Yogurt & Quark Breakfast Bowl
This yogurt and quark breakfast bowl is a brilliant way to start a busy day: creamy low-fat quark meets fresh natural yogurt, crunchy nuts and juicy berries. Rich in protein and good fats, it keeps you satisfied for hours. Stirred together in just a few minutes, it tastes fresh, fruity and pleasantly light. Best of all, you can tweak it however you like.
Ingredients
- 2-3 tbsp natural yogurt (1.5% fat)
- 2-3 tbsp low-fat quark, or thick Greek yogurt / fromage blanc
- vanilla, to taste
- mixed nuts, e.g. almonds, cashews, walnuts, hazelnuts, Brazil nuts
- 1 handful berries (fresh or frozen), e.g. blueberries, raspberries or redcurrants
- up to 1 tbsp flaxseed oil, optional, to taste
- 1 tsp chia seeds, optional, for a source of omega-3
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 280 kcal | 280 kcal |
| Carbohydrates | 14 g | 14 g |
| Protein | 14 g | 14 g |
| Fat | 17 g | 17 g |
| Fibre | 4 g | 4 g |
| of which sugar | 8 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Stir the natural yogurt, quark and vanilla together well in a bowl and let it rest for a moment.
- If you like, stir in the flaxseed oil and chia seeds now.
- Top with mixed nuts and berries to taste and serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 280 kcal |
|---|---|
| Carbohydrates | 14 g |
| Protein | 14 g |
| Fat | 17 g |
| Fibre | 4 g |
| of which sugar | 8 g |
Frequently asked questions
Is this breakfast high in protein?
Yes. The quark and yogurt provide plenty of protein, while the nuts and flaxseed oil add good fats, making it a satisfying way to start the day.
Can I use frozen berries?
Absolutely. Frozen berries work just as well as fresh. Simply let them thaw briefly first or stir them in straight from frozen.
How many calories are in this breakfast?
Depending on how many nuts you add and whether you use flaxseed oil, it comes to roughly 250 to 320 kcal per serving. These figures are estimates.
Can I make it ahead?
You can stir together the yogurt and quark base the night before and keep it in the fridge. For the best texture, add the nuts and berries just before eating.
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