Lately I’ve been all about the fats in the morning so I love starting my day with these grain-free coconut chia breakfast bowls. I’ll still have oats, smoothie and pancakes on occasion but lately I’ve been hooked on making some version of these breakfast bowl for weekday breakfasts. These healthy and grain-free bowls are easy to make, customizable and packed with nutrition and healthy fats that help keep you going all morning.
Topping Your Coconut Chia Breakfast Bowls
You can customize these chia breakfast bowls any way you like. This is more of a guideline on how to build your own than an actual recipe. I make the base with unsweetened shredded coconut and chia seeds. I mix the coconut and chia seeds water or plant-based milk and let it sit for a 5-10 minutes, then add my toppings and dig in. I don’t use any sweetener but like to add a bit of fruit like blueberries or strawberries for a hint of sweetness.
Here are my favourite toppings for Coconut Chia Breakfast Bowls:
- hemp seeds
- toasted coconut flakes
- nut butter, tahini or sunflower seed butter
- coconut butter
- cacao nibs
- blueberries, strawberries or cherries
Nuts and seeds are also a good source of important minerals like magnesium, iron and selenium, as well as fibre, antioxidants and vitamins, so it’s a good idea to include a variety of nuts and seeds in your diet each day.
Get Those Omega-3’s
My favourite thing about this bowl is getting some essential omega-3 fatty acids into my diet. Omega-3 essential fatty acids (EFAs) support overall health through a wide array of benefits but they are particularly important for normal heart, nerve, and brain function. The benefits of omega-3 essential fatty acids include the following:
- Supports brain function, memory, and cognitive health
- Supports cardiovascular and heart health
- Pain management of rheumatoid arthritis in adult
- Development of the brain, eyes, and nerves in children
- Improved mental and emotional well-being
- Overall good health
- Normalizing and regulating cholesterol triglyceride levels.
Omega-3 deficiency is common due the excess consumption of omega-6 fats coming from processed foods and hydrogenated oils, both common in the Standard American Diet (SAD). An imbalanced ration of omega 6 to omega 3 fats can cause systemic inflammation in the body leading to chronic disease and other symptoms like poor memory, dry skin, heart problems, mood swings and joint pain.
Flax seeds, chia seeds, hemp seeds and walnuts are all great sources, as are some veggies like brussels sprouts and cauliflower and seaweed. You should try to consume these foods on a daily basis to make sure you’re getting enough. If you eat a vegan or vegetarian diet, I also recommend taking an omega-3 supplement. I use Nordic Naturals Algae Omega.
My Diet Evolution
It’s funny how our diets change over time, isn’t it? I used to be concerned with keeping fats fairly low and thought I needed to eat high-carb to support my active lifestyle. Turns out I feel so much better eating more fat and less carbs.
As I experimented by slowly adjusting my carbs down and fats up, I started feeling better and better and while I wouldn’t consider my diet to be low carb, I’m now eating about half the amount of carbs I used to. Instead, I’m loading up on fats from nuts, seeds, coconut and avocado. My sugar cravings are completely gone and my energy levels are much more stable throughout the day.
My carbs now come mostly from non-starchy vegetables, some starchy vegetables and some lower sugar fruits. I’ll still eat grains on occasion but day-to-day, I don’t really eat any now and I eat much less fruit than I used to.
I guess I never wanted to admit it that sugar was causing some issues for me. Now that I’m more aware of it and have drastically reduced the amount of sugar I eat, it’s like a fog has been lifted. Plus it’s been amazing enjoying more nuts, seeds and coconut again!
Grain-Free Coconut Chia Breakfast Bowls
You’ll notice I’ve mostly just been sharing simple meals I’ve thrown together that don’t require a recipe. I used to be so worried about posting the most creative, amazing recipes but I’ve kinda let that go lately. That’s not how I eat or cook on a day-to-day basis so why put pressure on myself to come up with them?
I hope you guys still enjoy these easy meal ideas and inspirations. I want the “recipes” I share to be practical and as realistic to how I actually eat as can be. That being said, I do tend to go in phases where I’ll just throw things together for months then go back to creating recipes again. I’m sure it has something to do with the weather. I like to keep things really simple during the warmer months. The blog will always be evolving and I appreciate you all sticking around through the changes in how I eat and therefore what I share with you.
Anywhoooo, you’ll love these simple, coconut chia breakfast bowls. All you need to do is mix up the coconut and chia pudding base and then add some toppings and you’re good to go. You can make the pudding ahead of time or even leave it overnight but it will firm up in just a couple of minutes so you can make it on the fly too.Print
These Grain-Free Coconut Chia Breakfast Bowls take minutes to prepare and can be enjoyed with any toppings you have on hand. Try it topped with fresh or dried fruit, nuts, seeds and peanut butter!
- 2 tbsp (22 g) chia seeds
- 2 tbsp (15 g) unsweetened fine shredded coconut
- 1/3 cup water or plant-based milk
- peanut butter, almond butter or tahini
- almonds, cashew, walnuts or pecans
- raisins, goji berries or chopped dates
- toasted coconut flakes
- cacao nibs
- hemp seeds,
- ground flax seed
- fresh or frozen berries
- coconut butter
- Mix up the chia seeds, coconut and liquid in a bowl and set aside for about 10 minutes.
- Add your toppings and enjoy.