Gluten Free Fitness

DIY energy gel concoction, with chia

Recipe by
5 min.
| Servings: 3

I do love the convenience of pre-packaged gels.  But they can get a little spendy, and I was feeling guilty about the waste produced from those little single serving packages.  I found myself a BPA free refillable Hydrapak Softflask and set out with my Blendtec to figure something out.

My first creation seemed good, but as it sat overnight it got too thick.  A few experiments and iterations later, and this is what I am using.  It fits into the 5 oz gel flask.


  • 4 tablespoons honey
  • 1/2 tablespoon chia
  • 1/2 tablespoon raw cacao powder (optional, adds some nutrients and minerals as well as flavor)
  • 3/4 tablespoon coconut oil
  • 1/2 tsp Morton’s Lite Salt (a nice blend of sodium and potassium)
  • 3 oz filtered water


  1. Stick all the ingredients in your blender and whir it good, to emulsify and blend the coconut oil and chia seeds.


This recipe makes 3 servings, and each serving has:

  • 121 calories
  • 3.5 grams of fat
  • 24 grams carbohydrate
  • .5 grams protein
  • 98 mg sodium
  • 144 mg potassium

And a handful of other good minerals and vitamins.

I’d love to hear what you think if you give this a try, or any other variations you come up with!

If you need some more info for generally eating a healthier gluten free menu, not just for sports nutrition, check out Gluten Free and Fit 101 for lots of articles to get you started.


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