,

Minty Chia and Berries Yogurt Bowl

,

Minty Chia and Berries Yogurt Bowl

This is one of my go-to breakfast options. While it does require a tiny bit of forethought to soak the chia seeds a night ahead, it’s dead simple and easy to portion out ahead of time.

Equipment

4x 2-cup containers with lids

Ingredients

  • 1 cup strong mint tea

  • 1/4 cup chia seeds

  • Large (750 g) container of fat-free plain Greek yogurt or Skyr

  • 2 cups frozen berries

Method

  1. Combine chia seeds and mint tea in one of the containers, cover and allow to soak overnight in the refrigerator.

  2. The next morning, divide the chia seeds equally among all 4 containers.

  3. Divide the yogurt equally among all 4 containers (for about 3/4 cup each) and mix to combine with the chia seeds

  4. Divide the berries equally among all 4 containers (for about 1/4 cup each) on top of the yogurt and chia

NutritionAl Info

For the Entire Recipe:

  • Calories: Approximately 616 kcal

  • Protein: 68 grams (272 kcal, 44% of total calories)

  • Fat: 16.8 grams (151.2 kcal, 24.5% of total calories)

  • Total Carbohydrate: 79.6 grams

    • Total Fiber: 32 grams

    • Net Carbohydrate: 47.6 grams (190.4 kcal, 31% of total calories)

Per Serving (4 servings):

  • Calories: Approximately 154 kcal

  • Protein: 17 grams (68 kcal, 44% of total calories)

    • Palm-Size Portions: 0.5 to 1 palm (1 palm ≈ 20–30 grams of protein)

  • Fat: 4.2 grams (37.8 kcal, 24.5% of total calories)

    • Thumb-Size Portions: 0.5 thumb (1 thumb ≈ 10–15 grams of fat)

  • Alcohol: 0 grams (0 kcal, 0% of total calories)

  • Total Carbohydrate: 19.9 grams

    • Total Fiber: 8 grams

      • Percentage of Recommended Daily Intake:

        • Women under 50: 28.6%–32%

        • Men under 50: 23.5%–25.8%

        • Women over 50: 36.4%

        • Men over 50: 28.6%

    • Net Carbohydrate: 11.9 grams (47.6 kcal, 31% of total calories)

      • Cupped-Palm Portions: 0.5 to 1 palm (1 cupped palm ≈ 20–30 grams of net carbs)

This nutritional analysis is an estimate only, based on available knowledge regarding the nutritional content of the individual ingredients. Nutritional content of foods is HIGHLY variable, so you should always base your dietary intake on whether it meets your needs and progresses you towards your goals rather than any theoretical numbers on paper.

Notes And Options

  • If you want to add a bit more texture, crunch (and calories) to this bowl, you can add a small amount of granola, crushed or slivered nuts, or cereal to it. I usually just have it as-is.

  • You can experiment with different flavoured teas or herbal infusions for the chia seed soak. So far, my favourite is peppermint tea, and others I’ve tried haven’t worked as well, either coming out too bitter (in the case of black tea based ones) or without much flavour (in the case of other herbal / fruit infusions I’ve tried). If you come across another option that works well, let me know!

  • Another option that I personally use is to add a protein powder to the mix to amp up the protein content and tone down the tanginess of the yogurt / skyr. For 750 grams of yogurt / skyr, I add 1-1/2 scoops of a vanilla-based protein powder (for me, that’s either Salted Caramel or Vanilla Chai from Good Protein). For whey proteins, which often contain 30 grams of protein per scoop, you could do just one scoop. I combine the yogurt and protein powder together, then divide the resulting mixture evenly among the four containers.

    If the consistency is a bit too thick (which it usually is), I just use a little water to adjust it. This brings the total protein content up into the 24-25 grams per serving range. Be aware, however, that depending on your protein powder, this could also add more carb and fat grams / calories as well.