Greek Yogurt Breakfast Bowl

By Sally Cameron on January 11, 2016

Breakfast, the daniel plan, Vegetarian

Here’s a quick 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.

Greek Yogurt Breakfast Bowl | AFoodCentricLife.com

Greek Yogurt Breakfast Bowl: Fermented Food

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.

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.

Wonderful Walnuts

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.

Pomegranates | AFoodCentricLife.com

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.

Natural Sweetness

To add a bit of sweetness, I used just 1 teaspoon of maple syrup, adding 4 1/2 grams of sugar. 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.

Greek Yogurt Breakfast Bowl | AFoodCentricLife.com

 

Nutrition Facts
Greek Yogurt Breakfast Bowl
Amount Per Serving
Calories 333 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Cholesterol 9mg3%
Sodium 65mg3%
Potassium 448mg13%
Carbohydrates 24g8%
Fiber 7g29%
Sugar 14g16%
Protein 23g46%
Vitamin C 3mg4%
Calcium 282mg28%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Greek Yogurt Breakfast Bowl

This Greek yogurt breakfast bowl makes a quick, healthy way to start the day. Try it post-workout to refuel or for lunch. For zero added sugar, try flavored liquid stevia drops. To save time, pile all of the ingredients into a transportable bowl and cover the night before. Then stir and eat on busy mornings for a quick grab-and-go breakfast. In spring and summer, go for organic raspberries when pomegranates are out of season.
Course Breakfast
Cuisine American
Servings 1
Calories 333kcal

Ingredients

  • 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

Instructions

  • Mix together and enjoy.

Notes

Note – To make ahead, place all ingredients into a transportable bowl or Mason jar  with a tight fitting lid. Grab-and-go in the morning and eat on the way to wherever you are going. Keep chilled in a small thermo bag with an ice pack if you are going to be longer than 1 hour until eating.

Nutrition

Calories: 333kcal | Carbohydrates: 24g | Protein: 23g | Fat: 18g | Saturated Fat: 2g | Cholesterol: 9mg | Sodium: 65mg | Potassium: 448mg | Fiber: 7g | Sugar: 14g | Vitamin C: 3mg | Calcium: 282mg | Iron: 2mg
6 Comments
  1. Deborah - January 11th, 2016

    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!

  2. Sally Cameron - January 12th, 2016

    Great to hear from you Deb, and glad this is a nice little refresh for your yogurt routine!

  3. Denise - January 13th, 2016

    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.

  4. Sally Cameron - January 19th, 2016

    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.

  5. Bethany @ Athletic Avocado - January 13th, 2016

    This recipe is such a creative and fantastic way to eat greek yogurt for breakfast! I love it!

  6. Sally Cameron - January 19th, 2016

    Thanks Bethany. I find lately it’s been my post-workout lunch or snack to refuel. Just got to have my smoothie for breakfast!

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