This Chocolate Raspberry Chia Breakfast Parfait will be a delicious start to your morning!
Not only is this recipe easy to make, it’s satisfying and delicious all while supporting your health.
Coconut is a great source of digestion-friendly and satiating fiber which is essential for our gut microbiome.
The gut microbiome is the ecosystem of bacteria that lives in our gut that helps us digest food, control our weight, fight infection and regulate our sleep (1) – all great reasons to pay attention to what we’re eating.
Also a great source of fiber, Chia seeds have an absorbent quality that make you feel full longer. After you eat chia seeds, they expand in your intestinal track absorbing liquid and binding to toxins in the gut wall. When they are excreted from your body, these toxins are carried out improving the state of your microbiome (2) and your overall well being.
Raspberries also have a high fiber content, keeping your digestive system regular. They are also high in Vitamin C, manganese and flavonoids (phytonutrients), that play an important role in lowering oxidative stress and reducing inflammation in the body (3).
Lower levels of inflammation are key when it comes to decreasing your risk of disease, obesity and premature death.
Collagen is made up of the amino acids glycine, proline and hydroxyproline (don’t worry I’m not going to quiz you on that!).
These 3 amino acids can be found in other protein sources, but not in as high of concentrations – which is why collagen peptides are a great supplement to add to a healthy balanced diet.
Collagen used to make its way into our diets through foods like bone broths, slow-cooked organ meats, kidney pies, baked beef hearts, whole crustaceans, and whole-fish soups and stews.But if you’re not regularly eating these types of foods, you may not be getting much or any of this goodness into your body.
I regularly add collagen peptides into my rotation to boost those amino acids that support my skin, bones and joints.
I hope you enjoy this breakfast parfait as much as I do! This recipe is topped with my Healthy Nutella but you can always leave that out and instead add two scoops of collagen peptides or a protein powder that you like directly to the chia seed pudding mixture. It’s a great way to add even more flavor and change up the recipe, making it even more versatile.
Chocolate Raspberry Chia Breakfast Parfait
Yield: 2 servings
You will need: measuring spoons, measuring cups, small mixing bowl, serving bowl, fork
Key: T=Tablespoon; tsp=teaspoon
Raspberry Chia Pudding
- 1 cup fresh or thawed frozen raspberries* – mashed
- 1 tsp vanilla
- 3 T coconut flakes, unsweetened
- 3 T whole chia seeds
- 2 servings (30g each serving) I ❤️ Vanilla Protein
- 1 1/3 cup almond milk, unsweetened
- In a small mixing bowl, mash up the raspberries using a fork.
- Mix in the vanilla extract, coconut, chia seeds, and 1 cup of almond milk.
- Soak the mixture for a minimum of 30 minutes or overnight in the fridge.
- Remove from the fridge and stir in the remaining almond milk and vanilla protein.
- Top with healthy nutella and fresh raspberries.
*You can replace the raspberries with any other berries or mashed fruit that you like.
Chocolate Nutella Topping (optional)
- 1-2 T cacao powder, depending on taste
- 2 servings (26 grams) Full Body Collagen
- 2 T nut butter of your choice
- 1-2 T water
- In a small bowl, stir together cacao powder and collagen protein. If you take any powdered supplements, like a glutamine powder, you can also mix that in.
- Add your nut butter. It’s best if it’s slightly soft. I usually buy nut butter packets that I keep for this exact purpose, as one packet is the perfect amount for your mixture – but you can also just scoop it right out of the jar.
- Drizzle in about 1-2 T water. Then stir. You’ll be able to tell if you need to add a little more water. Too much water and it will be runny (but still delicious). Too little water and it won’t combine completely.
Enjoy Rockstar! Leave me a comment below and let me know how it turns out and if you made any modifications – I love hearing from you!
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- Shreiner, Andrew. Kao, John and Young, Vincent. The gut microbiome in health and in disease. Current Opinion in Gastroenterology. Web. 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290017/
- Lottenberg, AM., Fan, PL. , Buonacorso, V. Effects of dietary fiber intake on inflammation in chronic diseases. Einstein. Web. 2010. https://www.ncbi.nlm.nih.gov/pubmed/26760015
- Peterson, Julia. et al. Do Flavonoids Reduce Cardiovascular Disease Incidence or Mortality in US and European Populations? Nutrition Reviews. Web. 2012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4130174/
- Proksch, E, et al. “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study.” Skin Pharmacology and Physiology. Web. Aug 2013. https://www.essentialnutrition.com.br/media/artigos/redberrywhey/13.pdf
- König, Daniel et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.” Nutrients. Jan. 16 2018. https://www.ncbi.nlm.nih.gov/pubmed/29337906
- Zdzieblik, Denise et al. “Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.” Applied Physiology, Nutrition, and Metabolism. Jan 2017. https://www.ncbi.nlm.nih.gov/pubmed/28177710