Bircher muesli is one of those great recipes that can be made ahead (i.e. the night before), so you have breakfast ready to go in the morning. Perfect for busy bees! You can even make a large batch and store in the fridge for the next 4 days.
My version of this scrumptious breakfast is healthier than a traditional cafe style Bircher muesli. This one is packed with protein, fiber and micronutrients. And it’s lower in sugar than a traditional Bircher, which typically uses fruit juice to soak the oats overnight. I’ve also previously written about the importance of soaking oats overnight.
What makes Bircher muesli so healthy:
- Beta-glucan, a soluble fiber in oats lowers LDL cholesterol, and reduces blood sugar and insulin response [1,2,3].
- Protein from oats, chia seed, yogurt and protein powder provides the building blocks our body needs for functioning, repair and growth. Protein also reduces hunger levels by reducing hunger hormone, ghrelin, and increases satiety hormone, peptide YY [4,5].
- Mangoes are a great source of antioxidants including zeaxanthin and beta-carotene. Zeaxanthin plays a role in eye health and helps ward off macular degeneration. Beta-carotene has a protective role against some cancers .
- High source of vitamin C from mango and apple, which is a potent antioxidant protecting against oxidative stress that can lead to a number of diseases .
- “An apple a day keeps the Doctor away.” Apples are a nutritional powerhouse packed with micronutrients and have a number of health promoting benefits. But one interesting fact is that the non-digestible dietary fiber in some types of apples helps to improve friendly gut-bacteria and may reduce chronic inflammation [8,9].
- B vitamins from oats are vital for metabolism, energy production, nervous system support, immune system support, and the production of neurotransmitters such as melatonin and serotonin (critical for sleep, mood, and relaxation), as well as needed to help our bodies ability to deal with stress .
Vegan & Gluten Free version:
- If you are lactose intolerant, dairy free or vegan, simply replace the natural Greek yogurt with a coconut yogurt.
- For gluten free, replace the oats with quinoa flakes or buckwheat.
Summer Bircher Muesli with Mango
For the Bircher muesli (serves 2):
- 1/2 cup rolled oats
- 1 cup plant-based milk (e.g. unsweetened almond or coconut milk)
- 40g protein powder (I prefer a vegan pea & brown rice blend such as PranaOn)
- 1 apple, grated
- 2 tbls unsweetened shredded or flaked coconut
- 1/2 tsp cinnamon
- 2 tsp maca powder (optional)
For topping (per serve):
- 1/2 mango, sliced
- 1-2 tbls natural Greek yogurt
- 2 tsp chia seed
- Mix all Bircher muesli ingredients together in a bowl, cover and refrigerate overnight, or for at least 3 hours.
- In the morning, remove Bircher muesli from the fridge and serve into 2 bowls.
- Top each bowl with sliced mango, chia seed and natural Greek yogurt, plus a little extra coconut flakes or fruit as you desire.