2 min read

Roasted Pear and Walnut Oatmeal

Overhead shot of Roasted Pear and Walnut Oatmeal plated appetizingly in a baking tray
PrebioticHigh-FiberVegetarianQuick
Prep Time5 min
Cook Time20 min
Total Time25 min
Servings2

Roasting a pear until it caramelizes at the edges turns a plain fruit into something worth building breakfast around, and it happens to be one of the better fruits for feeding a healthy gut. Pears carry more sorbitol and pectin than most fruit, and both give your gut bacteria something to work with. If you like this combination, our Amaranth Porridge with Cinnamon Pear and Baked Oatmeal with Apples and Pecans lean on the same pear-and-oat pairing.

Ingredients

  • 1 ripe pear, cored and sliced into wedges
  • 1 tsp maple syrup, plus more for serving
  • 1/2 tsp cinnamon
  • 1 cup rolled oats
  • 2 cups milk or oat milk
  • Pinch of fine sea salt
  • 1/3 cup walnuts, roughly chopped
  • 2 tbsp plain yogurt, for serving

Instructions

  1. Preheat the oven to 400°F and line a small baking sheet with parchment.
  2. Toss the pear wedges with 1 tsp maple syrup and cinnamon, then spread on the sheet.
  3. Roast for 15-18 minutes, flipping once, until soft and lightly browned at the edges.
  4. Meanwhile, bring the milk and a pinch of salt to a simmer in a small saucepan.
  5. Stir in the oats and cook, stirring occasionally, for 5-6 minutes until thickened.
  6. Toast the walnuts in a dry skillet over medium heat for 2-3 minutes, stirring often.
  7. Divide the oatmeal between two bowls and top with roasted pear, toasted walnuts, and a spoonful of yogurt.

Nutrition Facts (per serving)

Calories 340
Total fat 13g
Total carbohydrates 47g
Dietary fiber 7g
Protein 11g
Sodium 140mg

Why This Is Good for Your Gut

Pears are unusually rich in soluble pectin fiber and sorbitol, a sugar alcohol that draws water into the colon and supports regularity while also feeding fiber-fermenting bacteria. Oats contribute beta-glucan, and walnuts add polyphenols that studies link to increases in Faecalibacterium prausnitzii, a bacterial species associated with lower gut inflammation. We round up more grab-and-go options in 5 Fast Gut-Friendly Breakfast Ideas.

Breakfast that quietly does more work than your multivitamin.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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