A refreshing, high-protein breakfast bowl featuring silken tofu, chia seeds, avocado, and fresh berries—delivering plenty of soluble fiber, minimal carbs, and a creamy, satisfying texture.
Instructions
- In a bowl, mash the silken tofu with a fork until smooth and creamy.
- Stir in the chia seeds, diced avocado, vanilla extract, and erythritol (if using).
- Top with fresh raspberries.
- Let sit for 5 minutes to allow the chia seeds to begin absorbing moisture, or refrigerate overnight for a thicker texture.
- Enjoy immediately for a creamy, high-fiber, high-protein breakfast.
Notes
Keto Meal Description and Nutrition Highlights
This breakfast bowl is a powerhouse of plant-based protein and soluble fiber, perfect for anyone seeking a light, energizing start to the day. Silken tofu provides a creamy, neutral base that’s naturally low in cholesterol and saturated fat, while chia seeds and avocado add healthy fats and a big boost of soluble fiber. A few fresh raspberries bring a pop of color and flavor without pushing up the sugar content. The combination of tofu and chia seeds ensures you get a complete protein profile and a slow, steady release of energy. Avocado and chia both contribute soluble fiber, which supports gut health and helps keep you feeling full. This bowl is quick to prepare, easy to customize, and gentle on your macros—making it ideal for busy mornings or a post-workout meal.Ingredients
|
Ingredient
|
Quantity
|
Unit
|
Calories
|
Carbs (g)
|
Sugars (g)
|
Fat (g)
|
Sat (g)
|
Poly (g)
|
Mono (g)
|
Trans (g)
|
Protein (g)
|
Soluble Fiber (g)
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Silken Tofu
|
150
|
g
|
80
|
1.2
|
0.2
|
4.0
|
0.5
|
1.0
|
1.5
|
0.0
|
8.0
|
0.5
|
|
Chia Seeds
|
20
|
g
|
97
|
1.0
|
0.1
|
6.2
|
0.6
|
2.2
|
0.5
|
0.0
|
3.2
|
2.0
|
|
Avocado (Haas, raw)
|
40
|
g
|
64
|
2.0
|
0.1
|
6.0
|
0.1
|
0.5
|
3.8
|
0.0
|
0.8
|
0.7
|
|
Raspberries (fresh)
|
20
|
g
|
10
|
1.2
|
0.7
|
0.1
|
0.0
|
0.0
|
0.0
|
0.0
|
0.1
|
0.2
|
|
1/2
|
tsp
|
2
|
0.1
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
|
|
Erythritol (optional, for sweetness)
|
1
|
tsp
|
0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
|
Total (per serving)
|
Â
|
Â
|
253
|
5.5
|
1.1
|
16.3
|
1.2
|
3.7
|
5.8
|
0.0
|
12.1
|
3.4
|
Nutrition Facts
Serving size: 1 bowlServings per container: 1
|
Amount per serving
|
Value
|
% Daily Value*
|
|---|---|---|
|
Calories
|
253
|
13%
|
|
Fat
|
16.3g
|
21%
|
|
– Sat
|
1.2g
|
6%
|
|
– Poly
|
3.7g
|
—
|
|
– Mono
|
5.8g
|
—
|
|
– Trans
|
0.0g
|
—
|
|
Cholesterol
|
0mg
|
0%
|
|
Sodium
|
10mg
|
0%
|
|
Total Carb
|
5.5g
|
2%
|
|
– Dietary Fiber
|
3.2g
|
13%
|
|
– Soluble Fiber
|
3.4g
|
—
|
|
– Total Sugars
|
1.1g
|
—
|
|
– Net Carbs
|
2.3g
|
—
|
|
Protein
|
12.1g
|
24%
|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.