Raw breakfast (gluten free, lactose free and vegan)

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 525.4
  • Total Fat: 22.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 54.4 mg
  • Total Carbs: 74.1 g
  • Dietary Fiber: 12.4 g
  • Protein: 20.8 g

View full nutritional breakdown of Raw breakfast (gluten free, lactose free and vegan) calories by ingredient


Oats and bran with assorted dried fruits and nuts Oats and bran with assorted dried fruits and nuts
Number of Servings: 1


    0.25 cup Quaker Oats Old-Fashioned Rolled Oats
    0.2 cup Oat Bran (1tablespoon)

    0.25 cup Archer Farms Raw Mixed Nuts, unsalted
    13 gram(s) Bob's Red Mill - Chia seeds (1Tbsp)

    1 tbsp Blueberries, dried
    0.2 cup Dried Cherries (1 tablespoon)

    .5 serving The Ultimate Meal, dry mix (by -KELLYKAT-) (1 Tablespoon)

    1 cup water (more or less, depending on your texture preferences)

    For this recipe, I used nutrition information already available on Spark, so the details may vary, but this is the basic idea. The oats are a heart-healthy base. The nuts/seeds and fruits can be adjusted for personal preference. Go for unsweetened and organic when you can. I often use goji berries, wild blueberries, gooseberries and cranberries. I use Ultimate Meal by Samuel Gerard, but any whole foods, high-nutrition meal replacement (with spirulina) will do. I don't use a whole serving, just a "boost".


Looks strange with the green Ultimate Meal powder, and the texture takes some getting used to, but this is a crazy healthy raw breakfast that keeps me full until lunch. I periodically switch up the fruits so it isn't always the same. You can also add yogurt, kefir or a nut milk for creamy deliciousness.


Assemble thick cut oats, 1T oat bran, and a heaping tablespoon each of various dried fruits and nuts. Soak at least overnight in 1 cup water to soften the chia seeds and fruit and increase the bioavailability of the nuts. Add 1T Ultimate Meal in the morning.

For me, the beauty of these is that they can be assembled ahead -- I'm not a good thinker in the morning, and I inevitably need breakfast on the run. To prep, I line up about 10 3-cup containers, measure all the ingredients into all the containers, put on the lids and stack them in a cabinet. When I take out one of the fridge in the morning for breakfast, I also take out a new container (I premeasure the green mix into little containers I keep in the 3-cup containers, so this forces me to get out a new one), add about 1 cup water to the dried ingredients, then that one goes in the fridge for the next day. If it's too thick, just add more water; too soupy, add a little more meal powder and add less water next time.

Serving Size: makes 1 serving

Number of Servings: 1

Recipe submitted by SparkPeople user RUGBYMOM803.

TAGS:  Vegetarian Meals |