Quark with fruit for breakfast: banana, kiwi and granola

By Roel van den Bogaard, personal trainer and founder of Aurora Personal Training in Eindhoven.

This quark breakfast combines 250 g low-fat quark, half a banana, half a kiwi, 10 g chia seeds and 30 g speculaas granola. Add a pinch of cinnamon and optional honey. The recipe makes one serving and takes approximately 3 minutes if the granola is already prepared.

A bowl of quark with fruit is practical on a working day: there is no cooking involved, and the ingredients are easy to measure. Quark provides protein, fruit adds flavor and granola gives the bowl a crunchy topping.

Below you will find the complete recipe, advice on choosing quark and tips for preparing your breakfast ahead of time.

• 250 g low-fat quark
• ½ banana
• ½ kiwi
• 10 g chia seeds
• 30 g speculaas granola
• Pinch of cinnamon
• Honey, optional

Prefer homemade granola? Use our speculaas granola recipe. Speculaas is a Dutch spiced biscuit flavor. Preparing the granola takes additional time beyond assembling this breakfast bowl.

1. Put the quark in a bowl. Spoon the 250 g low-fat quark into your breakfast bowl.
2. Add the fruit. Peel the half banana and half kiwi, then cut both into pieces. Arrange them over the quark.
3. Add chia seeds and granola. Sprinkle the 10 g chia seeds and 30 g speculaas granola over the fruit.
4. Finish the breakfast. Add a pinch of cinnamon and optional honey to taste. Serve immediately.

Quark is an easy way to add protein to breakfast. Dairy products also supply nutrients such as calcium and vitamins B2 and B12. According to the Netherlands Nutrition Centre, low-fat and reduced-fat dairy without added sugar fits within its Dutch healthy eating guidelines, the Schijf van Vijf. [1]

Combining quark with fruit and granola makes this breakfast versatile. How filling it feels and whether the serving suits you will vary from person to person. Consider what you eat throughout the rest of the day too.

Using average figures from the Netherlands Nutrition Centre, 250 g low-fat quark provides approximately 21 g protein and 127 kcal. This calculation covers the quark alone. [2]

The banana, kiwi, chia seeds, granola and optional honey add to these amounts. Check the label on your quark for a more accurate calculation, because products differ.

No fixed calorie figure is given for the complete breakfast bowl. Calculating that requires the edible weight of the fruit, the granola you use and the amount of any honey.

The original recipe uses low-fat quark. If you want to try another base, compare its nutritional information on the label.

Full-fat quark is not automatically necessary for building muscle, and low-fat quark does not make you lose weight by itself. Your choice depends on taste, energy needs and the rest of your diet.

An almond- or coconut-based alternative may have a different protein content from dairy quark. Choose based on its nutritional information and any added nutrients. Labels also matter when choosing a lactose-free version. [1]

The original recipe uses banana and kiwi. For variety on another occasion, try one of these combinations:

• Summer flavors: strawberries and blueberries, with optional honey
• Fresh and crunchy: apple, cinnamon and walnuts
• Tropical: mango, banana and coconut
• Autumn flavors: pear, figs and cinnamon

These are flavor variations, separate from the original ingredient list. Honey, nuts and coconut are additional ingredients that change the nutritional values.

This recipe already specifies the topping amounts: 10 g chia seeds and 30 g speculaas granola. Measure these before adding extras.

For a different version, you could consider:

• Oats: as an alternative grain topping or an extra addition
• Walnuts or seeds: for flavor and texture
• Nut butter: for a creamy addition
• Cacao nibs: for a distinctive cacao flavor

Adding more ingredients does not automatically make a breakfast better suited to your needs. Choose what you enjoy and consider the total serving.

Want to understand how protein, carbohydrates and fats fit together? Read our guide to macronutrients.

Want to prepare breakfast the evening before? Keep the quark covered in the refrigerator at 4°C. Store granola separately and add it just before eating to preserve its crunch. [1, 3]

For the best flavor and texture, cut the banana and kiwi shortly before serving. If you cut fruit ahead of time, prepare it hygienically and keep it covered in the refrigerator.

Ideally, prepare one serving for the following morning. Follow the use-by dates and storage instructions of all the products you use. For a leftover assembled bowl, the general guidance is to refrigerate leftovers for no more than two days; a shorter product shelf life takes priority. [3]

Taking your breakfast to work? Keep the quark cool during transport, for example in an insulated bag with an ice pack, and refrigerate it when you arrive. Avoid leaving the bowl on your desk for a prolonged period.

Before work

With granola already prepared, you only need to measure the ingredients and cut the fruit. You can prepare the toppings ahead of time and keep the quark refrigerated.

After a workout

Quark contributes to your protein intake. Consider your overall diet and training routine when deciding on a suitable serving. You do not need to eat this specific breakfast immediately after every workout.

On a rest day

You can enjoy the same breakfast bowl on a rest day. Adjust the serving to your needs and preferences instead of following a separate rule for quark on training days and rest days.

Is quark with fruit a healthy breakfast?

It can fit within a healthy eating pattern. Plain low-fat quark is a practical dairy base, while fruit adds flavor and variety. Your choice of granola, any honey, the serving size and the rest of your daily food intake also matter. [1]

Is this breakfast sugar-free?

No. Quark and fruit contain naturally occurring sugars. Granola may contain added sugar, and the optional honey adds sugar too. Check the granola recipe or label before describing a version as having “no added sugar.” [4]

Can I replace quark with yogurt?

Yes, for a different version, but the protein content and texture may change. Compare the labels and remember that the nutritional values will not necessarily remain the same.

Is this recipe lactose-free or vegan?

The original recipe with regular low-fat quark is neither lactose-free nor vegan. Lactose-free quark can be used for an adapted version. For a vegan version, choose a suitable plant-based alternative, check the granola ingredients and leave out the honey.

Which allergens does this breakfast contain?

Regular quark contains milk. Depending on the recipe and products, granola may contain nuts, cereals containing gluten or milk ingredients. Check the granola and other packaged ingredients.

How many calories are in the entire bowl?

Calculate the total using product labels and the amounts you actually use. Add together the quark, fruit, chia seeds, granola and honey. The approximately 127 kcal mentioned earlier applies only to the 250 g low-fat quark, not the complete breakfast.

Want to alternate with a warm breakfast? Try our high-protein pancakes.

Would you like your breakfast, training and daily routine to work better together? At Aurora Personal Training in Eindhoven, we help you build practical habits that fit your goals and schedule.

Book a free personal training intake at Aurora.

The following sources are published in Dutch by the Netherlands Nutrition Centre (Voedingscentrum).

1. Milk, dairy products and plant-based alternatives.
2. Average nutritional values of low-fat quark.
3. Safe refrigeration and storage.
4. Nutrition claims and added sugars.