetness and substance, we add macadamia nut butter. If you love macadamia nuts, you can even add two generous spoonfuls :)
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The Most Classic Banana Version
In our opinion, the recently refreshed version of Ekogram's hazelnut butter pairs best with bananas. You could say hazelnut butter 2.0 :) If you haven't tried it yet, be sure to check out hazelnut butter, it's now even tastier and has a thicker, more spreadable consistency.
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How much protein is in such a breakfast?
Such a breakfast contains approximately 45g of protein. It is generally accepted that for a sedentary lifestyle, the daily protein requirement per kilogram of body weight is 0.8g to 1g, and for physically active individuals, it is 1.4g to 1.7g of protein per kilogram of body weight.
Theoretically, for a sedentary person weighing about 60 kg, such a breakfast covers 75% to 90% of the daily protein requirement. For a person weighing 80 kg, it would be about 50-70% of the norm.
For physically active individuals, the same 45g of protein constitutes only 40% to 50% of the daily requirement (for 60 kg body weight) or about 30% to 40% for 80 kg body weight.
Test, check, combine
It's worth experimenting with chia pudding using your own additions and favorite fruits. Each version of this dish is unique in its own way. Just put the ready-made chia pudding in the fridge for 2-3 hours, or prepare this type of breakfast the day before and leave it in the fridge overnight.
