Recipe description
June 13, 2026
Date Tahini Oat Bowl
Fiber-rich breakfast bowl that supports gentle digestion and variety.
Plant Based
92%
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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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: wheat, sesame, sulfites
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- High in dietary fiber from whole oats, fruit, and seeds.
- Includes polyphenol-rich dates and sesame-derived tahini for plant diversity.
- Balanced with fiber, healthy fats, and protein for steady energy.
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
Oats
1
cup
Tahini
2
tablespoon
Date, dried
3
piece
Oat drink
1
glass
Seed, chia
1
tablespoon
Instructions
1
In a pot, combine oatmeal and water. Bring to a boil, then reduce heat to simmer.
2
Chop the dried dates and add them to the pot along with a pinch of salt.
3
Cook for about 5-7 minutes, stirring occasionally until the oats are creamy and cooked through.
4
Remove from heat and stir in tahini until fully combined.
5
Serve warm, topped with extra chopped dates or a drizzle of tahini if desired.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
9 g
Protein
49 g
Carbohydrates
7 g
Fiber
16 g
Sugar
15 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
Is this gluten-free?
It can be gluten-free if you use certified gluten-free oats; tahini and dates are naturally gluten-free.
Is it vegan/dairy-free?
Yes, it's plant-based and dairy-free.
Can I make it ahead for weekdays?
Yes, prepare it overnight or in batches and refrigerate.
How can I customize the toppings or sweetness?
Add nuts, seeds, fruit, or extra tahini; adjust dates or syrup to taste.
How long does it keep in the fridge?
About 2–3 days when stored in an airtight container.
What nutrients does it provide?
Fiber supports regularity; dates add natural sweetness and polyphenols; tahini adds plant fats and minerals.
How can I support gut-friendly bacteria?
By including a variety of fiber-rich plant foods; this bowl contributes fiber and healthy fats.
Should people with diabetes avoid it?
It contains natural sugars from dates; watch portion sizes and consult a clinician if needed.
How do I prepare it?
Cook oats with your chosen liquid, then stir in tahini and chopped dates; serve warm or cold.
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