The Breakfast Debate & Banana Chai Fiber Oat Cups Recipe

These Banana Chai Oat Cups are amazing and nutritious to keep you feeling at your best! Of course, it contains our favorite super food; fiber. They’re easy to make and you can even save them in the morning for a nutritious breakfast. Because they say breakfast is “the most important meal of the day”, but is it really? Let’s discuss.

Is Breakfast as Important as They Say?

We have been made believe those who eat breakfast are generally more healthy than those who don’t.

BUUUT these statements are based on observational studies and not real science. Basically, those previous studies decided breakfast was the significant factor and ignored the real significant factor of lifestyle.

Actual Science Has Shown…

Generally, people who eat breakfast eat things like fiber (oatmeal, yogurts, breads). And by now, you should know a high-fiber diet reduces the risk of heart disease, type 2 diabetes, and weight gain. Which is all the things researchers decided what makes breakfast eaters healthier. Also, breakfast eaters generally have more active and health-conscious habits like exercising and drinking water.

While those who don’t eat breakfast, typically don’t have the same lifestyle. They are typically smokers and heavy drinkers. And yeah, those lifestyles lead to heart disease and numerous other health effects. So, our research leads us to believe breakfast does NOT determine if a person is healthy or not. 

In addition, we learned from our previous blog post, how fasting benefits the body. And we don’t mean not eating for a whole day, but more so simple intermittent fasting. But note, fasting isn’t for everyone. In fact, Registered dietitians encourage you to listen to your hunger cues more so than worrying about “the most important meal of the day”.

Let Fiber be Apart of Your First Meal

Whether you choose to break-your-fast, at 8am or 12pm, we want to focus on why you should include fiber with your first meal

Fiber is a complex carbohydrate that your body doesn’t easily digest. Which is good. This means high-fiber foods sit in your stomach longer than simple carbohydrates, like sugar. This is why you’ll more feel full after eating a bowl of oatmeal than a bowl of sugary cereal. 

And, let’s not forget the beautiful bathroom experiences we have when eating a high-fiber diet. Ahh…such a relief! 

The Recipe

These Banana Chai Oat Cups can be a great breakfast or snack at the time you feel is right for your body. They are packed with a ton of fiber from the oats and Naturlax! Our Chai Flavored Fiber Powder is what gives these oat cups their delicious flavor. They are great for adults and kids. So, pack it with your lunch or a child’s lunch. 

If you like this easy recipe, check out Pumpkin Vegan Oat Bars!

Banana Chai Oat Cups

These Banana Chai Oat Cups are amazing and nutritious to keep you feeling your best! Of course, it contains our favorite super food; fiber. They're easy to make and you can even save them in the morning for a nutritious breakfast.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast
Cuisine American
Servings 6


  • Small Mixing Bowl
  • Large Mixing Bowl
  • Spatula
  • Cupcake Paper Cups
  • Muffin Pan


  • 3 cups Old Fashioned Oats
  • 2 tsp Baking Powder
  • 1/2 tsp Himalayan Salt
  • 2 tsp Ground Cinnamon
  • 1/4 cup Organic Maple Syrup
  • 1 Chai Flavored Fiber Packet
  • 6 oz Water
  • 1 cup Unsweetened Almond Milk


  • Preheat the oven to 350 degrees. In a small bowl, mix the Chai Fiber Packet with water until the mixture has reached a gel-like consistency. Set aside
  • In a large mixing bowl, combine the dry and wet ingredients along with the chai/water mixture.
  • Place into muffin pan and bake for 15-17mins. Then, enjoy or save for the next morning for the perfect on-the-go breakfast.
Keyword Banana, Healthy Recipes for Kids, Oatcups, Oatmeal, Vegan Breakfast
Tried this recipe?Let us know how it was!

Should You Include Fiber with Your Fast?

Whether you choose to fast or not we wanted to answer the questions: What can you consume while fasting? Should you include fiber with your fast?

Why Fast?

There are various techniques and reasons for fasting other than weight loss. Research has shown fasting to actually help the regrowth of cells and support the fight against heart disease.

“The intent of intermittent fasting isn’t necessarily only to restrict calories, but also to allow your body to focus on maintenance and recovery, rather than digesting.”

Also, fasting isn’t just a trend. Humans have been fasting for centuries whether for religious reason or during the hunter-gather period. Fasting, has a long history and have been studied due to the religions that practice fasting.

It’s important to choose a fast that’s right for you and your needs. Some choose to fast most of the day and leave a few hours for eating, 16:8. Others do a variation between days. So, they’ll fast for 2 days out of the week. However, intermittent fasting 16:8, seems to be the easiest and most popular.

Here’s What Your Body Does While Fasting:

While in a fasting state, the body produces ketones. Ketones are responsible for the protein and molecules that influence health and aging.
While in a fasting state, the body is working by producing ketones.

After we eat, our bodies use glucose for energy and fat is stored and becomes triglycerides [lipids]. But when you’re not eating, “triglycerides are broken down to fatty acids and glycerol, which are used for energy. The liver converts fatty acids to ketone bodies, which provide a major source of energy for many tissues, especially the brain, during fasting.”

By restricting your calorie intake, your body produces ketones. This molecule is in charge of proteins and other molecules that influence health and aging. Ketones also have significant effects on your systematic metabolism. Because of how your body works while fasting, studies have shown fasting to have tremendous effect on increasing life-span. Prolonged calorie restriction in animals has shown an 80% increase in life-span.

What Can I Eat While Fasting?

Contrary from what most people believe about fasting, there are actually a few things a person can consume during this state. This can be foods and beverages such as black coffee, water, tea, coconut oil, butter, and bone broth.

Aside from the healthy fats like butter and coconut oil, it is key to stick to low-calorie drinks and supplements during your fast. Although, the healthy fats contain calories, it won’t break your ketones state.

What About Fiber?

Naturlax Flavored Fiber Packets contains 20 calories per serving.

Fiber, has been proven to help with appetite control. This means, by including more fiber into your diet, you’ll actually feel fuller for longer. Fiber, ” creates a gel-like substance in the gastrointestinal tract that takes up more space in your stomach. “

So, how can fiber help you with fasting? Well, most fiber supplements, such as Naturlax, contain calories that can break your fast. So, we don’t suggest fiber while fasting. Instead, try including fiber into your preparation routine. Since fiber helps you fell fuller for longer periods, it can help fight the hunger cravings.

Most importantly, fiber will relieve any fasting-related constipation! A common side effect of any diet changes is constipation. To prevent this, include high fiber foods, or fiber supplements along with plenty of water before your fasting periods.