This breakfast cup layers five familiar foods without treating any of them as a single-nutrient ingredient. The yogurt, oats, chia and walnuts all contribute more than one macronutrient; the numbers below include each contribution.
Choose plain nonfat Greek yogurt and oats labeled suitable for no-cook preparation. The seeds are stirred into a moist food rather than served dry on their own. The recipe is an assembled breakfast idea, not a claim that a fixed serving fits everyone’s needs or produces identical block counts.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 150.0 g Plain nonfat Greek yogurt
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 120.0 g Raw strawberries, hulled
USDA ingredient and calculator
Strawberries, raw · FDC 167762 · Source dataset
Send this amount to the Food Calculator → - 8.0 g Dried chia seeds
USDA ingredient and calculator
Seeds, chia seeds, dried · FDC 170554 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Dry regular or quick rolled oats suitable for no-cook use
USDA ingredient and calculator
Cereals, oats, regular and quick, not fortified, dry · FDC 173904 · Source dataset
Send this amount to the Food Calculator → - 5.0 g English walnut kernels, chopped
USDA ingredient and calculator
Nuts, walnuts, english · FDC 170187 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Use a clean serving glass or bowl. Rinse the strawberries, remove their leafy tops, and weigh the edible amount before slicing.
- Stir the measured chia seeds and oats through the yogurt so they are moistened. Use oats appropriate for no-cook preparation; otherwise choose a matching cooked-food record and recalculate.
- Layer the yogurt mixture and strawberries, then add the chopped walnuts. Serve without unlisted sweeteners or toppings. No cooking is required.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 255
- Protein (g)
- 20.1
- Total carbohydrate (g)
- 28.8
- Fiber (g)
- 7.0
- Available carbohydrate (g)
- 21.8
- Total fat (g)
- 7.6
Original added-fat equivalent (÷1.5): 5.10. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
The listed time excludes optional resting or soaking. Mixing changes texture but is not a raw-to-cooked yield calculation. Keep the dairy ingredients chilled until assembly. Any alternative yogurt, sweetener or topping needs its own nutrient record. Database-derived estimates, not laboratory analysis. Exact starting preparation states are specified. No raw-to-cooked yield, nutrient-retention factor or finished per100g concentration is invented. Heating may change water or nutrient content; brand and preparation differences remain. Eat the full listed serving including dressing for these estimates. Times are editorial estimates; no physical kitchen testing was performed.
- fdc.nal.usda.gov reference
- fdc.nal.usda.gov reference
- www.foodsafety.gov reference
- www.foodsafety.gov reference
Keep the bigger picture in view.
These are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
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Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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