Jump-start your morning with this quick and easy overnight low carb Superfood Breakfast Bowl made with chia seeds, hemp seeds, unsweetened coconut, and berries! It’s vegan and gluten-free, and packed with protein, healthy fats, and fiber!
Eating Healthier & Setting Goals In The New Year
When it comes to the new year, healthy eating is on everyone’s top 5 goals. Especially after the holidays (it’s one of mine again this year!).
Eating healthy is a tough goal, changing eating habits takes time, and everyone moves at different paces. So instead, start small. Figure out what aspects of your life are causing your unhealthy eating.
Do you skip meals? Find yourself binge eating at the end of the day? Are your meals not satisfying, leading you into your pantry (which usually ends with me making a plate of nachos or some chocolate)? Night-time cravings?
Or are there certain aspects of your diet you want to change (less sugar, more greens, more veggies, well-balanced meals)? Do you wind up eating processed foods and quick microwavable dinners because you don’t have the time or energy to cook? Maybe it’s coming up with one healthy meal your entire family will eat.
…the list can go on and on, and meeting your goals can sometimes be overwhelming before you even start. Trust me…I know. I’ve dealt with most of the things listed above at one point or another.
My advice to you is to set 2-3 small realistic goals that you can achieve and go up from there.
Healthy eating should start with the first meal of the day.
During the weekdays, I’m a morning person. I wake up before the kids, get my workout in, shower and get ready before dropping the kids off to school, and have a hearty breakfast. If this doesn’t happen, it definitely throws off my day. I’m a little more sluggish, lazy, not as focused or energetic.
Of course, this is my personal preference and what I’ve found works best for me.
I’m not going to sit here and tell you I’ve never skipped breakfast before. Life happens, the workday starts, and by the time you know it, you’re starving, realize it’s almost lunchtime, and that you skipped breakfast. I’ve been there…several times in fact.
But I can tell you that when I end up skipping breakfast, my body is craving energy and fuel, and I’m not as healthy with my food choices for the rest of the day.
Making Breakfast Easy
Unlike lunch or dinner, breakfast doesn’t need to be completely different every day of the week. My kids alternate between oatmeal and cereal during the weekdays and enjoy something like pancakes on the weekends.
So really, what you need to do is come up with 4-5 healthy, easy, filling breakfasts and then alternate throughout the weeks depending on what fits your morning routine.
If you’re someone that skips breakfast, needs new grab-and-go breakfast ideas for crazy mornings, or are looking for something super filling and hearty to last you all the way to lunch, this Easy Vegan Superfood Breakfast Bowl recipe is your answer!
Easy Low Carb Superfood Breakfast Bowl Recipe
Jump-start your new year with this healthy and easy Breakfast Bowl!
I’m addicted to this recipe. I’ve been making it for the past year, as some of you have seen on my Instagram Stories. I even took the mix with me to Europe over the summer…fueled me throughout the day for our many walks and hikes.
I originally came up with it as a way to incorporate some protein powder into an overnight breakfast that I could actually eat instead of drink. I also wanted a vegan low carb recipe for a change, since my typical go-to breakfasts were overnight oats and avocado spinach toasts.
To keep it hearty and add substance, I added some of my favorite superfoods.
What makes this Overnight Breakfast Hearty?
This superfood breakfast bowl is:
- Low carb
- High protein
- High (healthy) fat
- Low (or no) sugar
It can also be the perfect vegan keto recipe that will keep you satiated and fueled the entire morning and into the early afternoon.
What’s In This Superfood Breakfast Bowl?
- Non-Dairy milk
- Hemp seeds
- Chia seeds
- Unsweetened coconut
- Protein powder
- Berries (blueberries & strawberries) – optional
- Nuts (pecans & walnuts) – optional
Only 5 main ingredients!
As far as protein powders go, I finally found a brand I like (Nuzest) and incorporate it into my diet a few times a week. It’s pea protein based, no chalky after taste, shakes and mixes in easily, contains only 4 ingredients, and I love the type of natural sweetener they use (which is my main issue with most protein powders).
This is NOT a sponsored post, I just love their protein powder, especially for this recipe. They have vanilla, rich chocolate, and strawberry…all of which taste great and are easy to incorporate! I use the rich chocolate protein powder in this recipe, so no additional outside sweetener necessary.
How To Make This Superfood Breakfast Bowl In Just 2 Easy Steps!
- Mix all the ingredients the night before in a grab-and-go jar.
- Next morning, add berries and chopped nuts.
That’s literally it! You can even add frozen berries and nuts the night before. Although I like to add the chopped nuts the next morning for that added crunch.
For a healthy and hearty way to start your day or for a new vegan keto recipe to try… check out this easy overnight superfood breakfast bowl. It’s an awesome way to fuel your day!
Looking for more vegan & gluten-free breakfast recipes to add to your morning rotation? Try these out!
- Sweet Potato Avocado Toast w/Hemp Seeds & Pistachios
- Overnight Chocolate Strawberry Almond Oats
- Blueberry Banana Breakfast Cookies
- 6 Delicious Yogurt Topping Combinations
- Easy Curried Tofu Scramble
If you like this recipe or post, be sure to leave a comment and use the rating field! You can also tag me on Instagram with any re-makes, @vegetariangastronomy so I don’t miss it, as I love sharing them on Re-Make Fridays! Or you can help me spread the word about my recipes on Pinterest and Facebook!
Easy Low Carb Superfood Breakfast Bowl (Vegan)
- 1 cup non-dairy milk , I use SILK unsweetened almond milk
- 1/4 cup protein powder , see notes below
- 2 tbsp chia seeds
- .5 tbsp hemp seeds
- 2 tbsp unsweetened coconut flakes
- Add the non-dairy milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut into a jar or container.
- Mix/shake well so that the protein powder is fully incorporated with the rest of the ingredients.
- Place in the fridge overnight.
- Next morning, add in fresh or frozen mixed berries and chopped nuts! Enjoy cold!
- Protein Powder - depending on which protein powder you use you may get slightly different consistency.
- If you prefer a thicker consistency of the breakfast bowl, start off with 3/4 cup non-dairy milk. You can always add more the following morning.
- I use Nuzest rich chocolate protein powder, which is already naturally sweetened (hence no added sweetener in the recipe).
- If you prefer to use plain pea protein, you will need to add a natural sweetener such as mashed bananas, maple syrup, or monk fruit (low-carb, keto friendly)
This is very similar to a smoothie bowl which I think are such a pretty bowls.
I love all your add ins! I want to give this a try. Im actually hungry 🙂
Lovely recipe Anjali x
Compliments to the New Year Anjali.
All the best for 2019.
This is a pretty bowl of goodness, it looks amazing. Absolutely love it!
One of my resolutions this year is to also eat more healthy and make more healthy wholesome food.
Thank you for your advice in the beginning of this post, I know life gets hectic but we should always try fit in a good nutritious breakfast. I dont ever skip breakfast but sometimes I do get bored of eating the same thing.
Thank you for this wonderful recipe!
I want to eat healthier.. I find so many recipes call for some variation of coconut and unfortunately I do NOT like coconut.. is there ANYTHING I can substitute?? I have tried so hard to eat and like it but blech.. I just don’t.. I hope to goodness someone can come up with an alternative.
You can leave it out of this recipe and just up the amount of other ingredients and it should still taste great!
I love the recipe. Is there a substitute for the protein powder? Not a big fan of the powders! Thank you!
Thank you!…this is my go-to breakfast every week! So for the protein powder…I totally get it. I’m not an affiliate but my favorite is nuzest protein powder! Simple, no chalky taste, etc…if you haven’t tried it and are looking for a protein powder, do it. Instead of protein powder, you could add some almond flour and hemp seeds. The exact ratios you’d have to play around with a bit depending on consisency, but you really can’t go wrong with those two additions instead of protein powder. Also, some type of sweetener since my protein powder has a natural sweetener in it…either mashed bananas, maple syrup, or monk fruit (for keto), etc. Let me know if you try it!
I’m not vegan or keto but wanted a healthy, low sugar, dairy and grain free breakfast idea. I already use Nuzest protein powders so was pleasantly surprised to see it among the ingredients. Instead of overnighting, I just blitzed the first part while I assembled the toppings. It thickened on blending and again on standing. I’m also out of hemp hearts so subbed in flaxseed. Also added sunflower and sesame seeds to the nut and berry toppings. I found this to be light, porridge-gy and tasted pretty good with the berries to keep it fresh. Great job creating a recipe to please even non vegan breakfasters. Thanks!
Yes!! I love nuzest protein powder! It’s my favorite and i use it daily. I haven’t found another one that tastes as good and easily blends in with a shaker. Thanks for the review on this! If you want it to be thicker, leave it overnight so the chia seeds will thicken into a pudding like texture! Great idea with the seeds!
I’m interested to try this. For those on WW Freestyle, this recipe (using 1 Tbsp of chopped pecans and 1 Tbsp of chopped walnuts) is 13 points. For reference, my WW daily allotment is 23 points.
My usual breakfast—2 tsp olive oil, in which I cook some chopped greens, 1 bunch of scallions, 1 large jalapeño, 10-12 cherry tomatoes, several stalks of asparagus, and some chopped oyster mushrooms, and then top with two eggs that I cook—is 4 points.
That’s a BIG difference. And my regular breakfast includes a lot of vegetables (without being so calorie-dense). Not sure I go for this breakfast. But I’m going to try it.
Oops. I left out the unsweetened coconut flakes. Those take it to 16 points. That leaves 7 points for the rest of the day.
This recipe is not for those on WW Freestyle.
This recipe is keto – so low carb, high fat, high protein. I’m not sure what WW freestyle is.
This recipe is vegan keto – so low carb, high healthy fats, high protein. Not sure what WW freestyle is but you should check the nutrition info or calculate it yourself to see if it fits your needs.
WW’s points counting system is made for a medium carb diet, not high fat low carb.
As there is a lot of high fat ingredients here (which is what we look for, for energy), it is normal that WW makes it count a lot. It’s one of the limits of their counting system.
This smoothie bowl looks amazing. Just pinned it. I’ll take a look at that brand. Thanks, Anjali.
Great – let me know if you try it! You can use any chocolate or vanilla protein powder, but that’s currently my favorite brand. If you want more info on it, let me know!
This breakfast is one of the best hands down, not only does it taste fantastic it is full of great nutrition. This is the perfect start to a perfect day. Thanks for this.
That’s so awesome to hear! It usually fills me up until mid-afternoon!
I made a few tweaks to cut down the calories, and it still tastes great.
First, I only use half a cup of almond milk with about 1 scoop of protein powder (usually a little less). I prefer a pudding consistency, and 1/4 cup of milk would be the best, I think, but I’m not sure how well that amount would mix with the protein powder. I’ve used chocolate and vanilla protein powder, and they both taste great! Note: I use a protein-powder-bottle-shaker-thing to mix the milk and powder first, as mixing with just a spoon left a lot of clumps.
It might just be the protein powder I use, but using 3/4 cup or 1 cup of milk felt like eating a sweet soup. It tasted good, but just felt really weird.
I use 2 tbsp of chia seeds for the pudding consistency, and 1 tbsp of hemp seeds. Half cup of frozen fruit. I omit the coconut flakes, and don’t even notice. I also omit walnuts–I do miss the crunch, but they really up the calories, and I find there is already enough fat in the recipe without them.
This really is a tasy breakfast that is super light yet fills me up. With my tweaks, it comes out to about 330 calories vs 500.
Glad you enjoyed the recipe! Depending on the type of protein powder you use, it’ll change up the consistency slightly, but still should taste great. And yes…this is an easily customizable recipe!
Hi! I’d really like to try this, but I’m confused. I’m new to keto, but everything I’ve been told is that I can’t consume more than 30 carbs in a day….and this bowl has 20? For 1 meal? Is there something I’m misunderstanding?
So from my limited knowledge of keto diet, when they talk about carbs (30g carbs), those carbs are NET carbs. Meaning Total carbs – Fiber. So for example, this recipe is 20g total carbs, but 12g is from fiber. So the NET CARBS = 20g-12g = 8g net carbs. I am not a nutritionist or expert, but this is my understanding of Keto.
Hey , I am about to try this recipe, as it looks great .
Just a quick question.. Is it kcal or cal because both of your figures seem to be the same ?
Forgive me if I’m making a mistake but in the UK you would normally see for example 1259 kcal equal to say 305 cal …
thank you in advance
Hi! Sorry for the delay! So for this recipe, if you look at the nutrition information, it’s 500 calories. Hope that makes sense…but if I didn’t answer your question, let me know! Did you get a chance to try this out?
Hi I just wanted to warn you in case you hadn’t seen, Nuzest has a prop 65 warning on it, which means it may contain lead or other toxins.
Hi there! So when I did my research on it, there seem to be many plant-based protein powders that have this warning on the labels because of the pea protein they extract and the variations in soil. However, I’ve looked into the studies many of these plant-based protein powder brands have done for their own products and in my opinion (my opinion only), the levels are fine and safe. I’ve read some studies and understand for myself and am fine having this brand, as well as other big brands that also have that warning on it. But I am not an expert, this is my opinion based on what I’ve read on the matter. If you have further questions or concerns and would like more info, please email firstname.lastname@example.org. They can and will send you their test studies so you can inform yourself and make the best decision based off that. Thank you!