Here's a quick breakfast bowl I've been making recently as an alternative breakfast to my usual smoothie. I've also been using it as a post-workout meal or quick lunch - my Greek yogurt breakfast bowl with walnuts, pomegranate, and chia seeds. Lots of protein, crunch, flavor and color. It's all good! Make it in mason jars for a grab-and-go breakfast.
Why Greek Yogurt
Rich and thick with double the protein of standard yogurt, Greek yogurt is a versatile staple always in my refrigerator. Greek yogurt is a fermented food that feeds the good bacteria in our guts. This keeps our digestive and immune systems working at their best. Look for "live and active probiotic cultures" on the label.
Most flavored yogurts have high sugar counts when you read labels. Choosing plain unsweetened yogurt allows you to control how much sweetness is added if any.
Power Chia Seeds
Powerhouses of nutrition, tiny chia seeds are packed with omega fats, protein, antioxidants and fiber. They have a mild nutty flavor and work as a great whole food addition to this bowl (and lots of other things). A single tablespoon of chia seeds provides 3 grams of protein, 5 grams of fiber and 2250 mg of omega-3 fats.
While chia seeds are one of the healthiest foods on the planet, the Omega-3's in chia seeds are in the form of ALA (Alpha Linolenic Acid). We need to convert ALA into the “active” forms of EPA and DHA, before our bodies can use it. Unfortunately, we don't convert very efficiently.
To get your Omega-3's, be sure to eat either eat fatty fish (like salmon and black cod) regularly and take a fish oil supplement to get the much-needed DHA. Vegans or vegetarians need to take a vegan DHA supplement.
For more crunch, add 2 tablespoons of chopped walnuts. Walnuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods. Eating walnuts may improve brain health while also helping to prevent heart disease and cancer. Plus, walnuts are a good source of minerals copper and manganese. No wonder I've loved them since I was a kid.
A sprinkle of shredded unsweetened coconut would add even more crunch and texture.
Ruby Pomegranate Seeds
Jewels of the fruit world, pomegranate seeds are high antioxidants, fiber, and phytochemicals. Plus, they are thought to promote heart health and prevent cancer. Buy a whole fruit and cut it apart yourself, or do the easy thing and buy the packaged seeds.
Pomegranate seeds have a sweet-tart flavor and translucent red color. They add brightness and flavor to many dishes from breakfast bowls and steel oats to tossed green salads and garnishing soups and dips. When pomegranate seeds are out of season, try organic raspberries instead. Frozen, thawed will work too if availability in your area is not good.
To add a bit of sweetness, I used a little maple syrup or honey. You can skip the maple syrup and use a few drops of liquid flavored stevia drops in whatever flavor you prefer. Vanilla cream, berry or coconut work.
High Protein Greek Yogurt Breakfast Bowl
- 6 ounces plain unsweetened Greek yogurt with live cultures
- 2 tablespoons pomegranate seeds
- 2 tablespoons chopped walnuts
- 1 tablespoon chia seeds
- 1 teaspoon real maple syrup optional
- Mix together and enjoy.
- Add toppings as desired to fit your diet.
Bethany @ Athletic Avocado says
This recipe is such a creative and fantastic way to eat greek yogurt for breakfast! I love it!
Sally Cameron says
Thanks Bethany. I find lately it's been my post-workout lunch or snack to refuel. Just got to have my smoothie for breakfast!
I love Greek yogurt and definitely I will try this recipe. Still wonder about the taste of pomegranates with Greek yogurt. Big fun of strawberries and yogurt.
Sally Cameron says
Denise, the pomegranates are a nice change up with Greek yogurt and of course seasonal in winter, which strawberries are not. Try it and let me know what you think. Strawberries will probably be sweeter than the poms.
I am a huge fan of Trade Joe's non-fat Greek yogurt and eat it every morning. I learned something new about adding walnuts, chia and pomegranate seeds! Thank you so much. Cannot wait to try this!
Sally Cameron says
Great to hear from you Deb, and glad this is a nice little refresh for your yogurt routine!