Healthy Blueberry Chia Crisp

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Healthy Blueberry Chia CrispPin recipeFollow us 114.1k

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.

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Hands-on Overall

Nutritional values (per serving, 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)

Note: 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 low sugar maple syrup - avoid if sensitive to IMOs.

Instructions

  1. 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.) Healthy Blueberry Chia Crisp
  2. Blitz about a 3/4 of the blueberries in a high speed blender until like a coulis. Keep the remaining blueberries for topping. Healthy Blueberry Chia Crisp
  3. Add egg white, coconut oil and blitzed blueberries. Mix. Healthy Blueberry Chia Crisp
  4. Evenly spread the mix onto a 30 x 20 cm (12 x 8 inch) baking tray. Top with the remaining blueberries. Healthy Blueberry Chia Crisp
  5. 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.) Healthy Blueberry Chia Crisp
  6. Remove from the oven and allow to cool. Break up with a fork and let it cool down.
  7. 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. Healthy Blueberry Chia Crisp

Ingredient nutritional breakdown (per serving, about 1/2 cup)

Net carbsProteinFatCalories
Almonds, nuts (blanched)
1.1 g2.6 g6.3 g71 kcal
Almonds, nuts (flaked)
0.1 g0.5 g1.1 g12 kcal
Pecans, nuts
0.2 g0.4 g3 g29 kcal
Brazil nuts
0.2 g0.8 g3.7 g37 kcal
Pumpkin seeds (pepitas)
0.3 g1.6 g2.6 g30 kcal
Sunflower seeds
0.7 g1.2 g3 g34 kcal
Chia seeds
0.1 g0.4 g0.6 g10 kcal
Hemp seeds, hearts (hulled, natural)
0.1 g0.9 g1.3 g15 kcal
Flaxseed (flax seeds), whole
0 g0.5 g1.1 g13 kcal
Coconut, dried, flaked (desiccated, organic, unsweetened)
0.4 g0.3 g3.2 g33 kcal
Blueberries (wild), fresh
2 g0.3 g0.2 g13 kcal
Coconut oil, extra virgin
0 g0 g4.5 g41 kcal
Vanilla extract, powder (vanilla bean)
0 g0 g0 g1 kcal
Whey protein powder (protein isolate, Jay Robb)
0.1 g1.6 g0 g7 kcal
Egg white, fresh
0 g0.3 g0 g1 kcal
Erythritol (natural low-carb sweetener)
0.2 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Total per serving, about 1/2 cup
5.5 g11.3 g30.6 g347 kcal
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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (9)

I am so sorry, I finally saw the blueberries on the ingredient list.  I don't know why I didn't see them before--I looked twice.  getting old.  I guess because it wasn't in bold and others had bold??  anyway. can't wait to try it.

Reply

Thank you for your feedback! Maybe it's a chance for us to make this clear - I suppose the bold links may be too overpowering. Thanks again - I hope you like it!

Reply

Hi Martina, I am making the blueberry chia crisp and cannot find how much blueberries.  Not in the ingredients.  am I to assume it is 1 cup and I blitz 3/4 cup?
Thank you

Reply

Can I use frozen blueberries for this recipe?

Reply

Absolutely! The only potential issue might be excess juices. If the crisp is too moist, you may need to dehydrate it (bake on low) for a few more minutes.

Reply

Love it! It is in the oven now! I tasted the wet mix AND so good!

Reply

Thank you Sherry!

Reply

These look so healthy and so delicious! I already love them!

Reply

Thank you Isadora!

Reply