Your day starts with chaos. A blaring alarm piercing from your phone to your ear at 8 a.m. You have a long day ahead of you. A hardy breakfast to fuel you is just what you need. But what you crave is something a little bit sweet, nourishing and refreshing all at once.
A tub of Greek yogurt, some fruit and toppings await you in your fridge – the ingredients to the perfect, most delicious and nutritious breakfast.
Although the ingredients sound simple enough to spontaneously buy on a grocery run, a yogurt bowl’s true potential as a nutrient-provider can only be achieved if done correctly.
Before you make your next trip to Publix, Aldi’s, Trader Joe’s or wherever you buy your groceries, put this list in your back pocket.
Fage 2% milkfat Greek yogurt
With 15 grams of protein per three-fourth cup serving, five grams of carbohydrates, three grams of fat and 100 calories – in addition to probiotics, this yogurt is a natural power machine of nutrients.
When it comes to Greek yogurt, people’s most common grievances with it are its tangy taste and unique texture. This yogurt specifically, is just the right amount of tart. As a base with toppings, the tartness is offset.
The 0% fat option of the same brand is too tangy and thin. On the opposite end of the spectrum, the 5% fat variation is good, but the extra fat isn’t necessary.
In comparison to other popular brands like Chobani and Yoplait, Fage’s non-overwhelming taste, mousse-like texture and significant nutritional value reigns superior. This yogurt costs roughly $2 per serving.
If lactose intolerance is what’s stopping you from jumping on the yogurt bandwagon, a lactose-free option is available as well.
Dr. Michelina Witte, a School of Education and Human Development professor at University of Miami who specializes in nutrition, finds even more health benefits in this option.
“It provides creaminess and satiety without dairy” Witte said. “For many people, this swap supports comfortable digestive health as well as cardiometabolic health without sacrificing taste or functionality.”
She notes that any Greek yogurt, whether the standard dairy options or a lactose-free alternative, is beneficial for breakfast.
“Whether it’s dairy-based or plant-based, you’re generally getting a mix of protein, carbohydrates,” Witte said.
Fruit
The second most important part of the bowl. Whichever fruit you would like is up to you, but my personal favorites are blueberries, which happen to have their own handful of health benefits.
An article in Healthline magazine cites blueberries’ antioxidants, low caloric content, high Vitamin C and fiber as key qualities of the fruit.
Although these benefits are specific to blueberries, every fruit has its own, and it’s all mostly a matter of personal preference for texture and taste.
For me, blueberries add the perfect amount of sweetness and tartness, similar to the yogurt base, but with enough contrast of sourness to bring something new to the table. I’ve enjoyed strawberries, apples, raspberries and bananas as well.
Alyssa’s healthy oatmeal bites
Granola is a generally-loved yogurt topping, but a standard bag is often high in carbohydrates and sugars. It’s great as a treat, but lacks nutritional value.
Alyssa’s Healthy Oatmeal Bites, meanwhile, are just as delectable, but a more beneficial alternative. One oat bite offers four grams of fiber and two grams of protein all for 45 calories and less than two fat grams.
Though softer than granola, the texture of these oat bites pairs perfectly with the smoothness of the yogurt, blending right in with the rest of the bowl. A pack of these oat bites is about $5 at grocery stores nationwide, but homemade versions of them are a great option as well.
Cinnamon
Cinnamon isn’t just a spice that adds flavor, it also comes with nutritional benefits of its own. Healthline cited cinnamon’s potential to prevent heart disease, reduce inflammation and lower blood sugar levels.
It’s a natural metabolism boost dusted over the fruit – its warm, woody taste complementing the yogurt’s tanginess. Be sure not to exceed the daily recommended limit of half a teaspoon, however, or choose to buy organic ceylon cinnamon.
Miniature semi-sweet chocolate chips
So maybe this final step isn’t necessary, but who doesn’t love a little chocolate treat? The perfect balance between the sweetness of milk chocolate and the richness of dark chocolate, semi-sweet chocolate chips are the best option to sprinkle on top of your yogurt bowl.
For a more even spread, the mini ones are the most-suitable. Just a few goes a long way to increase the enjoyability without diminishing the nutritional value of the complete bowl.
In a world where food boxes come with labels of 30 unpronounceable artificial ingredients, a natural source of protein, probiotics, healthy fats, carbohydrates and sugar is a hidden gem.
Greek yogurt bowls are the ideal organic, filling and sweet breakfast option for anyone looking to both be fueled by their meals while simultaneously enjoying them.
“[Greek yogurt isn’t] something that’s here today and gone tomorrow,” Witte said. “Trends come and go — but nutrient-dense, versatile foods rarely disappear altogether.”