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, sometimes I will 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. Lately, I have forgone the protein powder and just used two tablespoons of hemp seeds blended right in, and that works for me. 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. This bowl keeps me full until lunch.
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. As mentioned above, I also love to leave out the protein powder and simply blend in two tablespoons of hemp seeds instead. Keep in mind this is half the protein content but easier to digest than a processed powder.
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 see note
- 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!
Notes
If you liked this recipe, you will love the 50+ other recipes in my e-book: Water-Based Cooking!
