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Low-Carb Blueberry Chia Crisp

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★★★★★★★★★★
4.4 stars, average of 120 ratings
By Jo Harding, updated March 28 20219
This post may contain affiliate links, see our disclaimer.
Jump to Recipe Rate Recipe

Low-Carb Blueberry Chia CrispPin itFollow us 148.4k

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.

0 days, 0 hours, 40 minutes

Hands-on 10 minutes Overall 40-50 minutes

Serving size about 1/2 cup

Allergy information for Low-Carb Blueberry Chia Crisp

✔  Gluten free
✔  Dairy free
✔  Nightshade free
✔  Avocado free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian

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)

  • 1 cup blanched almonds (145 g/ 5.1 oz)
  • 1/4 cup flaked almonds (23 g/ 0.8 oz)
  • 1/2 cup pecans (50 g/ 1.8 oz)
  • 1/2 cup brazil nuts (67 g/ 2.3 oz)
  • 1/2 cup pumpkin seeds (65 g/ 2.2 oz)
  • 1/2 cup sunflower seeds (70 g/ 2.5 oz)
  • 3 tbsp chia seeds (24 g/ 0.9 oz)
  • 3 tbsp shelled hemp seeds (30 g/ 1.1 oz)
  • 3 tbsp flax seeds (30 g/ 1.1 oz)
  • 1 cup unsweetened flaked coconut (60 g/ 2.1 oz)
  • 250 g blueberries, preferably wild (8.8 oz)
  • 1/4 cup melted virgin coconut oil (60 ml)
  • 1 tsp vanilla bean powder or 2-3 tsp unsweetened vanilla extract
  • 1/4 cup whey protein powder or egg white protein powder (25 g/ 0.9 oz)
  • 1 large egg white
  • 1/4 cup granulated Erythritol or Swerve (50 g/ 1.8 oz) - see note
  • 1/8 tsp sea salt

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.) Low-Carb 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. Low-Carb Blueberry Chia Crisp
  3. Add egg white, coconut oil and blitzed blueberries. Mix. Low-Carb 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. Low-Carb 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.) Low-Carb 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. Low-Carb Blueberry Chia Crisp

Blueberry Chia Crisp
Step by Step

★★★★★★★★★★
4.4 stars, average of 120 ratings
Blueberry Chia Crisp
Tasty breakfast option made with a variety of nuts, seeds and berries. The perfect addition to your ketogenic meal plan!
Hands on10m
Overall50m
Servings12
Calories347 kcal
Pin it

Ingredients

  • 1 cup blanched almonds (145 g/ 5.1 oz)
  • 1/4 cup flaked almonds (23 g/ 0.8 oz)
  • 1/2 cup pecans (50 g/ 1.8 oz)
  • 1/2 cup brazil nuts (67 g/ 2.3 oz)
  • 1/2 cup pumpkin seeds (65 g/ 2.2 oz)
  • 1/2 cup sunflower seeds (70 g/ 2.5 oz)
  • 3 tbsp chia seeds (24 g/ 0.9 oz)
  • 3 tbsp shelled hemp seeds (30 g/ 1.1 oz)
  • 3 tbsp flax seeds (30 g/ 1.1 oz)
  • 1 cup unsweetened flaked coconut (60 g/ 2.1 oz)
  • 250 g blueberries, preferably wild (8.8 oz)
  • 1/4 cup melted virgin coconut oil (60 ml)
  • 1 tsp vanilla bean powder or 2-3 tsp unsweetened vanilla extract
  • 1/4 cup whey protein powder or egg white protein powder (25 g/ 0.9 oz)
  • 1 large egg white
  • 1/4 cup granulated Erythritol or Swerve (50 g/ 1.8 oz) - see note
  • 1/8 tsp sea salt

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.)
  2. Blitz about a 3/4 of the blueberries in a high speed blender until like a coulis. Keep the remaining blueberries for topping.
  3. Add egg white, coconut oil and blitzed blueberries. Mix.
  4. Evenly spread the mix onto a 30 x 20 cm (12 x 8 inch) baking tray. Top with the remaining blueberries.
  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.)
  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.

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)

Net carbsProteinFatCalories
Total per about 1/2 cup
5.5 g11.3 g30.6 g347 kcal
Almonds, nuts (blanched)
1.1 g2.6 g6.3 g71 kcal
Almonds, nuts (flaked, sliced)
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, hulled
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 chips, unsweetened (dried, flaked coconut)
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 powder, dried (from vanilla beans, vanilla pods)
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

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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.

More posts by Jo Harding
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Comments (9)

Pamela Akihiro 6 years ago # Reply
6/14/2018 3:26:06 PM

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.

Martina @ KetoDiet 6 years ago # Reply
6/17/2018 1:46:34 PM

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!

Pamela Akihiro 6 years ago # Reply
6/14/2018 3:19:46 PM

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

Holly (http://ketodiet/) 6 years ago # Reply
6/12/2018 8:32:01 AM

Can I use frozen blueberries for this recipe?

Martina @ KetoDiet 6 years ago # Reply
6/12/2018 9:52:21 PM

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.

sherry 6 years ago # Reply
6/5/2018 6:13:45 PM

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

Martina @ KetoDiet 6 years ago # Reply
6/5/2018 10:56:58 PM

Thank you Sherry!

Isadora Guidoni (https://www.homeyou.com/authors/isadora-guidoni) 6 years ago # Reply
5/28/2018 5:55:12 PM

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

Martina @ KetoDiet 6 years ago # Reply
6/5/2018 10:56:36 PM

Thank you Isadora!

Martina Slajerova

Looking for healthy low-carb and keto recipes? We've got you covered!

I'm Martina, a x10 cookbook author, top rated keto diet app creator, recipe developer, food photographer, writer, and a firm believer in low-carb living.

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