Recipe description
Published on: October 18, 2026
Prebiotic Rich
Fiber Rich
Whole Grains
Ingredients
Oats
1
cup
Chicory root
1
teaspoon
Apple
1
piece
Almond milk
1.5
cup
Cinnamon
0.5
teaspoon
Maple syrup
2
teaspoon
Nut, walnut
2
tablespoon
Instructions
1
Combine the rolled oats, almond milk, and chicory root in a small saucepan over medium heat.
2
Bring to a gentle simmer and cook, stirring occasionally, for 5-7 minutes until the oats are creamy and tender.
3
Stir in the cinnamon and maple syrup, then remove from the heat.
4
Dice the apple into small pieces and fold half of it into the oat mixture.
5
Divide the oatmeal between two bowls and top with the remaining diced apple and chopped walnuts.
6
Serve warm, adding an extra splash of almond milk if a looser consistency is preferred.
Nutrition
285 kcal
Calories
7 g
Protein
45 g
Carbohydrates
8 g
Fiber
14 g
Sugar
11 g
Fat
1.5 g
Saturated fat
0.2 g
Salt
Why this recipe fits you
- Rich in fiber from oats, apple, chicory, and walnuts.
- Combines whole grains, fruit, nuts, and cinnamon for useful plant diversity.
- Includes healthy fats and limited added sugar for a balanced breakfast.
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
How many servings does this chicory apple oat bowl make?
The recipe makes two servings.
How long does the oatmeal take to cook?
Simmer the oats, almond milk, and chicory for 5–7 minutes, until creamy and tender.
What type of chicory should I use?
Use finely ground chicory root or chicory root powder. It adds a gently earthy flavor.
Why is chicory included in this breakfast bowl?
Chicory root naturally contains inulin, a type of prebiotic fiber. Oats and apples also contribute fiber and plant compounds.
Can I use a different type of milk?
Yes. Unsweetened oat, soy, dairy, or another milk can be used instead of almond milk.
Is this recipe vegan and gluten-free?
It is vegan when made with plant-based milk. For a gluten-free version, use certified gluten-free oats.
Can I make this recipe without walnuts?
Yes. Leave them out or replace them with seeds, such as pumpkin or sunflower seeds, if suitable for your diet.
Can I prepare this bowl in advance?
Yes. Refrigerate the cooked oats in a covered container and reheat them gently with a splash of milk. Add the apple and walnuts just before serving for the best texture.
Can chicory root cause digestive discomfort?
Chicory-derived inulin may cause gas or bloating in some people, especially in larger amounts. Start with a small portion and avoid it if you know you are sensitive to chicory or inulin.
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