My Healthiest Bircher Muesli (Overnight Oats)

Published by

Jasmine

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I love a healthy, prep-friendly breakfast option and this one takes like 5 minutes! Bircher Muesli (the original Overnight Oats) is perfect for this, you simply make it the night before and add any toppings right before serving…

INGREDIENTS

Muesli ingredients:

Whole rolled oats (porridge oats tend to get a bit sloppy)

Chia seeds

Flaxseed

Kefir (can be swapped with plant-based kefir or oat milk, if you skip the extra water)

Greek yoghurt (can be swapped for a plant-based coconut yoghurt)

Almond butter (or any other nut butter you buy)

Apple

Lemon juice

Cinnamon

Maple syrup (or honey)

Optional topping ideas:

Nut butter, toasted pumpkin seeds and blueberries

Greek yoghurt, seeds, blueberries and banana

Nut butter, toasted pistachios and banana

Greek yoghurt, toasted cashews and raspberries

Cashew butter, toasted coconut flakes and goji berries

NOTES & TIPS

This is a simple recipe, the only decision you really have to make is how much water to add; I used 100ml, though you can add up to 3x more if you prefer a looser, more porridge-like texture (bear in mind that as the oats, chia and flaxseed soak, they absorb a lot of liquid, so always do a little more liquid than it ‘looks’ like it needs). This is bearing in mind that the ingredients (particularly the chia seeds) will thicken up the texture as they soak and absorb moisture. This keeps for around 4 days in the fridge. Some people prefer to add the apple before serving but I find it doesn’t make much of a difference so I’d rather save time and do it all in one go.

In terms of nutrition, the base recipe of this small pot portion has 11.5g protein and 8.5g of fibre, and with my toppings as shown in bowl in the first image, I got 11g of fibre and 20g of protein. You can easily double this recipe and make two larger pots, if you need a more substantial breakfast to fuel exercise or want to hit specific nutrition goals. Or alternatively, add some vanilla-flavoured (or inoffensive plain) protein powder if you’re looking to hit 30g per meal.

Bircher Muesli

  • Servings: 2
  • Difficulty: Easy
  • Print

A simple, quick prep-ahead breakfast that can be customised however you like

No special equipment needed, prep at least 8 hours before you intend to eat it


Ingredients

  • 55g of whole rolled oats
  • 20g of milled flaxseed
  • 17g of chia seeds
  • 1 apple (grated)
  • 10g of maple syrup
  • Juice of 1/2 a lemon
  • 100ml of kefir
  • 15g of almond butter
  • 60g of Greek yoghurt
  • c.100ml of water
  • Optional toppings (see notes)


Directions

  1. Add the grated apple to a bowl and squeeze over the lemon to prevent oxidisation
  2. Add the oats, flaxseed, chia seeds, almond butter, Greek yoghurt, kefir, maple syrup and water (adjusted to your desired consistency) – stir together
  3. Add the mixture to a container and refrigerate for at least 8 hours
  4. Serve with your extra toppings

Let me know if you try this easy, healthy meal prep!

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