Filling High Protein Breakfast
Soy Yogurt with Apple, Kiwi and Oatmeal
(20 votes)
(20 votes)
Soy Yogurt with apple, kiwi and oatmeal - Vegan breakfast. Photo: Iris Lange-Fricke
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
303
calories
Calories
Healthy, because
Even smarter
Nutritional values
Soy yogurt provides a ton of protein without dairy, while the apples and oatmeal in this recipe provide valuable fiber.
You can change the lactose-free breakfast according to your mood and prepare it with fresh berries, plums or nectarine depending on the season.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 42.6 μg | (71 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 513 mg | (13 %) | ||
| Calcium | 232 mg | (23 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 2.3 μg | (1 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 57.3 mg | |||
| Cholesterol | 0 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Stir yogurt until smooth and divide into two bowls. Clean apples, halve, core, and cut into small pieces. Peel kiwi and chop into small pieces as well.
2.
Add the apple and kiwi cubes to the yogurt. Serve sprinkled with flaxseed and oat flakes.
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