[RECIPE] Soaked chia seed protein breakfast

Soaked chia seeds are a versatile base on which to build an exciting range of breakfast bowls.

Soaking is a great way to unlock additional nutritional value from these nutrient-dense ingredients because it activates the mucilage (a soluble fibre), which reduces the seeds’ phytic acid content and makes other nutrients more bioavailable.


  • ¼ cup of chia seeds
  • 1 ½ cups of almond milk
  • 1 serving protein powder, chocolate flavour
  • 1 tbsp mixed nuts, unsalted
  • ¼ cup blueberries

The soaking process makes the chia seeds swell because the mucilage absorbs the liquid. The soft, chewy seeds makes it easier for your body to digest and absorb beneficial proteins, fats and carbohydrates.


  1. Soak the chia seeds in 1 cup of almond milk for at least 20-30 minutes, or until they develop a chewy, pudding-like texture.
  2. Once soaked to desired consistency, add the protein powder and remaining almond milk to create a porridge-like texture.
  3. Top with nuts and blueberries and serve.
  4. You can keep soaked chia seeds in the fridge for up to five days, which makes them a great ingredient to make in batches for multiple convenient breakfast options during the week, or as a porridge mixed with your favourite plant protein flavour.

Bonus tip: Soaked chia seeds are an ideal substitute for eggs in various vegan recipes.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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