Breakfast · Sweets
Serena's Tiramisu
Chia Pudding.
A wholesome twist on the Italian classic, creamy yoghurt, chia, a shot of decaf espresso and a generous dusting of raw cacao. This recipe serves two. Double it and you have breakfast sorted for four days.
- Energy
- 1,060 kJ (255 kcal)
- Protein
- 13 g
- Fat
- 13 g
- Carbohydrate
- 20 g
- Fibre
- 7 g
- Net carbs
- 13 g
How to make it.
- 01
In a bowl or a jar, combine the yoghurt, chia seeds, espresso and maple syrup. Stir well so the chia is evenly distributed with no clumps.
- 02
Divide between two small jars or glasses, cover and refrigerate for at least 4 hours or overnight. The chia will thicken the mixture into a pudding.
- 03
Dust with raw cacao just before eating.
Why this meal works.
This is dessert that behaves like a proper breakfast. Greek yoghurt brings 13 grams of protein per serve, and the chia adds seven grams of fibre, so it fills you up and keeps your blood sugar steady in a way that a muffin or a bowl of cereal never will.
I have kept the maple to one tablespoon across two serves. The espresso and cacao carry so much flavour that you do not need more, and the small amount of natural sugar is buffered by the protein, fat and fibre around it. Your body reads this as a slow, steady meal rather than a sugar hit, which is the difference between staying in rest and digest and tipping into stress.
Chia seeds swell in liquid, which is why the pudding is so satisfying for its size. The soluble fibre also feeds your gut bacteria and helps keep digestion regular, which many of the women I work with tell me is the first thing that changes when they eat this way.
Decaf is deliberate. You get the flavour of tiramisu without the caffeine, so it works just as well as an evening sweet as it does at breakfast, and it will not interfere with your sleep or your cortisol.
Micronutrients on the plate.
- Calcium and vitamin B12 from the Greek yoghurt for bones, nerves and energy.
- Omega 3 fats as ALA from the chia seeds, which help calm inflammation.
- Magnesium and iron from the chia and cacao.
- Live cultures from the yoghurt to support a healthy gut.
- Flavanols from raw cacao, which support blood flow and mood.
Make it yours.
- Making it for the week? Double or triple everything and portion into jars. It keeps for four days in the fridge.
- Want it sweeter? Add an extra teaspoon of maple per serve, or top with a few fresh raspberries instead.
- Dairy free? Use a thick coconut or almond yoghurt. The protein will be lower, so add a tablespoon of hemp seeds to each jar.
- More protein? Stir a scoop of collagen or unflavoured protein through the yoghurt before adding the chia.
- Kids love this with a few shavings of dark chocolate on top in place of the espresso.
Tiramisu you can eat at seven in the morning with a clear conscience. Buon appetito.
Enjoy!
With love, Serena ×