Recipe description
July 29, 2026
Blackberry Chia Oat Bran Breakfast Bowl
Fiber-rich blackberry chia oat breakfast bowl to support gentle digestion.
High Fiber
Protein 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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from oat bran, chia, and berries supports digestion.
- Colorful berries and cinnamon provide polyphenols and flavor.
- Simple, plant-forward breakfast with protein and healthy fats for balance.
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
Blackberry
1
bowl
Seed, chia
2
tablespoon
Oat bran
1
tablespoon
Milk, whole
1
glass
Maple syrup
1
teaspoon
Cinnamon
0.5
teaspoon
Instructions
1
In a bowl, combine oat bran and chia seeds.
2
Pour in milk and stir gently to combine.
3
Add blackberries on top and drizzle with maple syrup.
4
Sprinkle with cinnamon and serve immediately.
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Nutrition
190 kcal
Calories
7 g
Protein
22 g
Carbohydrates
7 g
Fiber
9 g
Sugar
10 g
Fat
3 g
Saturated fat
0.15 g
Salt
FAQ
What are the main ingredients and their health benefits?
The main ingredients are blackberries, chia seeds, oat bran, milk, maple syrup, and cinnamon. They provide fiber from oat bran and chia, polyphenols from blackberries, calcium and protein from milk, and a gentle sweetness from maple syrup.
How long does it take to assemble this breakfast?
About 5–10 minutes.
How many servings does the recipe yield?
2 servings.
Can I prepare it ahead or meal prep for the week?
The bowl is best eaten fresh, but you can prep the dry mix in advance and store it in the fridge; mix with milk and top with berries just before serving. For overnight prep, mix oat bran and chia with milk and refrigerate, then add blackberries and maple syrup before eating.
Is it suitable for vegan or dairy-free diets?
Yes. Use plant-based milk (such as almond, soy, or oat) instead of dairy milk, and the recipe can be vegan.
How can I adjust the sweetness?
Reduce the maple syrup to taste or add a ripe banana for natural sweetness.
Is this recipe high in fiber?
Yes, it’s fiber-rich thanks to oat bran and chia seeds.
Can I substitute ingredients like milk or fruit?
Yes. You can swap in a different milk or fruit while keeping the chia and bran amounts.
Is it gluten-free?
Oat bran can contain gluten unless certified gluten-free. Use certified gluten-free oats or substitute with a gluten-free grain.
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