Recipe description
June 17, 2026
Overnight oats with pear and walnuts
Creamy overnight oats with pear and walnuts for gut-friendly fiber.
High Fiber
Protein Rich
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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Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: milk, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats and pear for gut regularity.
- Includes polyphenol-rich walnuts and pears for plant diversity.
- Balanced with healthy fats and slow-release carbs 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
Oatmeal
1
cup
Milk, whole
1
glass
Pear
1
piece
Nut, walnut
3
tablespoon
Seed, chia
2
tablespoon
Honey
6
teaspoon
Cinnamon
1
piece
Instructions
1
In a bowl, combine oats, milk, yogurt, honey, and cinnamon.
2
Chop the pear and add it to the mixture.
3
Stir in chopped walnuts.
4
Cover and refrigerate overnight.
5
In the morning, stir well and enjoy.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
14 g
Protein
48 g
Carbohydrates
13 g
Fiber
16 g
Sugar
16 g
Fat
3 g
Saturated fat
0.2 g
Salt
FAQ
How should I portion this breakfast and what are calories per serving?
A typical serving is one portion (about 1 cup of prepared overnight oats). Calories vary with dairy or milk choice and toppings, so there isn’t a fixed number.
Is it possible to make this dairy-free?
Yes—use plant-based milk (oat, almond, soy) and optional plant-based yogurt.
I have a walnut allergy; what can I substitute?
Yes, omit walnuts and substitute with seeds (pumpkin or sunflower) or another nut you tolerate.
How long does it keep in the fridge?
Up to 3–4 days in a sealed container.
Can I eat it warm or does it have to be cold?
You can eat it cold or gently warm it if you prefer.
How can I boost fiber or gut-friendly components?
Add extra oats, chia seeds, flaxseed, or top with high-fiber fruit like berries.
Is this good for meal prep?
Yes—make a batch ahead and portion into individual containers.
What if I don’t have pears—can I use something else?
Yes—apples, berries, or banana work well as substitutes.
What dairy or plant-based options can I use?
Use dairy milk or plant-based milk; yogurt is optional.
How can I customize the flavor?
Add cinnamon, vanilla, a drizzle of maple syrup or honey, and a pinch of salt if desired.
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