For years, my mornings started with a smoothie or smoothie bowl. It felt like the “healthy” thing to do, and for a long time, it was my default breakfast. But when I began my gut-healing journey, I realized that those cold, raw meals weren’t serving me anymore. My digestion needed warmth, grounding, and simplicity. After some trial and error, I landed on what has now become my favorite way to start the day: a protein millet breakfast bowl. It’s nourishing, balanced, and – most importantly – it makes me feel my best.
Why Millet?
When most people think of a healthy breakfast grain, oats are usually the go-to. But through my gut-healing journey, I discovered that millet works even better for me (although I do still eat protein oatmeal from time to time!). Millet is an ancient gluten-free grain that’s naturally easy to digest, gentle on the gut, and full of nutrients.
The combination of complex carbs, fiber, and plant-based protein provides steady, blood sugar balanced energy. Millet is also rich in magnesium, B vitamins, and antioxidants, which are all supportive for digestion, energy, and overall wellness.
Another reason I love millet is its versatility. It has a mild, slightly nutty flavor and fluffy texture that works beautifully as the base of a warm breakfast bowl.
I will admit – after years of being all about blood sugar balance, I was hesitant to start my day with a grain-based bowl*. But I decided to tune out all of the nutritional noise about carbs I had picked up over the years, and tune into my body instead. I feel amazing after eating this bowl, and that is what I decided to listen to!
PS*: While weight loss is not one of my health goals, I have lost weight starting my day with this breakfast. This goes to show carbs are not the metabolic enemy!
But What About Protein?
Before being diagnosed with SIBO, a parasite, and gut dysbiosis, I was eating anywhere from 120-140 grams of protein per day. I would often pair my morning smoothie bowl with grass-fed beef meatballs or chicken sausage in order to hit my goal. Given what I was hearing on social media and even the medical community, I thought that is what I was supposed to do. However, after tuning in and listening to my intuition, something told me I might be eating too much protein, so I majorly cut back. I am now consuming a more moderate amount (about 60-75 grams per day) and feel so much better! I truly believe all of that protein – especially from animal-based sources – was slowing down my digestive motility and making my symptoms worse. Now I know that not all protein is created equal. I have turned to more easy-to-digest options like grass-fed beef protein powder, chicken, fish, turkey, and Greek yogurt.
For example, in my millet bowl, I add a scoop of Be Well By Kelly unflavored grass-fed beef protein powder for an easy boost that blends in seamlessly. I’ll also sprinkle in hemp seeds for plant-based protein and omega-3s. To round things out, I top the bowl with pumpkin seed butter for healthy fats and a drizzle of richness, and finish it with stewed wild blueberries for antioxidants, natural sweetness, and extra gut-loving fiber. This combination gives me steady energy, supports digestion, and feels like a nourishing ritual.
Why It Works for Gut Health
The way we prepare and combine foods can make a big difference in how our bodies digest them. For me, this millet bowl checks all the boxes for a gut-friendly breakfast. It’s warm and cooked – which is much easier to digest than cold smoothies or raw foods – and it provides a gentle balance of protein, carbs, healthy fats, and fiber without overloading my system.
I also use my hand blender to lightly blend the millet once it’s cooked. This simple step breaks it down into a creamier texture, which makes it even easier on digestion while still keeping the whole-grain benefits intact. Paired with moderate protein, healthy fats like pumpkin seed butter, and antioxidant-rich stewed wild blueberries, this bowl is both soothing and supportive for the gut.
Instead of feeling heavy or bloated after breakfast, I feel nourished, grounded, and energized – the way food should make us feel.
Step-by-Step Instructions
Here are some easy-to-follow instructions to make your own gut-healthy protein millet bowl. You can also find the full recipe video on my Instagram.
- Simmer the millet. In a small saucepan, combine ¼ cup coconut milk + ¾ cup water and bring to a boil. Stir in ¼ cup dry millet, reduce heat to low, cover, and simmer for 30 minutes, until the liquid is absorbed and the millet is fluffy.
- Blend for creaminess (optional but gut-friendly). Transfer the cooked millet to a bowl. Add 1 scoop grass-fed beef protein powder (I use Be Well By Kelly unflavored), a spoonful of hemp seeds, and a dash of cinnamon.
Use a handheld blender to pulse/blend to your desired creaminess (or simply stir well). - Warm the berries. In a small saucepan over medium heat, warm 1/2 cup frozen wild blueberries for 3-5 minutes, until stewed and syrupy.
- Top and serve. Transfer the millet into a serving bowl. Add a dollop of pumpkin seed butter (or sprinkle pumpkin seeds) and top with the stewed blueberries. Taste and adjust cinnamon if you like. Enjoy!
Items To Make This Gluten-Free Protein Millet Breakfast Bowl
- Organic millet
- Be Well By Kelly unflavored grass-fed beef protein powder
- Organic hemp seeds
- Cinnamon
- Immersion hand blender
- Pumpkin seed butter
Gluten-Free Protein Millet Bowl
Equipment
- Small saucepan
- mixing bowl
- hand immersion blender optional
Ingredients
- ¼ cup full-fat coconut milk
- ¾ cup water
- ¼ cup dry millet
- 1 scoop Grass-fed beef protein powder I like Be Well By Kelly unflavored
- 1 Spoonful of hemp seeds
- 1 Dash of cinnamon
- Toppings of choice
Instructions
- In a small saucepan over high heat, bring coconut milk/water to a boil.
- Add millet and reduce heat to low. Cover and let it simmer for 30 minutes.
- Once cooked, transfer the millet to a bowl and add the protein powder, hemp seeds and cinnamon. I love to use my handheld blender to blend (it's a texture preference and I feel like it makes it more digestible) but you can just stir everything together.
- Add any toppings of choice and enjoy!
