Recipe description
July 27, 2026
Prebiotic Rye Berry Beet Breakfast Bowl
Fiber-rich breakfast bowl supporting gentle digestion and gut diversity.
Mediterranean
Prebiotic Rich
High Fiber
86%
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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We found the following allergens in the recipe ingredients: egg, tree_nut, milk
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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
- Rich in fiber from rye berries, beetroot, and berries supporting gut motility and fullness.
- Contains polyphenol-rich plant foods (berries, cinnamon) for gut-friendly antioxidants.
- Plant-based, balanced with fiber, healthy fats from chia, and minimal added sugar.
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
Rye
1
tablespoon
Beetroot
1
piece
Blackberry
0.5
bowl
Maple syrup
1
teaspoon
Seed, chia
1
teaspoon
Almond milk
0.5
cup
Cinnamon
0.5
teaspoon
Instructions
1
Rinse 1 tablespoon of rye berries and cook according to package instructions until tender, about 20-25 minutes.
2
While rye berries cook, peel and grate 1 beetroot into fine shreds.
3
In a bowl, combine cooked rye berries, grated beetroot, and 0.5 bowl of blackberries.
4
Drizzle with 1 teaspoon of maple syrup and sprinkle with 1 teaspoon of chia seeds and 0.5 teaspoon of cinnamon.
5
Pour 0.5 cup of almond milk over the mixture and stir gently to combine.
6
Serve immediately in bowls, adjusting sweetness or texture with additional milk or berries if desired.
More Recipes For Your Gut
Nutrition
85 kcal
Calories
2 g
Protein
12 g
Carbohydrates
2 g
Fiber
5 g
Sugar
3 g
Fat
0.5 g
Saturated fat
0.1 g
Salt
FAQ
Is this breakfast vegan?
Yes—it's plant-based and dairy-free. It uses rye berries, beetroot, blackberries, and almond milk.
Is it gluten-free?
Not gluten-free because rye contains gluten. To make it gluten-free, substitute with GF grains like quinoa, buckwheat, or millet.
What are the main sources of fiber in this dish?
Rye berries contribute resistant starch; berries provide soluble fiber; beetroot adds extra fiber.
Can I prepare it ahead or store leftovers?
Best enjoyed fresh. If needed, refrigerate cooked rye/mixture for up to 2 days and reheat with a splash of almond milk.
Are there common allergens I should know about?
Contains almond milk (tree nuts) and rye (gluten). If needed, use a different milk and gluten-free substitutions.
How can I adjust the sweetness?
Add more maple syrup or extra berries, or reduce it to taste.
How long does it take to make?
About 25–30 minutes in total (roughly 20–25 minutes for the rye and some prep time).
Does it support digestion or gut health?
It provides prebiotic fiber from rye and berries. It does not contain live probiotics; pair with probiotic foods for variety.
How many servings does it yield and can I scale it?
It yields 2 servings; multiply ingredients to serve more or fewer people.
Can I customize the ingredients?
Yes—swap in other berries, add toppings like seeds, or substitute maple syrup with honey (not vegan) or adjust spices.
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