Protein Cinnamon Millet Breakfast Bowl
If you’re looking for a cozy, satisfying breakfast that’s as nourishing as it is delicious, this Protein Cinnamon Millet Breakfast Bowl has you covered. I’ve been loving this recipe lately—it’s packed with plant-based protein, warming spices, and healthy fats to keep you energized all morning.
Millet is a versatile, gluten-free grain that doesn’t get the attention it deserves. Pressure-cooking it not only makes it quicker to prepare but also reduces its lectin content, making it easier to digest. With the perfect balance of creaminess, sweetness, and crunch, this bowl feels indulgent but supports your health in every bite.
Why it’s Cancer Conscious
This Protein Cinnamon Millet Breakfast Bowl isn’t just warm and comforting—every ingredient is intentionally chosen to support your health:
Millet: Millet is a gluten-free ancient grain and a smart swap for traditional oats, which can be higher in lectins and may spike blood sugar. By pressure-cooking millet, you reduce its lectin content and enhance its digestibility, making it easier on the gut. Maintaining a healthy gut is key for a strong immune system.
Cinnamon: Known for its powerful antioxidant and anti-inflammatory properties, cinnamon helps regulate blood sugar and supports metabolic health.
Flaxseed: Packed with lignans and omega-3s, flaxseeds have potent cancer-fighting properties, particularly for hormone-related cancers like breast cancer.
Plant-Based Protein: High-quality, clean protein is essential for building immune cells and supporting energy levels, helping you stay resilient throughout the day.
Healthy Fats: Almond butter and optional toppings like nuts and hemp seeds provide nourishing fats that help stabilize blood sugar and keep you full longer.
The Glycemic Load
Glycemic Load Calculation for the Entire Recipe:
• Millet (1 cup, cooked): 71 GI × 24g carbs ÷ 100 = 17.04
• Almond Milk (1 cup): 30 GI × 2g carbs ÷ 100 = 0.6
• Flaxseed (1 tbsp): 0 GI × 1g carbs ÷ 100 = 0.00
• Almond Butter (1 tbsp): 30 GI × 3g carbs ÷ 100 = 0.9
• Maple Syrup (optional, 1 tbsp): 54 GI × 13g carbs ÷ 100 = 7.02
Total GL for the Entire Recipe (without optional sweetener):
17.04 + 0.6 + 0.00 + 0.9 = 18.54
Glycemic Load per Serving (Serves 4): 18.54 ÷ 4 = 4.64 GL per serving
If maple syrup is added: (18.54 + 7.02) ÷ 4 = 6.39 GL per serving
What Does This Mean?
A glycemic load under 10 is considered low, making this recipe a great option for keeping blood sugar levels steady and supporting metabolic health.
What’s Essential & What Can Be Swapped
Essential Ingredients:
Millet: This is the star ingredient, offering a low-glycemic alternative to oats. It’s pressure-cooked to reduce lectins, making it gentler on digestion and better for nutrient absorption. Millet’s nutty flavour pairs well with warm spices like cinnamon.
Cinnamon: Essential for flavour and for its role in helping regulate blood sugar levels.
Unsweetened Almond Milk: Keeps the recipe dairy-free and low-glycemic.
Plant-Based Protein Powder: Adds a protein boost to balance the meal’s glycemic impact, essential for stabilizing blood sugar and feeling full longer. Choose a clean, unsweetened option without fillers.
Ground Flaxseed or Chia Seeds: These seeds provide fibre, healthy fats, and a thickening quality to create a creamy texture.
Swappable Ingredients:
Almond Milk: Swap for coconut milk, oat milk (if tolerated), or any plant-based milk of choice, but choose unsweetened to keep the glycemic load low.
Protein Powder: Not essential but highly recommended. You can omit it or replace it with hemp seeds for a more whole-food approach to protein.
Almond Butter: Swap with any nut or seed butter like sunflower seed butter or tahini.
Maple Syrup/Monk Fruit Sweetener: Completely optional. Monk fruit keeps it sugar-free, while maple syrup adds natural sweetness but increases the glycemic load. Honey or coconut sugar can work too, but stick to minimal amounts.
Cooking With Intention
ⓘ Why is this important?
As you prepare this Protein Cinnamon Millet Breakfast Bowl, take a moment to connect with the nourishing properties of each ingredient. Millet, one of the world’s oldest grains, symbolizes resilience and strength—qualities mirrored in its low glycemic impact and rich nutrient profile. Cinnamon and flaxseeds offer warmth and grounding, while plant-based protein supports your body’s ability to repair and thrive.
Protein Cinnamon Millet Breakfast Bowl
Equipment
Ingredients
- 1 cup dry millet rinsed
- 2 cups water for pressure cooking
- 1 tsp ground cinnamon
- 1/4 tsp sea salt
- 1 cup unsweetened almond milk or plant-based milk of choice
- 1 scoop plant-based protein powder <- "Mezena20" saves you 20%
- 1 tbsp ground flaxseed or chia seeds
- 1 tbsp almond butter or preferred nut butter
- 1 tbsp maple syrup or monk fruit sweetener optional, for sweetness
- Optional Toppings: Chopped nuts, hemp seeds, cacao nibs, bee pollen, fresh fruit
Instructions
- Pressure Cook the Millet: Add 1 cup dry millet and 2 cups water to a pressure cooker. Cook on high pressure for 10 minutes, followed by a quick release. Fluff with a fork and set aside.
- Mix Base Ingredients: Stir in 1 tsp ground cinnamon and 1/4 tsp sea salt. Gradually add 1 cup unsweetened almond milk until the millet reaches a creamy, porridge-like consistency.
- Boost with Protein & Healthy Fats: Stir in 1 scoop plant-based protein powder, 1 tbsp ground flaxseed or chia seeds, and 1 tbsp almond butter until well combined. Adjust sweetness with 1 tbsp maple syrup or monk fruit sweetener, if desired.
- Assemble: Divide the millet into bowls (about 1/2 cup per portion) and garnish with your choice of toppings
