Today’s bircher muesli recipe is part of my Sunday Prep series; simple recipes that can be prepared on the weekend and eaten during the week.
Starting the day with a healthy breakfast, preferably after some kind of physical activity, sets the tone for a feel-good kind of day. By fueling up with protein, fiber, complex carbohydrates and high quality fats you’re giving your body and mind the energy it needs to stay active and focused.
But preparing a wholesome meal first thing in the morning can sometimes be a little challenging, especially if you’re crunched for time. This breakfast recipe makes mornings a breeze.
I hope that you’ll spend the time you save doing something relaxing while you eat, such as reading a book, making notes in your journal, or (even better) sitting in the sunshine!
Pssst: Want a little more? Download my complete Sunday Prep guide, with five tasty recipes, plus a grocery list, and two 30 minute workout videos for free. Get your FREE sample week here.
What’s Bircher Muesli?
You may know bircher muesli as “overnight oats” — they are pretty much the same thing. Rolled oats are soaked in liquid with a few added bits of deliciousness thrown in.
This recipe is as simple as mixing the ingredients together, leaving it in the fridge overnight, and enjoying a yummy, healthy breakfast the next day.
Traditionally, in Australia at least, bircher muesli is made by soaking the oats in apple juice, with lots of grated apple and sultanas, and a good drizzle of honey. It’s delicious. But it’s also really high in sugar. My low sugar recipe uses coconut milk and plain yogurt, with added sweetness from whole fruit. You can drizzle a little honey to serve, or use a few drops of liquid stevia.
Apart from taking the stress of out of breakfast, soaking oats overnight is better for your body than eating them raw. Soaked oats are easier to digest, reducing post-breakfast bloat AND helping you to absorb more minerals from the oats themselves.
Soaking oats (or cooking them as oatmeal) also makes them expand, which means that you can eat a larger portion without the extra calories. Not that we’re in the business of counting calories, but we’re also not in the business of overeating!
Speaking of overeating…in the video I am making a bowl of bircher muesli for Nate, my husband, who, as I mention, is a rather hungry fellow. You may prefer to divide the ingredients into two (or even three) bowls.
Remember to always listen to your body when it comes to eating.
In the video I’m showing you how to make this recipe, and adding in a few tips along the way. Don’t have time to watch right now? Scoot to the end of the page and grab the recipe instead.
Low Sugar Bircher Muesli
Serves 2 – 3 | Print It Here
Customize this recipe by adding your favorite toppings, or use different grains (such as brown rice, buckwheat or quinoa flakes) in place of, or as a combination with, the oats.
1 cup thick rolled oats (not instant)
1/2 cup coconut milk
1/2 cup plain yogurt (unsweetened)
1/2 a green apple, grated
juice from 1/2 a lemon (optional)
1/2 cup frozen blueberries
1/4 cup walnuts
Additional scrumptious things: shredded coconut, cinnamon, seeds…
Combine all of the ingredients in a large bowl; mix well (add a little water if mixture is too thick). Divide into serving bowls and leave in the fridge for two hours or overnight. Enjoy.
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Now I’d Love To Hear From You
What’s your breakfast of choice this week? Let me know by leaving a comment below.