Smoothie Bowl — Recipe 43 of 60
Chia Seed & Oat Smoothie Bowl
A thick, spoonable smoothie bowl that uses chia seeds both inside the base and as a topping — creating a double layer of omega-3 and fiber in one beautiful bowl. The oat and cashew base gives it a naturally creamy consistency that holds toppings perfectly without becoming watery. A breakfast that looks impressive and takes less than 10 minutes to assemble.
Nutrients (per serving)
- Calories
- ~420kcal
- Protein
- ~14g
- Carbs
- ~54g
- Fat
- ~18g
Ingredients
What you need
- 013 tbsp black chia seeds, divided (2 tbsp for base, 1 tbsp for topping)
- 0260g rolled oats
- 032 tbsp pumpkin seeds, toasted
- 042 tbsp sunflower seeds, toasted
- 0520g split cashews, soaked in water for 30 minutes
- 061 large frozen banana
- 07200ml plant-based milk
- 081 tsp honey or maple syrup
- 091 tsp vanilla extract
- 101 pinch of cinnamon
- 11Fresh fruit for topping (mango, papaya or berries)
- 12Granola for topping (optional)
Instructions
How to make it
- 01
Soak cashews in water for at least 30 minutes, then drain and rinse thoroughly.
- 02
The night before or at least 2 hours before serving, mix 2 tbsp chia seeds with 100ml of plant-based milk, stir well and refrigerate until set into a gel.
- 03
Toast pumpkin seeds and sunflower seeds in a dry pan for 3–4 minutes until golden. Set aside to cool.
- 04
Add soaked cashews, rolled oats, frozen banana, remaining 100ml plant-based milk, honey, vanilla extract and cinnamon into a blender.
- 05
Blend on high for 60–90 seconds until completely smooth and very thick. The consistency should be much thicker than a drinkable smoothie — add less milk for a thicker result.
- 06
Add the set chia gel to the blender and pulse 3–4 times to roughly incorporate — you want some chia texture remaining, not completely blended smooth.
- 07
Pour into a wide, shallow bowl.
- 08
Arrange toppings in sections across the surface — fresh fruit on one side, toasted pumpkin seeds and sunflower seeds in the center, remaining chia seeds scattered across, and granola on the other side if using.
- 09
Drizzle with a little extra honey and serve immediately before the base softens.
The science
Why it's good for you
Using chia seeds in two ways in this recipe — set into a gel in the base and scattered fresh on top — maximizes their nutritional contribution across different textures. The pre-set chia gel incorporated into the smoothie base adds body and thickness while delivering omega-3 fatty acids and soluble fiber that slow the digestion of the entire bowl. Fresh chia seeds on top provide a pleasant textural contrast and an additional hit of calcium and phosphorus for bone health. Soaked cashews blended into the base create a naturally creamy consistency rich in heart-healthy monounsaturated fats and magnesium. Frozen banana adds natural potassium and sweetness while contributing to the thick, ice-cream-like texture that makes smoothie bowls so satisfying. Toasted seeds on top provide vitamin E, zinc and selenium as a final nutritional layer. A breakfast that genuinely covers every base.