Recipe description
Published on: April 22, 2026
High Fiber
Protein Rich
Omega-3 Rich
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.
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
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
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.
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