Chia Breakfast Rolls
These chia breakfast rolls are moist, light and genuinely filling. Chia seeds and flaxseed give them a lovely seedy bite, while low-fat quark keeps the dough soft and airy. You need just six ingredients and under 35 minutes from bowl to first bite.
Ingredients
- 30 g chia seeds
- 30 g flaxseed
- 150 g low-fat quark, or thick Greek yogurt / fromage blanc
- 1 egg
- 1 pinch salt
- 1 tbsp sunflower seeds, for topping
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 130 kcal | 520 kcal |
| Carbohydrates | 4 g | 16 g |
| Protein | 9 g | 36 g |
| Fat | 8 g | 32 g |
| Fibre | 5 g | 20 g |
| of which sugar | 1 g | 4 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 180C (fan 160C).
- In a small bowl, mix the chia seeds, flaxseed, quark, egg and pinch of salt thoroughly, then let the dough rest briefly to swell.
- Line a baking tray with baking paper. Using a spoon, shape the mixture into four even mounds on the tray.
- Scatter the sunflower seeds evenly over the rolls as a topping.
- Bake the rolls in the preheated oven at 180C (fan 160C) for 20 to 30 minutes. For a deeper golden colour, switch to the fan setting for the last few minutes.
- Take the rolls out of the oven and top as you like, for example with herby quark and fresh herbs like chives or parsley, with vegetables such as lettuce, cucumber, radishes or sprouts, or classic cheese and cold cuts. Tip: a little grated Parmesan on top, or chopped sun-dried tomatoes stirred straight into the dough, makes a lovely savoury variation.
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Nutrition facts per serving (estimate)
| Calories | 130 kcal |
|---|---|
| Carbohydrates | 4 g |
| Protein | 9 g |
| Fat | 8 g |
| Fibre | 5 g |
| of which sugar | 1 g |
Frequently asked questions
Are these chia breakfast rolls gluten-free?
Yes. The dough uses no flour at all, just chia seeds, flaxseed, quark and egg, so the rolls are naturally gluten-free.
How long do the rolls keep?
They taste best fresh from the oven. Covered in the fridge, they'll keep for 1 to 2 days.
Can I swap the sunflower seeds for other seeds?
Yes. Pumpkin seeds, sesame or poppy seeds also work beautifully as a topping.
Do these rolls suit a low-carb way of eating?
Yes. With no flour or sugar, the rolls are low in carbohydrates and fit well into a low-carb approach.
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