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1 Serving




As someone who was recently diagnosed with Mast Cell Activation Syndrome, and has spent the last almost thirty years of my life without any dietary restrictions, you can imagine how hard it is now to suddenly become ill to foods I had been enjoying my whole life. My journey to wellness lead me to create each and every one of these recipes featured on Damngoodthyme.

With the diagnosis of MCAS came hormonal imbalances, leading to hypothyroidism and PCOS. What I was unaware of at the time of these diagnoses, was that diet would play the biggest role in helping me achieve remission and lose the weight gained from all of the inflammation my body was under. I began to prioritize eating high protein meals to help with blood sugar imbalances.

While working from home has its benefits, it always seems as though meal times creeps up on me. I often find myself unprepared and in a hurry trying to figure out what to throw together. Between feeding the dogs, and ad-hoc meetings, before I know it lunch time rolls around. One of the most important things with PCOS and regulating my blood sugar was ensuring I have a breakfast that is high in protein and fiber to balance my blood sugar for the day. After removing all dairy from my diet, I still was able to reap the benefits of a high protein Greek yogurt like Kite Hill's Greek Style Yogurt.

My yogurt bowls are typically topped off with some frozen fruit (in this case strawberries), and some nuts/or seeds. I'd love to know what your favorite add ins are- drop them below!


  • 1 cup dairy free yogurt

  • 1/4 cup strawberries

  • 1/4 cup walnuts

  • 1/2 tsp cinnamon


Walnuts: Feel free to mix up the walnuts with any nuts/seeds that you prefer.

Strawberries: Feel free to mix the fruit up with any fresh/frozen fruit that you prefer.


  1. Choose a Diary Free Yogurt: To a bowl, add your favorite dairy free yogurt. We recommend choosing a high protein yogurt such as "Kite Hill's" dairy free Greek Style Yogurt.

  2. (Optional) Add Sweetener/ Vanilla: If preferred, add 1 tsp of vanilla and/ or 1 tbsp of maple syrup to give the yogurt some natural flavor and sweetness.

  3. Add Toppings: Add the walnuts, and either fresh or frozen berries to the bowl. Top with cinnamon.

  4. Enjoy! Enjoy this light and gut friendly breakfast and feel free to switch up the options! Add in different fruits or swap out the nuts with a grain free granola.


What ingredients can I substitute?

 The strawberries can be substituted with any frozen or fresh fruit. Also, the walnuts can be substituted with any nuts or seeds.

How can I make this AIP Compliant?

To make this dish AIP compliant use an additive free coconut yogurt. Also, omit the nuts/seeds topping and opt for desiccated coconut or other dried fruits.


  1. Proper storage and meal prep instructions for a yogurt bowl can help maintain its freshness and ensure food safety. Here's a guide to help you:


  1. Refrigeration: Always store yogurt bowls in the refrigerator to prevent bacterial growth. Yogurt is a dairy product and can spoil if left at room temperature for an extended period.

  2. Airtight Container: If you're preparing yogurt bowls in advance, store them in airtight containers to maintain freshness and prevent odors from affecting the taste.

  3. Separate Ingredients: If your yogurt bowl includes toppings like granola, nuts, or fruit, consider storing them separately and adding them just before eating. This helps maintain the texture of toppings and prevents them from becoming soggy.

Meal Prep:

  1. Batch Preparation: Prepare larger quantities of yogurt and portion them into smaller servings for the week. This can save time during busy mornings.

  2. Layering Technique: If your yogurt bowl includes layers of ingredients like yogurt, granola, and fruit, consider layering them in a way that preserves the crunchiness of toppings. For example, keep granola separate until you're ready to eat.

  3. Freezing Ingredients: Some ingredients, like fruit, can be frozen beforehand and added to the yogurt bowl later. This is especially useful for maintaining a cool temperature if you have a commute before eating.

  4. Add Fresh Ingredients Last: If your yogurt bowl includes fresh ingredients like sliced banana or berries, add them just before eating to preserve their freshness and texture.

Meal Prep Duration:

  1. Short-Term: If you're prepping yogurt bowls for a few days, ensure that all ingredients are fresh, and store them in the refrigerator.

  2. Long-Term: If you're planning for an extended period, consider freezing some ingredients separately and assembling the bowls fresh each day for the best taste and texture.


  1. Clean Hands and Utensils: Ensure that your hands and any utensils used in the preparation are clean to maintain food safety.

  2. Check Expiry Dates: Be mindful of the expiration dates of yogurt and other perishable ingredients. Use the ingredients with the earliest expiration dates first.

By following these storage and meal prep guidelines, you can enjoy delicious and fresh yogurt bowls while ensuring food safety.