Here’s a high-protein, nutrient-dense recipe for a Protein Chia Breakfast Parfait with Mango and Toasted Coconut
a perfect meal prep-friendly breakfast or snack for bodybuilders! 🥥🥭
Protein Chia Breakfast Parfait
Ingredients (Serves 1)
For the chia pudding:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk (or milk of choice)
- 1/2 scoop vanilla protein powder (optional, for extra protein)
- 1 tsp honey or maple syrup (optional, for sweetness)
For the layers:
- 1/2 cup diced mango (fresh or frozen)
- 1/4 cup plain Greek yogurt (or coconut yogurt for vegan)
- 1 tbsp toasted coconut flakes
- Optional: 1 tbsp granola or chopped nuts for crunch
Instructions
1. Make the chia pudding:
- In a jar or bowl, mix chia seeds, almond milk, protein powder (if using), and sweetener. Stir well to combine.
- Let sit for 10 minutes, then stir again to prevent clumping. Cover and refrigerate overnight (or at least 2 hours).
2. Toast the coconut:
- Heat a small skillet over medium heat. Add coconut flakes and toast for 1-2 minutes until golden, stirring constantly.
3. Assemble the parfait:
- In a glass or bowl, layer chia pudding, Greek yogurt, and diced mango.
- Top with toasted coconut and optional granola/nuts.
Macros (Approximate)
- Calories: ~300-350 kcal
- Protein: 20-25g (from chia seeds + Greek yogurt + protein powder)
- Carbs: ~30g (mostly from mango and chia seeds)
- Fats: ~12g (healthy fats from chia seeds and coconut)
Why This Meal is Great for Bodybuilders
- High Protein: Chia seeds and Greek yogurt provide a complete amino acid profile for muscle repair.
- Fiber-Rich: Chia seeds offer 10g fiber per ounce for digestion and satiety.
- Healthy Fats: Coconut and chia seeds supply omega-3s and MCTs for energy and recovery.
- Customizable: Swap mango for berries, banana, or pineapple for variety.
Pro Tips
- Meal Prep: Make chia pudding in jars for grab-and-go breakfasts.
- Vegan Option: Use plant-based yogurt and protein powder.
- Boost Protein: Add 1 tbsp hemp seeds or collagen powder to the chia pudding.
- Extra Flavor: Add a dash of cinnamon or vanilla extract to the chia mixture.
Enjoy this tropical, protein-packed parfait to start your day strong! 🌴💪