Some mornings the only realistic breakfast is one that takes less time than deciding not to eat it at all — worth having on hand given what skipping breakfast does to your gut on a regular basis. This bowl needs no cooking, no overnight soaking, and no more than five minutes standing at the counter.
Ingredients
- 1 cup plain Greek yogurt
- 1/2 cup diced fresh mango
- 2 tablespoons hemp seeds
- 1/4 cup granola
- 1 teaspoon honey (optional)
Instructions
- Spoon the Greek yogurt into a bowl.
- Top with the diced mango and granola.
- Sprinkle the hemp seeds over the top.
- Drizzle with honey if using and eat right away.
Nutrition Facts (per serving)
| Calories | 320 |
| Total fat | 12g |
| Total carbohydrates | 32g |
| Dietary fiber | 4g |
| Protein | 20g |
| Sodium | 75mg |
Why This Is Good for Your Gut
A three-tablespoon serving of hemp seeds carries about 1.2 grams of fiber along with a naturally balanced ratio of omega-3 to omega-6 fats, typically around 2 to 1 or 3 to 1, a ratio most Western diets run far short of.[1] Two tablespoons here is a smaller dose, but it still gives this bowl a fat profile most granola-topped yogurt bowls don't have.
Swap the mango for whatever fruit is ripe and swap the granola for whatever's in the pantry. The only fixed part is the yogurt and hemp seeds; everything else flexes. For other fast mornings, quark and berry breakfast bowl and 5 fast gut-friendly breakfast ideas are worth keeping in rotation.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
