Recipe description
August 2, 2026
Sports Recovery Peanut Butter Oat Salad
A fiber-rich peanut butter oat salad for satisfying post-workout nourishment
High Fiber
High Satiety
Whole Grains
82%
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: wheat, egg, tree_nut, soy, peanut, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, banana, chia seeds, and peanut butter.
- Balances whole-grain carbohydrates with plant protein and healthy fats.
- Cinnamon, oats, peanuts, and banana add useful plant compounds and flavor.
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
Peanut butter
2
tablespoon
Milk, whole
0.5
cup
Banana
1
piece
Seed, chia
1
tablespoon
Honey
1
teaspoon
Cinnamon
0.5
teaspoon
Instructions
1
In a bowl, combine 1 cup of oats and 2 tablespoons of peanut butter.
2
Add 0.5 cup of milk and mix until well combined.
3
Slice 1 banana and add to the mixture.
4
Sprinkle 1 tablespoon of chia seeds, 1 teaspoon of honey, and 0.5 teaspoon of cinnamon over the top.
5
Stir gently to combine all ingredients and serve immediately.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
12 g
Protein
55 g
Carbohydrates
9 g
Fiber
13 g
Sugar
15 g
Fat
3 g
Saturated fat
0.3 g
Salt
FAQ
How many servings does this peanut butter oat salad make?
The recipe makes 2 servings.
Does this recipe require cooking?
No. Combine the ingredients, slice the banana, stir gently, and serve immediately.
What oats work best for this recipe?
Rolled oats or quick oats work well. If using oats that are not intended to be eaten raw, follow the package preparation instructions first.
Can I use a different type of milk?
Yes. Dairy or unsweetened plant-based milk can be used, depending on your dietary needs and preferences.
Can I replace the peanut butter?
Yes. You can use another nut or seed butter, but the flavour and allergen profile will change.
Is this recipe suitable for a vegan diet?
It can be made vegan by using plant-based milk and replacing the honey with maple syrup or another suitable sweetener.
Does this recipe contain common allergens?
It contains peanuts and may contain milk, depending on the milk used. Oats can also have gluten cross-contact, so check labels if needed.
Can I prepare it in advance?
It is best served immediately. If prepared ahead, refrigerate it in a covered container and eat it within 24 hours; the banana may soften or brown.
Is it a good post-workout meal?
It provides oats, peanut butter, milk, banana, and chia seeds. It can be included in a varied post-workout meal, with individual needs depending on the activity and overall diet.
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