Symptom Tolerance Scores
Instructions
- 1
Preheat your oven to 170°C and lightly grease or line 4 muffin cups (this will give 2 small snack servings of 2 cups each).
- 2
In a medium bowl, mash the banana until very smooth, then whisk in the Greek yogurt, milk, protein powder, cinnamon, and honey or maple syrup (if using) until no lumps remain.
- 3
Fold in the cooked quinoa and ground flaxseed until the mixture is evenly combined and slightly thick but spoonable; if it seems too thick, add 1–2 tablespoons (15–30 ml) more milk.
- 4
Spoon the mixture evenly into the muffin cups, gently pressing down so there are no air pockets and the tops are level.
- 5
Bake for 12–15 minutes, until the tops are just set and feel springy to the touch; avoid overbaking so they stay soft and easy to digest.
- 6
Let the cups cool for at least 5 minutes before eating; serve warm or at room temperature, which is gentler on a sensitive GLP-1 stomach and keeps aromas mild.
GLP-1 Tips
- If your appetite is low on GLP-1 medication, start with just one warm quinoa cup, eat slowly, and save the second for later to avoid nausea while still getting steady energy from protein, complex carbs, and healthy fats.
- For very sensitive stomach days, blend the wet ingredients together first for extra smoothness and skip the honey to reduce sweetness that can sometimes worsen nausea.
Storage
Cool completely, then store the quinoa cups in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave for 15–20 seconds or enjoy at room temperature; avoid strong reheating to keep the aroma mild.
Nutrition Information
Per serving (1 of 2 servings)