HERO SMOOTHIE BOWL: The Ultimate High Fat Breakfast Recipe

Hero smoothie bowl high fat breakfast recipe

High fat breakfast: all the cool kids are doing it…

It’s something I’ve actually been experimenting with for quite a few weeks now.

Partly just for the sake of self-experimentation. As you do.

But also in an attempt to up my intake of heart and brain healthy omega-3 fatty acids, and bring down my consumption of omega-6.

The results?

It’s still early days.

But since swapping out my usual banana and oat packed concoction for the big bowl of chocolatey mush pictured above, I’ve noticed quite a few positives:

  • My energy levels seem to be a little more consistent between breakfast and lunch, and I’m staying satiated.
  • My digestion has been WAY better – apparently my body prefers breaking down chia seeds and flax to bananas and oats.
  • Inflammation is down. Definitely getting less aches and pains. This might be due to other lifestyle changes I’ve been tinkering with too (fasting, morning walks etc), but I suspect it’s partly down to the better omega-3:6 ratio I’ve been taking in.
  • Breakfast is a treat, as opposed to a slight inconvenience. After refining the recipe over time, it now tastes pretty dang good, even if I say so myself.

But let’s get this clear:

I’m not suggesting that a high fat breakfast is for everyone – some people definitely respond better to the higher carb approach.

I’m not gonna claim that you’ll enjoy the same benefits that I have so far.


It may be worth giving it a shot. (Did I mention it tastes great too?)

Before we get onto the recipe…

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High Fat HERO Smoothie Bowl

Serves 1 

Approx 900 kcal, 18 g carbs, 40 g protein, 65 g fat

Smoothie Bowl Ingredients

So here’s what you’ll need:

  • 1/3 cup chia seeds
  • 2.5 tbsp flax seeds
  • 1 tbsp cocoa powder
  • 1 scoop Sunwarrior Vanilla Protein Powder (optional)
  • 2-3 brazil nuts
  • Your choice of superfood/greens powder (optional)
  • 2 cups unsweetened hemp/almond milk
  • 1 tbsp nut butter (almond, cashew etc)
  • 3/4 to 1 cup coconut yoghurt
  • 1 small handful fresh blueberries
  • 1 square dark chocolate (optional)


  1. Everything north of the hemp/almond milk on the list above, you’re going to add to a normal breakfast bowl (like you’d use for porridge) and mix together.
  2. Then you want to pour in the milk and stir it thoroughly.
  3. Let the mixture sit in the fridge – ideally overnight, or if you’re short of time, for around half an hour in the morning. This is so the chia and flaxseeds can soak up the liquid, which makes them mushy and easier to digest.
  4. Top with the nut butter, yoghurt, blueberries, and a square of good quality dark chocolate (the bitter, 90% stuff)

The texture takes a little bit of getting used to. I’d say it’s somewhere between a thick smoothie, and what I imagine a batch of frogspawn would feel like.

As you’ll probably find, it’s a fairly hefty meal.

At around 900 kcal, obviously you might want to adjust the portions slightly based on your goals.

And as with any meal, enjoy it slowly and mindfully for optimum enjoyment and digestion (even if it is tempting to wolf it down).

If you give it a try, let me know how it goes in the comments section below!

Healthy Eating, Made Simple

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Luke Jones
Luke Jones is a mover, blogger and wellness enthusiast. He spends his time exploring and sharing ideas in mindful movement, healthy living and adventure.

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