Chia Banama Protein Porridge

Serves 1

Ingredients:

1 tbsp white or black chia seeds

150ml unsweetened almond milk

1 teaspoon vanilla extract

A sprinkle of ground cinnamon

1 ripe banana

25g vanilla protein powder

Method:

1. In a bowl, stir together the chia seeds, milk, vanilla and cinnamon. Allow to sit for 15 minutes or even better, refrigerate overnight.

2. The chia seeds will expand and absorb the liquid creating a chia tapioca.

3. Mash a ripe banana in a bowl (or ideally use a blender). If you are not keen on tapioca texture add the chia seeds to the blender to make the porridge a smoother consistency.

4. Place the chia mix and banana in a non-stick saucepan and gently warm through.

5. Remove from the heat and stir in the protein powder.

Make it yours

Add a spoon of nut butter for extra staying power. Top with berries for colour and antioxidants. Sprinkle with seeds or chopped nuts for crunch.

Nutrition notes

• Around 350–380 calories, providing 25–30g protein, 12–15g fibre and slow-release energy to keep you full, focused and blood-sugar balanced all morning.

• Chia seeds are rich in soluble fibre, which supports gut health, fullness and blood sugar control. They also provide omega-3 fats, important for brain health, hormone balance and inflammation support.

• Banana adds natural sweetness along with potassium, which supports muscles, nerves and hydration. Using a ripe banana means you need no added sweeteners.

• Protein powder helps turn this into a truly balanced meal. Adequate protein at breakfast supports appetite regulation, muscle repair and steady energy.

• Cinnamon isn’t just for flavour. It has been shown to support blood sugar balance and adds warmth without the need for sugar.

• Unsweetened almond milk keeps this light and dairy-free while still adding creaminess.