Overnight Chia Protein Pot with Mango and Toasted Coconut

Why This Recipe Works for Athletes

This overnight chia pot is an ideal breakfast before a morning training session or race day. Chia seeds swell overnight to create a thick, pudding-like base packed with slow-release carbohydrates, omega-3 fats, and fibre. The added protein powder boosts muscle repair potential, while the mango delivers fast-release fruit sugars and a hit of vitamin C — particularly useful during heavy training blocks when immune function is under pressure.

Ingredients

• 250ml unsweetened almond milk or oat milk
• 40g chia seeds
• 25g vanilla protein powder
• 1 tsp honey
• ½ tsp vanilla extract
• 100g fresh or frozen mango, diced
• 15g toasted coconut flakes
• Small handful of mixed seeds (optional)

Instructions

1. Combine the almond milk, chia seeds, protein powder, honey, and vanilla extract in a jar or bowl. Whisk or stir vigorously for 2 minutes to break up any clumps of protein powder.
2. Cover and refrigerate overnight, or for a minimum of 4 hours. The chia seeds will absorb the liquid and swell to a thick pudding consistency.
3. In the morning, stir the chia base. If it is too thick, add a small splash of extra milk and stir again until smooth.
4. Dice the fresh mango and scatter it over the top of the chia pot.
5. Top with toasted coconut flakes and mixed seeds. Eat immediately or transfer to a sealed jar to take to work or training.

Nutrition Notes

One serving provides approximately 380 calories, 24g protein, 35g carbohydrates, and 14g fat. The slow-release carbohydrates and protein make this an excellent pre-training breakfast eaten 60-90 minutes before a session. For dairy-free athletes, any plant-based milk and a vegan protein powder work equally well. Add a tablespoon of peanut butter to increase calorie density for long-distance training days.

Prep time: 5 minutes (+4 hours soaking) | Servings: 1