Gut Loving Breakfast Bake

After watching Dietitian Connection’s ‘Thank Goodness For Your Gut Webinar’, we felt inspired to create a “gut-loving” breakfast recipe to share with you all.

This recipe contains:
– Pre-biotic food sources.
– Probiotic food sources.
– Fibre.

You may be thinking what is the difference between prebiotics & probiotics?.
Probiotics are live, active bacteria that can improve the balance of the gut microbiota composition within the digestive system.
As explained in a previous post, some examples include:
– Sauerkraut.
– Yoghurt.
– Kefir.
– Kimchi.
– Tempeh.

On the other hand:
Prebiotics are food substrates that promote the growth of gut bacteria in the gastrointestinal system, therefore essentially speaking they help to “feed your gut bacteria”. Some examples include & used in this recipe are:
– Banana (underripe).
– Oats.
– Wheat bran.


Serves: 8
Prep/cooking time: Less than 1 hour

1 cup rolled oats
1/2 cup wholemeal plain flour
2 eggs
200mL milk or calcium-fortified milk alternative
2 tablespoons maple syrup
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/2 cup frozen mixed berries
1 banana (halved for topping- optional)
250g The Culture Co vanilla probiotic kefir yoghurt
1/4 cup Pepitas
1/4 cup chopped walnuts or LSA meal

1. Preheat oven to 180C fan-forced. Combine oats & flour in a large bowl and stir to combine. Whisk the eggs, milk, vanilla, honey, & cinnamon in a jug until combined. Pour over oat mixture and stir together until well combined.
2. Place in the fridge for 20 minutes to soak (oats will start to soak up liquid).
3. Spray with oil & line a rectangular baking dish. Stir mixed berries through oat mixture & pour into prepared dish. Place halved banana on top of mixture & bake for 25 minutes or until set.
4. Top with your choice of low-fat yoghurt, berries of choice, extra pepitas or walnuts, and a dash of maple syrup.

Recipe developed by @dietitianrose