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18th July 2020 by Jamie Raftery Leave a Comment

Oat & Chia Seed Protein Porridge

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My famous oat & chia seed protein porridge breakfast of champions... It's high in protein to keep you feeling full, contains complex carbohydrates to keep you energized throughout the day, and brain-boosting omega seeds to keep you alert and focused.

oat-and-chia-seed-porridge-served-in-a-bowl
Breakfast porridge with banana and omega seeds

The importance of a good breakfast

We all need a nudge in the right direction from time to time. We also need a reminder of the impact food plays in our lives and the importance of making the right food choices.

Cultivating healthier breakfast and morning routines will give you strength, sustenance, and motivation for the day ahead. A good nourishing breakfast every day is the foundation of good health. It all starts at breakfast, and every day is a fresh start.

breakfast-protein-porridge-topped-with-banana

Breakfast Fuel & Nutrition

The basic formula for breakfast is to pair carbohydrates with proteins. The carbohydrates give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal.

It can be as simple as a combo of:

  • Whole-grain cereals, bread, fruits, and vegetables for carbohydrates
  • Nuts, seeds, beans, vegetables, and tofu for protein

This protein porridge recipe combination of oats and chia seeds with almond milk and seeds provides a good nutritional balance to fuel you up for the day.

eating-protein-porridge-for-breakfast

History of porridge

From Asia to Europe, in many shapes and forms; 'porridge' is enjoyed by millions of people all over the world.

  • Congee is a traditional Asian rice porridge.
  • Kasha is the Russian variety made with buckwheat groats.
  • Teff is used in Ethiopia, and Millet in other parts of Africa and Asia.

Porridge has been my staple breakfast for the most part of my life. Like all food, It's a very personal thing. Everyone enjoys their porridge in their own certain way.

I have had hundreds of varieties of porridge over the years, experimenting with various grains, milk, and toppings.

My protein porridge is easy to make

This recipe takes 5 minutes to soak the night before, pop it in the fridge. Then it takes 5 minutes to warm through in the morning.

Give yourself the best start to the day with this game-changing breakfast of champions.

serving-protein-porridge-for-breakfast

Top tips for making a good porridge

  1. Soak oats overnight in water and a pinch of salt
  2. Cook slowly on a gentle heat, stirring regularly
  3. Add your favorite plant milk
  4. Try adding some spices like cinnamon, nutmeg, or turmeric
  5. Stir well and top up with water if getting too thick
  6. Top with your favorite fruits, nuts, or seeds
  7. Eat slowly and mindfully
protein-porridge-ingredients
Oat and chia seed porridge ingredients

Healthy superpowered ingredients for protein porridge

Oats - Great source of protein, complex carbohydrates, fiber, and minerals

Chia seeds - Packed with protein, omega 3 fats, fiber, and lots of minerals

Omega seed mix - A wide variety of fats and minerals

More protein-packed vegan breakfasts to try

  • Quinoa Porridge
  • Chocolate Chia Seed Pudding
  • Banana Chickpea Pancakes
  • Oat & Chia Seed Bircher
  • Tropical Chia Seed Pudding
  • Chocolate Chia Seed Pudding

Ok, let's get cooking. Here is my favorite porridge recipe for you to enjoy

๐Ÿ“‹ Recipe

oat-and-chia-seed-porridge-served-in-a-bowl
Jamie Raftery

Oat & Chia Seed Protein Porridge

5 from 2 votes
Easy to make and just 5 minutes to prepare. This high-protein breakfast porridge will set you up for the day. Full of plant-powered protein, complex carbohydrates, good fats, and minerals.
Print Recipe Pin Recipe Add to CollectionGo to Collections
Prep Time 5 minutes mins
Cook Time 5 minutes mins
Overnight soaking 8 hours hrs
Total Time 8 hours hrs 10 minutes mins
Servings: 2 people
Course: Breakfast
Cuisine: International
Calories: 418
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Porridge
  • 100 g Oats
  • 20 g Chia seeds
  • 300 ml Water - filtered more as needed
  • 200 ml Almond milk
  • 20 g Raisin
  • 100 g Banana
  • 1 teaspoon Cinnamon powder
  • 20 ml Coconut syrup to taste
  • ยผ each Orange Zest
Omega Seed Mix
  • 5 g Pumpkin seeds toasted
  • 5 g Sunflower seeds toasted
  • 5 g Flax seeds - golden toasted
  • 5 g White sesame seeds toasted

Equipment

  • Weighing scales
  • Saucepan - medium size
  • Frying pan - non stick
  • Spatula
  • Serving bowl
  • Spoon

Method
 

For the porridge
  1. Assemble all ingredients.
  2. Add the oats, chia seeds, raisins, salt, and water to the saucepan, stir well and allow to soak overnight in the fridge.
  3. In the morning, add the almond milk and pinch of cinnamon.
  4. Gently heat, cook out on a low simmer for 5 minutes (add more water if it gets a little thick)
  5. Transfer to serving bowls.
  6. Garnish with sliced banana.
  7. Sprinkle with omega seeds and season with orange zest.
  8. Drizzle with coconut nectar and serve.
For the omega seed mix
  1. Toast all the seeds for 2 minutes in a warm frying pan.
  2. Transfer to an airtight storage container, cool and keep covered until required.

Nutrition

Serving: 250gCalories: 418kcalCarbohydrates: 70gProtein: 12gFat: 13gSodium: 167mgPotassium: 524mgFiber: 13gSugar: 13gVitamin A: 32IUVitamin C: 5mgCalcium: 253mgIron: 4mg

Notes

Recipe Variations
  • Try using any type of plant milk... Oat, rice, cashew, or soy milk all work well.
  • Substitute your favorite dried fruits like figs, dates, or apricots.ย 
  • Add your favorite seasonal fruits on top.ย 

Tried this recipe?

Let us know how it was!
protein-porridge-served-in-a-bowl
Break your fast in style

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5 from 2 votes (2 ratings without comment)

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Hi, weโ€™re Thara & Jamie

Weโ€™re a Thaiโ€™rish chef duo based between our jungle kitchen studio in Phuket, Thailand, and a new culinary studio and permaculture farm weโ€™re developing in Galway, Ireland.

Together, we run the Holistic Chef Academy - a space for exploring healthy, wholesome, plant-based cuisine.

With our roots in Michelin-star kitchens and a shared passion for food as medicine - we create recipes, courses, and experiences that aim to educate, inspire, and empower.

Read more

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