Keto Matcha Lemon Breakfast Jars

Keto Matcha Lemon Breakfast Jars

Matcha and lemon is a match made in heaven. These healthy parfaits make the perfect low-carb breakfast or dessert. So what's the hype about matcha?

Green tea is well known for its myriad health benefits. Matcha is a type of green tea that is particularly high in antioxidants called catechins, and mind-calming amino acid called L-theanine. Green tea is beneficial for heart health, metabolic health and has shown to lower insulin levels in menopausal women. Thanks to the high content of catechins, it is beneficial for people suffering from non-alcoholic fatty liver disease.

I made these jars without sweeteners but you can use some powdered Erythritol or stevia drops. You can also add a few tablespoons of grass-fed collagen or MCT oil. While collagen will provide a healthy source of protein that will help you stay full for longer, MCT oil will provide a quick boost of energy.

Preparation time

Hands-on:    10 minutes
Overall:     30-40 minutes

Nutritional values (per serving)

Total Carbs	14.9	grams
Fiber	8.3	grams
Net Carbs	6.5	grams
Protein	7.4	grams
Fat	38	grams
of which Saturated	28.3	grams
Energy	404	kcal
Magnesium	27	mg (7% RDA)
Potassium	346	mg (17% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (7%), fat (86%)

Ingredients (makes 2 servings) Matcha layer:

• 1 cup unsweetened almond milk or cashew milk (240 ml/ 8 fl oz)
• 1 tsp matcha powder
• 4 tbsp whole chia seeds (32 g/ 1.1 oz)
• 1-2 tbsp powdered Erythritol or Swerve or 5-10 drops liquid stevia
• Optional: 1-2 tbsp grass-fed collagen powder and 1-2 tbsp MCT oil

Lemon layer:

• 3/4 cup coconut cream (180 g/ 6.4 oz) - you can make your own
• 2 tbsp unsweetened almond milk or cashew milk (30 ml)
• 1 tsp fresh lemon zest
• 1 tbsp fresh lemon juice (15 ml)
• 1-2 tbsp powdered Erythritol or Swerve or 5-10 drops liquid stevia
• Optionally: more matcha powder for dusting

Note: Low-carb sweetener in this recipe can be omitted or used to taste.

Instructions

1. Prepare the matcha chia layer. In a bowl whisk the almond milk with the matcha powder. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia.
2. Add the chia seeds and let them bloom in the matcha milk for 20-30 minutes (or overnight in the fridge). Stir once or twice to combine.
   
3. Optionally, you can stir in some grass-fed collagen powder and/or MCT oil.
   
   
4. Use a spoon and divide the chia mixture between 2 jars (if serving for breakfast), or up to 4 jars (if serving them as a dessert).
5. Scoop the coconut cream into a bowl (only the thick, creamy part).
   
   
6. Add freshly grated lemon zest, almond milk and lemon juice. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia. Mix to combine.
7. Scoop the creamy lemon-coconut layer on top of the matcha-chia layer. Optionally, dust with more matcha powder.
   Enjoy immediately or store in the fridge for up to 3 days.
   

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