Kick-Start Your Day With These Prebiotic-Powered Recipes

Kick-Start Your Day With These Prebiotic-Powered Recipes

Looking for a simple—and delicious—way to support your gut? Try these prebiotic-packed recipes courtesy of Solaray partner and nutrition specialist Lindsay Cotter, founder of Cotter Crunch. They’re perfect at breakfast to help you start your day off right. But they make for great additions to your afternoon, too.

Each features our Mycrobiome™ Prebiotic Powder, designed to support overall colon and digestive health as well as butyric acid production to promote a healthy gut barrier.*The non-gritty powder dissolves easily and comes in an unflavored option that’s ideal for incorporating into these and all manner of drinks and dishes. It’s non-bloating and made without soy, and is also vegan, gluten-free, and keto-friendly. Want even more support? After you enjoy your prebiotics, take one of our Mycrobiome Probiotic formulas for a comprehensive gut wellness routine.*

PROATS (Protein Oats) 

Serves 1


  • 1/8 cup gluten-free rolled oats
  • 3/4 cup unsweetened almond milk 
  • 1 Tablespoon ground flaxseed
  • 1 teaspoon psyllium husk powder
  • 1 scoop Solaray Prebiotic Powder (unflavored)
  • 1 serving grass-fed whey protein or plant protein powder
  • Optional toppings: berries, chocolate chips, nut butter, flaked sea salt 


  1. Add the oats and milk to a microwave-safe bowl. Microwave for 2 minutes (be careful it doesn’t overflow).
  2. Add the remaining ingredients and stir until combined. 
  3. Top with toppings of choice. 

Recipe created by Sammi Ricke (Recipe Tester and Community Manager at Cotter Crunch)



Makes 20-25 bites or balls


  • 3/4 cup gluten-free rolled oats (see note)
  • 1/3 cup dark chocolate chips
  • 1/2 cup shredded unsweetened coconut
  • 1/3 cup chopped nuts or ground flaxseed 
  • Pinch cinnamon
  • 1 to 2 scoops Solaray Prebiotic Powder (unflavored)
  • 1/3 cup no-stir creamy nut butter
  • 1/3 cup honey or maple syrup 


  1. In a large bowl, mix together the rolled oats, chocolate chips, coconut, nuts, pinch of cinnamon and the prebiotic powder.
  2. Add the creamy nut butter and honey or maple syrup, and stir to combine.
  3. Adjust the amount of honey or maple syrup needed for the batter to stick together.
  4. If batter is too sticky, add 1-3 tablespoons of a plant-based protein powder or ground oats, and mix together.

For Energy Balls:

  1. Place batter in the fridge for 20 minutes. This allows for easier rolling later.
  2. Line a cookie sheet or large container with parchment paper. Set aside.
  3. Remove the batter from the fridge, and roll into 1-1.5-inch balls. Place balls on a cookie tray. Then, freeze for 20-30 minutes.
  4. Once chilled, transfer into a plastic bag.
  5. Store in the fridge or freezer for up to 6 weeks.

For Energy Bites:

  1. Spritz an 8x8 brownie pan with oil. Press the batter into the pan until evenly dispersed. Place the pan in the freezer for 15-20 minutes.
  2. Remove the pan from the freezer and cut the batter into 20 even squares. Place the square bites back in the freezer for 10 more minutes. Once chilled, transfer into a plastic bag.
  3. Store in the fridge or freezer for up to 6 weeks.

Note: Do not swap out rolled oats for quick oats. They will not hold the bites together well. 

Recipe created by Lindsay Cotter (Nutrition Specialist and Founder of Cotter Crunch)



Makes 2 small drinks or 1 large


  • 1 cup cold water
  • ¼ cup non-dairy creamer, full-fat coconut milk, or organic heavy whipping cream 
  • 1/4 teaspoon vanilla extract 
  • 1 scoop Solaray Prebiotic Powder (unflavored)
  • 1-2 servings instant organic coffee or espresso
  • Handful of ice (3-4 cubes)
  • Optional sweetener such as maple syrup or coconut sugar


  1. Combine the cold water, creamer, vanilla extract, prebiotic powder, instant coffee, and 3-4 ice cubes in a high speed blender and blend until creamy. Taste and add additional sweetener if desired.
  2. Pour into a large glass or 2 smaller glasses and serve right away.

Recipe created by Lindsay Cotter (Nutrition Specialist and Founder of Cotter Crunch)

Recipes and images courtesy of: @cottercrunch/

Lindsay Cotter created Cotter Crunch in 2009 as a nutrition resource for athletes with recipes using real foods. Today, her recipes still focus on healthy, wholesome ingredients while also—after personally shifting to a gluten-free diet—providing inclusive ingredients for all diet types.

As part of a balanced diet and healthy lifestyle.

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