Recipe description
June 16, 2026
Mango Chia Yogurt Cups
Gentle mango chia yogurt cups to support everyday gut health.
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
- Rich in fiber from chia seeds and mango.
- Includes polyphenol-rich fruit and seeds for gut-friendly nutrients.
- Make-ahead and portable snack with simple assembly.
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
Mango
1
piece
Seed, chia
3
tablespoon
Yoghurt, Greek
1
bowl
Instructions
1
Chop the mango into small pieces.
2
In a bowl, mix the chia seeds with the yoghurt.
3
Layer the chia yogurt mixture with the chopped mango in cups.
4
Refrigerate for at least 1 hour to allow the chia seeds to thicken.
5
Serve chilled, optionally topping with additional mango or your favorite toppings.
More Recipes For Your Gut
Nutrition
240 kcal
Calories
9 g
Protein
20 g
Carbohydrates
6 g
Fiber
15 g
Sugar
8 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
Is this recipe vegan?
It can be vegan if you use plant‑based yogurt; with dairy yogurt it's not vegan.
What kind of yogurt should I use?
Use unsweetened plain yogurt, dairy or plant-based depending on your needs; plain helps control sweetness.
How much fiber does one serving have?
About 5–8 g of fiber per serving, depending on how much chia and fruit you use.
How should I store these cups?
refrigerate in an airtight container; they stay good for about 2–3 days (best within 2 days).
Are chia seeds safe for kids?
Chia is generally safe for older children; for under 4 years, watch for choking risk or crush/soak the seeds.
What toppings work well?
Nuts, seeds, coconut, extra fruit, granola, and a drizzle of honey or maple syrup if you like.
Are these gluten-free and dairy-free?
The base is dairy-free if you use plant-based yogurt; gluten-free if you choose gluten-free toppings; check granola.
Is this snack suitable for people watching sugar?
Yes, if you choose unsweetened yogurt and mango and limit toppings with added sugar.
How can I sweeten it without sugar?
Use ripe mango for natural sweetness; optional vanilla or cinnamon for flavor; avoid added sugars.
How many servings does this make?
Typically 2–4 servings, depending on cup size.
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