There’s a reason why breakfast is known as the most important meal of the day — because it is! Starting with a healthy breakfast sets the tone for your day mentally and physically. A yogurt bowl is a great choice to get some tasty protein, vitamins and minerals. Eating a breakfast rich in protein has been associated with feeling fuller longer and eating less calories throughout the day (R). Here’s one of my favorite morning combos for a big boost of protein.
Cashew Butter Yogurt Bowl with Cinnamon Toasted Walnuts & Berries
- Prep Time: 5 minutes
- Cook Time: 4 minutes
- Total Time: 9 minutes
- Yield: 1 1x
- In a pan over medium heat, combine walnuts and cinnamon and toast 3-4 minutes, until fragrant
- Place yogurt into a bowl
- Add cashew butter and stir to swirl into yogurt
- Top with toasted walnuts and cinnamon, hemp seeds and berries
- Serving Size: 1 bowl
- Calories: 348.2
- Sugar: 8.4
- Sodium: 76.9
- Fat: 27.7
- Saturated Fat: 8.4
- Unsaturated Fat: 10.3
- Trans Fat: 0.4
- Carbohydrates: 16.8
- Fiber: 5.3
- Protein: 11.2
- Cholesterol: 36.4
Keywords: egg free, gluten free, grain free, oil free, soy free
What kind of yogurt is best?
If dairy is a part of your diet, we recommend greek yogurt. But not just any Greek yogurt will do. First, make sure it’s organic so you an be confident it is free of any added hormones. Second, choose whole milk yogurt. Research has shown that full-fat dairy, like whole milk yogurt, is inversely associated with weight-gain and diabetes (R). Third, avoid the sweet stuff. Anything but plain unsweetened yogurt will have added sugar, usually well above what you’d normally add yourself in a bowl like this one.
Why should I choose Greek yogurt?
Greek yogurt goes through a different process than regular yogurt. The process involves much more straining, which in turn reduces the amount of lactose and sugar. This not only results in a creamier, more dense yogurt but also one that is more easily digested. Greek yogurt has almost double the protein of regular yogurt and half the sugar. It’s also packed with live culture probiotics.
Can I still make this if I can’t eat dairy?
Lucky for folks avoiding dairy, grocery stores are now filled with dairy-free options. However, all these options are not created equally. If you choose a dairy free option, follow the same guidelines as above and choose plain unsweetened yogurt. Some options include yogurts made form almond milk, cashew milk, soy and coconut. If you’re sensitive to additives, be sure to check the label, as emulsifiers and other additives are common in non-dairy yogurt.
How can I prepare this ahead of time?
If you’re going to make this ahead of time for a quick breakfast, you’ll want to get yourself only half way there. If you mix everything up the night before, you’ll wake up to a soggy mess. For that reason, I recommend you toast the nuts then set them in a container with the hemp seeds and leave it on the counter. Go ahead and mix the cashew butter and yogurt then store that in the refrigerator. Lastly, keep the berries in the fridge in a separate container. Then in the morning, simply toss the 3 together and get going.
What are other topping combinations for yogurt bowls?
Another thing I love about yogurt bowls is the endless possibilities. A good rule of thumb in building a healthy yogurt bowl is to choose 1 sweet ingredient then keep the remaining ingredients focused on protein and healthy fats. Be sure to pay attention to portion size, as a handful of fresh or dried fruit can quickly turn into 2 or 3 servings. I try to follow a formula of:
yogurt + nuts + seeds + fruit + flavor
Try some or all of these other delicious combinations:
- pistachio + flax + oranges + cacao
- pecans + chia + banana + almond butter
- macadamia nuts + sesame + mango + cinnamon
1–2 times per week
Never, or 2–4 times per month
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