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When I first went low carb and quit sugar one of the things I missed most was a good cereal. This sugar-free Blueberry Chia Seed Crisp is a delicious breakfast cereal that couples up as tasty dessert too.
This low-carb blueberry chia crisp should actually be called Keto Superfood Crisp! It’s certainly not your usual breakfast granola recipe.
Apart from being keto-friendly, it’s high in protein, fibre and vitamin-rich in antioxidants meaning not only will your belly love you but your skin as well.
Every single ingredient has its purpose. Here are some of the health benefits:
- Almonds are a good source of protein and vitamin E. In fact, almonds have the highest protein content from all nuts and seeds.
- Hemp seeds are by far the best source of magnesium. A 1 oz (28 g) serving provides 75% of your daily magnesium needs. This is the ingredient you should be eating to beat keto-flu!
- Pumpkin seeds are one of the best sources of magnesium and iron. They can reduce blood sugar and inflammation.
- Flaxseeds have the lowest carb count and are the best source of fibre called lignans and omega 3 fatty acids. Flax is known to have beneficial effects on blood sugar levels and can improve insulin levels and insulin resistance.
- Sunflower seeds are high in vitamin E which is the key nutrient in healthy glowing skin and hair.
- Brazil nuts are the best source of selenium. Sufficient selenium is especially important for those with thyroid issues, whether or not they follow a keto diet.
- Pecans are very low in cars and are a fantastic source of zinc.
- Chia seeds are a great source of fibre and omega 3 fatty acids which are anti-inflammatory and can protect your heart against heart disease.
- Blueberries are high in antioxidants. They are known as anti-aging memory food with cancer-protective benefits. If you can, opt for wild blueberries - they have a lower carb count and are a better option if your carb intake is very low. You can even use frozen blueberries. If there is too much moisture after you bake it, just dehydrate at 50 °C/ 120 °F until you reach the desired crispiness.
I added a scoop of whey protein to up the protein count so you won’t need to snack before lunch. Great if you’re training at the moment too. I hope you enjoy it.
Tips & Substitutions
- Instead of protein powder you can even use collagen, or plant-based protein powder.
- This crisp is naturally sweet so sweeteners can be skipped if you prefer to avoid them altogether. Other options for sweeteners are liquid stevia or monk fruit to taste. You can also use 1–2 tbsp sugar-free maple flavored syrup.
Hands-on Overall
Serving size about 1/2 cup
Nutritional values (per about 1/2 cup)
Net carbs5.5 grams
Protein11.3 grams
Fat30.6 grams
Calories347 kcal
Calories from carbs 6%, protein 13%, fat 81%
Total carbs11.4 gramsFiber6 gramsSugars3.2 gramsSaturated fat9.3 gramsSodium46 mg(2% RDA)Magnesium145 mg(36% RDA)Potassium345 mg(17% EMR)
Ingredients (makes 12 servings)
Instructions
- Preheat the oven to 150 °C/ 300 °F (fan assisted). Roughly chop the almonds, pecans and brazil nuts and place in a mixing bowl. Add the chia, pumpkin, sunflower flax and hemp seeds and combine. Add protein powder, vanilla, erythritol, and salt. (If using maple syrup, add in step 3.)
- Blitz about a 3/4 of the blueberries in a high speed blender until like a coulis. Keep the remaining blueberries for topping.
- Add egg white, coconut oil and blitzed blueberries. Mix.
- Evenly spread the mix onto a 30 x 20 cm (12 x 8 inch) baking tray. Top with the remaining blueberries.
- Bake in the oven for about 35 minutes. Add the flaked coconut and bake for a further 8 minutes until golden. (You do need to add the flaked coconut later or it may burn.)
- Remove from the oven and allow to cool. Break up with a fork and let it cool down.
- Serve with yoghurt, sour cream, unsweetened almond milk, cashew milk or coconut whipped cream. You can even add a drizzle of more blitzed blueberries and a few whole blueberries. Store in a glass jar for up to 5 days in the fridge.
Ingredients
Instructions
- Preheat the oven to 150 °C/ 300 °F (fan assisted). Roughly chop the almonds, pecans and brazil nuts and place in a mixing bowl. Add the chia, pumpkin, sunflower flax and hemp seeds and combine. Add protein powder, vanilla, erythritol, and salt. (If using maple syrup, add in step 3.)
- Blitz about a 3/4 of the blueberries in a high speed blender until like a coulis. Keep the remaining blueberries for topping.
- Add egg white, coconut oil and blitzed blueberries. Mix.
- Evenly spread the mix onto a 30 x 20 cm (12 x 8 inch) baking tray. Top with the remaining blueberries.
- Bake in the oven for about 35 minutes. Add the flaked coconut and bake for a further 8 minutes until golden. (You do need to add the flaked coconut later or it may burn.)
- Remove from the oven and allow to cool. Break up with a fork and let it cool down.
- Serve with yoghurt, sour cream, unsweetened almond milk, cashew milk or coconut whipped cream. You can even add a drizzle of more blitzed blueberries and a few whole blueberries. Store in a glass jar for up to 5 days in the fridge.
Nutrition (per serving, about 1/2 cup)
Calories347kcal
Net Carbs5.5g
Carbohydrates11.4g
Protein11.3g
Fat30.6g
Saturated Fat9.3g
Fiber6g
Sugar3.2g
Sodium46mg
Magnesium145mg
Potassium345mg
Detailed nutritional breakdown (per about 1/2 cup)
| Total per about 1/2 cup |
| 5.5 g | 11.3 g | 30.6 g | 347 kcal |
| Almonds, nuts (blanched) |
| 1.1 g | 2.6 g | 6.3 g | 71 kcal |
| Almonds, nuts (flaked, sliced) |
| 0.1 g | 0.5 g | 1.1 g | 12 kcal |
| Pecans, nuts |
| 0.2 g | 0.4 g | 3 g | 29 kcal |
| Brazil nuts |
| 0.2 g | 0.8 g | 3.7 g | 37 kcal |
| Pumpkin seeds (pepitas) |
| 0.3 g | 1.6 g | 2.6 g | 30 kcal |
| Sunflower seeds, hulled |
| 0.7 g | 1.2 g | 3 g | 34 kcal |
| Chia seeds |
| 0.1 g | 0.4 g | 0.6 g | 10 kcal |
| Hemp seeds, hearts (hulled, natural) |
| 0.1 g | 0.9 g | 1.3 g | 15 kcal |
| Flaxseed (flax seeds), whole |
| 0 g | 0.5 g | 1.1 g | 13 kcal |
| Coconut chips, unsweetened (dried, flaked coconut) |
| 0.4 g | 0.3 g | 3.2 g | 33 kcal |
| Blueberries (wild), fresh |
| 2 g | 0.3 g | 0.2 g | 13 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 4.5 g | 41 kcal |
| Vanilla powder, dried (from vanilla beans, vanilla pods) |
| 0 g | 0 g | 0 g | 1 kcal |
| Whey protein powder (protein isolate, Jay Robb) |
| 0.1 g | 1.6 g | 0 g | 7 kcal |
| Egg white, fresh |
| 0 g | 0.3 g | 0 g | 1 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
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