A nutrient-dense, fiber-rich breakfast or snack layered with crunch, creaminess, and vibrant fruit. This dish provides sustained energy, gut support, and antioxidant protection in every spoonful.
Preparation Time
- Prep time: 10 minutes
- Cook time: 25–30 minutes (granola)
- Assembly: 2 minutes
- Total time: 40–45 minutes
- Servings: 4
Ingredients
For the Granola
- 2 cups rolled oats
- ½ cup raw almonds or walnuts, chopped
- ¼ cup pumpkin seeds or sunflower seeds
- 2 tbsp chia or flaxseeds
- ¼ tsp sea salt
- 1 tsp ground cinnamon
- 2 tbsp coconut oil (melted)
- 3 tbsp pure maple syrup or raw honey
- 1 tsp vanilla extract
For Serving
- 2 cups plain unsweetened Greek yogurt or plant-based yogurt
- 1 cup mixed fresh berries (blueberries, strawberries, raspberries)
- Optional: sprinkle of ground flaxseed or drizzle of almond butter
Instructions
- Preheat the oven to 325°F (160°C). Line a baking sheet with parchment paper.
- Mix granola base: In a bowl, combine oats, nuts, seeds, cinnamon, and salt.
- Combine wet ingredients: In a separate bowl, whisk together melted coconut oil, maple syrup, and vanilla.
- Combine and bake: Pour the wet mixture into the dry and stir well. Spread evenly on baking sheet.
- Bake for 25–30 minutes, stirring once halfway. Let cool to crisp.
- Assemble: Layer yogurt in a bowl, top with granola and berries. Serve chilled.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~380 kcal |
| Protein | ~14 g |
| Carbohydrates | ~30 g |
| Fiber | ~6–8 g |
| Total Fat | ~20 g |
| Saturated Fat | ~3 g |
| Calcium | ~20% DV |
| Magnesium | ~25% DV |
| Vitamin C | ~35% DV (from berries) |
| Antioxidants | High (from berries, seeds, yogurt) |
Health Benefits
1. Supports gut health and digestion
Greek yogurt contains live probiotic cultures (like Lactobacillus), which aid digestion and immune regulation.
Reference: Ouwehand AC, et al. (2002). Probiotic and other functional microbes: from markets to mechanisms. Curr Opin Biotechnol.
2. Rich in antioxidants and anti-inflammatory compounds
Berries contain anthocyanins and vitamin C, linked to reduced inflammation and oxidative stress.
Reference: Joseph JA, et al. (1999). Nutritional modulation of aging brain and cognition with berries. Ann NY Acad Sci.
3. Provides balanced energy and blood sugar support
Oats, nuts, and seeds offer complex carbohydrates, fiber, and healthy fats that moderate blood glucose response.
Reference: Slavin JL. (2005). Dietary fiber and body weight. Nutrition.
Kitchen Tips
- Use parchment paper to prevent burning and ensure easy cleanup.
- Let granola cool completely before storing to maintain crunch.
- Store in an airtight container for up to 10 days.
- Add seasonal fruits like mango, apple slices, or kiwi for variety.
- For vegan version, use plant-based yogurt and maple syrup.
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