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Nutrition & Fitness Programs

RECIPE: Chia Seed Jam Bars

Okay, real talk. Sometimes you just want a dessert that feels indulgent but won’t leave you bloated, tired, or halfway to a sugar crash nap. Enter: Chia Seed Jam Bars. They’re fruity, buttery, lightly sweet, and packed with hormone-supportive ingredients. Think “Sunday brunch picnic goddess” but with a purpose.


Why This Recipe is Great These bars are a balance queen. They’ve got fiber, healthy fats, and just enough sweetness to hit the spot without tipping your blood sugar into chaos. The chia jam works like a digestive boost, while the oat-almond base keeps you satisfied and nourished. Great for follicular or ovulatory phases when your metabolism is firing and your body loves lighter, cleaner treats.


Stack of berry sesame bars on a plate with scattered raspberries. Bars are deep red with seeds, on a blurred background. Cozy vibe.

Star Ingredients and Their Benefits

  • Chia Seeds: Fiber-loaded and excellent for digestion and estrogen detox.

  • Berries: Antioxidant powerhouses that reduce inflammation and support liver function.

  • Oats: Complex carbs to stabilize energy and feed your gut.

  • Almond Flour: A healthy fat and protein source that keeps things balanced.


The Recipe - You’ll need:

For the jam:

  • 1 1/2 cups frozen mixed berries

  • 1 tbsp maple syrup or honey

  • 2 tbsp chia seeds

  • 1/2 tsp vanilla extract (optional)

For the base + topping:

  • 1 cup rolled oats

  • 1/2 cup almond flour

  • 1/4 cup coconut oil or butter, melted

  • 2 tbsp maple syrup or honey

  • Pinch of salt

  • Dash of cinnamon (optional but so good)

Instructions:

  1. Preheat oven to 350°F and line a small baking pan with parchment.

  2. In a saucepan, heat berries + maple syrup over medium heat until bubbly and soft. Mash slightly.

  3. Stir in chia seeds + vanilla. Let it sit off heat for 5–10 minutes to thicken.

  4. Mix base ingredients in a bowl until crumbly.

  5. Press 2/3 of mixture into your pan. Pour chia jam on top. Sprinkle remaining mixture over the jam like a crumble.

  6. Bake for 25–30 minutes or until golden on the edges. Cool before slicing (if you can wait, you angel).


Join the KHOOII Wellness Membership - Want more nourishing treats, cycle-specific meal plans, and fitness that feels FUN? Join the KHOOII Wellness Membership and get:

  • Classes that match your energy (hi, cycle syncing)

  • Delicious, healing recipes

  • Bonus content for hormone balancing and detox

  • Access to the kindest, sassiest wellness community around


3 Pro Tips

  1. Use raspberries if you want a tart twist.

  2. Add lemon zest to the jam for brightness.

  3. Store in the fridge and reheat in the oven for a fresh-baked feel.


You’re allowed to have dessert that loves you back. These bars are everything: sweet, fiber-rich, satisfying, and totally hormone-supportive. Want more cycle-synced magic like this? Download the Harmonize Your Hormones eBook and snack smarter—not smaller.


Complete Guide to Harmonizing your Hormones
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Eat the damn bar, babe. You’ve earned it

xo, Kayla

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