Tropical Fiber Bowl
A vibrant and nourishing breakfast bowl that combines the creamy comfort of coconut-infused oats with the bright sweetness of tropical mango, boosted with plant-based protein and abundant fiber for sustained energy.
For 2 servings
Combine Oats & Liquid: In a medium saucepan, combine the rolled oats, coconut milk, chia seeds, and a pinch of sea salt. Stir well.
Cook Oats: Bring the mixture to a gentle simmer over medium heat, stirring occasionally to prevent sticking. Reduce heat to low and cook for 5-7 minutes, or until the oats have absorbed most of the liquid and reached a creamy consistency.
Stir in Add-ins: Remove the saucepan from heat. Stir in 2 tablespoons of the hemp hearts, 2 tablespoons of the unsweetened shredded coconut, and the maple syrup (if using). Let it sit for 1-2 minutes to allow the flavors to meld and the oats to thicken slightly.
Prepare Mango: While the oats are cooking, peel and dice the fresh ripe mango into bite-sized chunks.
Assemble Bowls: Divide the cooked oatmeal evenly between two serving bowls.
Top & Serve: Generously top each bowl with the diced fresh mango, the remaining 2 tablespoons of hemp hearts, and the remaining 2 tablespoons of unsweetened shredded coconut. For extra flavor and crunch, lightly toast the garnish coconut beforehand. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Overnight Oats Variation: For a no-cook option, combine all ingredients (except mango and garnish coconut) in a jar or container the night before. Add a bit more liquid if needed. Refrigerate overnight and top with mango and coconut in the morning.
- 2Toasted Coconut: For enhanced flavor and texture, spread the shredded coconut on a baking sheet and toast in a preheated oven at 325°F (160°C) for 5-8 minutes, or until golden brown, stirring once. Watch carefully as it can burn quickly.
- 3Sweetness Control: Adjust the amount of maple syrup (or other sweetener like agave or honey) to your preference, or omit it entirely if your mango is very sweet.
- 4Creaminess Boost: For an even creamier texture, stir in a tablespoon of coconut cream or a dollop of plant-based yogurt just before serving.
Adapt it for your goals.
Fruit
Substitute mango with other tropical fruits like pineapple, papaya, kiwi, or passion fruit. Berries (strawberries, blueberries) also work well for a different flavor profile.
ProteinProtein
Boost protein further by adding a scoop of your favorite plant-based protein powder (vanilla or unflavored) to the oats while cooking, or stir in a tablespoon of almond or cashew butter at the end.
TextureTexture
Add a sprinkle of chopped nuts (macadamia, cashews) or granola for extra crunch, or a drizzle of coconut butter for richness.
Why this is on our healthy list.
Digestive Health
Rich in soluble and insoluble fiber from oats, chia seeds, and mango, this bowl promotes healthy digestion, regularity, and a balanced gut microbiome.
Sustained Energy
The complex carbohydrates from oats combined with healthy fats from coconut and hemp hearts provide a steady release of energy, preventing blood sugar spikes and crashes.
Plant-Based Protein
Hemp hearts are an excellent source of complete plant-based protein, contributing to muscle repair, satiety, and overall body function.
Frequently asked questions
While quick oats can be used, they will result in a softer, less chewy texture and cook much faster. Rolled oats provide a better texture and more sustained energy release, which is ideal for a fiber-rich bowl.
