A high-protein, high-fiber breakfast to support gut health, hormones, and energy
If you’ve been struggling with energy crashes, blood sugar dips, or just need a gut-friendly breakfast that actually keeps you full—this is your new go-to. This Chia + Flax Yogurt Parfait is loaded with probiotics, fiber, and clean protein to help you feel steady, nourished, and satisfied all morning long.
We’re using probiotic-rich yogurt (like Nancy’s Organic Greek), soaked chia seeds, and ground flaxseed to optimize digestion and hormone support—and topping it with high-fiber berries for an antioxidant and fiber boost.
Why This Parfait Works:
- 30+ grams of protein to support hormones, metabolism, and satiety
- Nearly 20g of fiber to fuel digestion, reduce inflammation, and feed your microbiome
- Probiotics + omega-3s to support gut-brain balance
- Naturally low sugar, no protein powders or processed ingredients
Ingredients (1 serving)
- 3 tbsp chia seeds
- 1/3 cup hot water
- 1 tbsp ground flaxseed
- 1 cup Nancy’s Organic Nonfat or 2% Greek Yogurt (or other high-protein yogurt)
- 1-2 c berries of choice
- Dash of cinnamon or vanilla extract (optional)
- Optional drizzle: 1 tsp honey or maple syrup (if you need a touch of sweetness)
Instructions
- Soak your chia seeds: In a small bowl, combine chia seeds with hot water. Stir well and let sit for 10–15 minutes until they form a gel.
- Prepare the yogurt base: In another bowl, mix yogurt with ground flaxseed and cinnamon or vanilla, if using.
- Assemble the parfait: Stir in soaked chia gel or layer it into the yogurt. Top with raspberries and blackberries.
- Add sweetness (optional): Drizzle with a little honey or maple syrup, or leave it unsweetened for a more blood sugar-friendly start.
Nutrition Highlights (approximate):
- Calories: ~400
- Protein: ~31g
- Fiber: ~19g
- Added sugar: 0g (unless sweetener is added)
Pro Tips:
- Chia must be soaked for proper digestion and to unlock its full fiber and omega-3 potential.
- Always use ground flaxseed, not whole, to absorb its benefits.
- For dairy-free options, use a plain coconut or almond-based yogurt and add a clean protein powder to maintain the 30g protein target.
Who This is Great For:
- Women navigating perimenopause or hormonal shifts
- Anyone healing their gut or supporting digestion
- Busy people who need fast, nourishing meals
- Clients looking to reduce inflammation and mood swings through food
Looking for more nourishing ways to start your day?
Download my free Holistic Health Guide or check out my Total Mind-Body Reset holistic health coaching program to get support to create a holistic health strategy that works with your body to help you reach your health goals.
