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This is an easy breakfast meal made with a layer of chia seeds, strawberries and full-fat yogurt (or coconut yogurt if you can't do dairy), with no sweeteners needed
These tasty low-carb breakfast jars can be made without any sweeteners! Strawberries and cinnamon give them a subtle, natural sweetness, and full-fat yogurt will add a refreshing zing. If you can't eat dairy, substitute dairy yogurt with coconut milk yogurt or creamed coconut milk.
Hands-on Overall
Serving size 1 jar
Nutritional values (per serving, 1 jar)
Net carbs7.5 grams
Protein8.7 grams
Fat17.9 grams
Calories230 kcal
Calories from carbs 13%, protein 15%, fat 72%
Total carbs11.5 gramsFiber4 gramsSugars5 gramsSaturated fat12.8 gramsSodium32 mg(1% RDA)Magnesium41 mg(10% RDA)Potassium378 mg(19% EMR)
Ingredients (makes 4 servings)
Chia layer:
Strawberry layer:
- 1 cup strawberries (144 g/ 5.1 oz)
- 2 tbsp water (30 ml/ 1 fl oz)
- Optional: liquid Stevia to taste
Strawberry & yogurt layer:
- 4 large strawberries, sliced (72 g/ 2.5 oz)
- 1 cup full-fat yogurt or coconut yogurt such as Coyo or creamed coconut milk (250 g/ 8.8 oz)
Instructions
- Slice 1 cup of strawberries (reserve 4 large strawberries for the top layer).
- Place the sliced strawberries in a small sauce pan and add 2 tablespoons of water. Bring to a simmer and cook until soft, for just a few minutes. Break the strawberries using a fork or a spatula and set aside. Optionally, add a few drops of stevia. (Note: You can skip the cooking and simply mash fresh strawberries with a fork).
- In a small bowl, mix the chia seeds, cinnamon, ginger powder and coconut milk. Optionally, add a few drops of stevia.
- Set aside to soak for 20-30 minutes. Then, use a spoon and divide the chia mixture between 4 jars.
- Add the cooked strawberry layer. Then, add the sliced strawberries, pressing them to the sides of each jar.
- Top with full-fat yogurt (I like Fage Total, 5% fat), or use coconut milk yogurt or creamed coconut milk.
- Alternatively use coconut yogurt for dairy-free. Note that the nutrition facts will vary as it will typically contain more fat.
- Eat immediately, or cover and place in the fridge for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 jar)
| Net carbs | Protein | Fat | Calories |
|---|
| Chia seeds |
| 0.4 g | 1.6 g | 2.6 g | 41 kcal |
| Cinnamon, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ginger (ground, dried), spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Coconut milk (full-fat, unsweetened) |
| 1.6 g | 1.1 g | 12.1 g | 111 kcal |
| Strawberries, fresh |
| 2 g | 0.2 g | 0.1 g | 12 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 2.4 g | 5.6 g | 3.1 g | 60 kcal |
| Strawberries, fresh |
| 1 g | 0.1 g | 0.1 g | 6 kcal |
| Total per serving, 1 jar |
| 7.5 g | 8.7 g | 17.9 g | 230 kcal |
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