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    Home » Recipes

    Oat & Chia Seed Protein Porridge

    18th July 2020 by Jamie Raftery Leave a Comment

    JUMP TO RECIPE

    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

    📋 Recipe

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

    Oat & Chia Seed Protein Porridge

    Jamie Raftery
    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.
    5 from 2 votes
    Print Pin Save Go To Collections ShopGo to List
    Prep Time 5 minutes mins
    Cook Time 5 minutes mins
    Total Time 8 hours hrs 10 minutes mins
    Difficulties Beginner
    Course Breakfast
    Cuisine International
    Servings 2 people
    Calories 418 kcal
    Allergens Gluten free, Oil free, Sesame free, Soy free, Vegan

    Equipment

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

    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
    • ¼ 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
    Prevent your screen from going dark while cooking

    Instructions
     

    For the porridge

    • Assemble all ingredients.
    • Add the oats, chia seeds, raisins, salt, and water to the saucepan, stir well and allow to soak overnight in the fridge.
    • In the morning, add the almond milk and pinch of cinnamon.
    • Gently heat, cook out on a low simmer for 5 minutes (add more water if it gets a little thick)
    • Transfer to serving bowls.
    • Garnish with sliced banana.
    • Sprinkle with omega seeds and season with orange zest.
    • Drizzle with coconut nectar and serve.

    For the omega seed mix

    • Toast all the seeds for 2 minutes in a warm frying pan.
    • Transfer to an airtight storage container, cool and keep covered until required.

    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. 
    • Add your favorite seasonal fruits on top. 

    Nutrition

    Nutrition Facts
    Oat & Chia Seed Protein Porridge
    Serving Size
     
    250 g
    Amount per Serving
    Calories
    418
    % Daily Value*
    Protein
     
    12
    g
    24
    %
    Carbohydrates
     
    70
    g
    23
    %
    Fiber
     
    13
    g
    54
    %
    Fat
     
    13
    g
    20
    %
    Sugar
     
    13
    g
    14
    %
    Sodium
     
    167
    mg
    7
    %
    Potassium
     
    524
    mg
    15
    %
    Vitamin A
     
    32
    IU
    1
    %
    Vitamin C
     
    5
    mg
    6
    %
    Calcium
     
    253
    mg
    25
    %
    Iron
     
    4
    mg
    22
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword High-fibre
    Did you make this recipe?Tag @the_holistic_chef on social media and hashtag it #holisticchefacademy
    protein-porridge-served-in-a-bowl
    Break your fast in style

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    Hi, my name is Jamie from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens all around the world for most of my career. In 2015 I launched The Holistic Chef Academy to focus on the nutritional aspects of food.

    Educate - Inspire - Empower became my mantra and mission. Currently, I'm living and cooking between Europe and Thailand.

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