Recipe description
April 22, 2026
Almond Butter Chia Oatmeal
Gentle, fiber-rich oats with chia and almond butter for gut-friendly mornings.
High Fiber
Protein Rich
Omega-3 Rich
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, peanut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats and chia supports gut-friendly digestion.
- Plant-based fats and protein from almond butter help balance blood sugar.
- Includes polyphenol-rich ingredients for dietary diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oatmeal
0.5
cup
Seed, chia
1
tablespoon
Almond butter
1
tablespoon
Instructions
1
In a medium saucepan, bring water to a boil.
2
Add oatmeal and cook according to package instructions until creamy.
3
Stir in chia seeds and let sit for a few minutes to thicken.
4
Remove from heat and mix in almond butter and maple syrup.
5
Serve warm, topped with additional almond butter or your favorite toppings.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
40 g
Carbohydrates
11 g
Fiber
2 g
Sugar
16 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
What are the key nutrition benefits of this recipe?
It provides fiber from oats and chia, plus polyphenols from almond butter, supporting gut health and steady energy.
Is it gluten-free?
Yes, if you use certified gluten-free oats; almond butter and chia are naturally gluten-free.
Is this recipe suitable for nut-free diets?
It contains almonds. If you need a nut-free option, substitute with sunflower seed butter or tahini and watch for cross-contact.
How should I store leftovers?
Refrigerate for 1–2 days in an airtight container and reheat gently.
How can I customize flavor and sweetness?
Add ripe banana, dates, or maple syrup; spice with cinnamon or vanilla to taste.
Can I make this ahead for meal prep?
Yes: prep the dry ingredients in advance and store; in the morning add liquid and heat.
How do I adjust the texture if I want it thicker or thinner?
Use less liquid for a thicker oats and more liquid for a thinner bowl.
How do I cook it on the stove vs. in the microwave?
Stovetop: simmer oats with liquid for 5–7 minutes; microwave: 2–3 minutes, stirring halfway.
How can I adjust portion sizes or calories?
Adjust the amounts of oats, almond butter, and chia to your calorie target; start with about 1/2 cup oats and 1 tablespoon almond butter.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.