Tibetan Tsampa Porridge with Butter and Brown Sugar

By AislePrompt Editorial · Published 2026-06-05 · Updated 2026-06-05

A nourishing Tibetan breakfast porridge made from roasted barley flour simmered with water, enriched with butter and sweetened with brown sugar. This Asian-inspired recipe, ready in about 15 minutes, combines roasted barley flour (tsampa), water, yak butter or unsalted butter into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 220 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1/2 cup roasted barley flour (tsampa)
• 2 cups water
• 1 tbsp yak butter or unsalted butter
• 2 tbsp brown sugar
• 1/4 cup milk (optional)

Instructions

1. Step 1: In a medium saucepan, bring 2 cups water to a boil over medium-high heat.
2. Step 2: Gradually whisk in 1/2 cup roasted barley flour (tsampa) to the boiling water, stirring constantly to prevent lumps.
3. Step 3: Reduce heat to low and simmer the porridge for 5 minutes until it thickens to a smooth, creamy consistency.
4. Step 4: Remove from heat and stir in 1 tbsp yak butter (or unsalted butter) and 2 tbsp brown sugar until fully melted and combined.
5. Step 5: If desired, add 1/4 cup milk to the porridge for extra creaminess and stir well.
6. Step 6: Serve warm as a hearty Tibetan breakfast that provides lasting energy for the day.