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Super Seed Bircher Muesli

November 13, 2019 by Monique Leave a Comment

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Super Seed Bircher Muesli is a delicious combination of rolled oats, seeds, cinnamon, your fave milk and a touch of creamy yoghurt. It can easily be made dairy free / vegan. This recipe is super easy to meal prep for a quick healthy breakfast!

Super Seed Bircher Muesli Recipe by Nourish Every Day

I love being creative in the kitchen, but when you’ve got two little babies to attend to each morning, let’s be real…ain’t nobody got time for elaborate breakfasts, unless it’s the weekend and an extra pair of hands is available. So today, I’m sharing with you the breakfast I think I have meal-prepped and eaten about 95% of the weekdays that have gone by since the twins were born.

This recipe for Super Seed Bircher Muesli has varied slightly over time as I tend to just throw things together without measuring anything, but what I’ve typed up for the blog is a nice, neat version. This version mixes well, it’s just the right amount and it soaks up the liquid perfectly. (Can’t say that I get it right like that every time when I don’t measure anything!)

Super Seed Bircher Muesli Recipe by Nourish Every Day

So why make this recipe?

  • It’s great for meal prep – you can make this on Sunday and it can last all week
  • It’s easy to change the recipe up a little by adding different fruit and toppings to the mix
  • It’s high in fibre, protein + healthy fats and also contributes a diverse range of plant foods to your diet with all those different seeds in there
  • It tastes delicious!

Inside my Super Seed Bircher Muesli you will find chia seeds, pumpkin seeds, sunflower seeds and some ground up flaxseed too. I love the thickness and texture that this combination of seeds creates – the chia and flax swell up and make the bircher creamy, while the sunflower and pumpkin seeds add crunch. All of the seeds are whole except the flaxseed, which I grind because it makes the bircher texture much nicer, and it’s also more nutritious – whole flaxseeds often to pass through the body undigested!

Super Seed Bircher Muesli Recipe by Nourish Every Day

As I mentioned, over time I have changed up this recipe a bit – sometimes I’ll add a handful of coconut flakes into the mix, or some cacao powder for a different flavour, or maybe some juicy sultanas to soak in there too. When I was breastfeeding loads and trying to build my milk supply for twins, I would add a heaped teaspoon of brewers yeast into the mixture as well which is a traditional galactagogue (a food traditionally believed to build milk supply). You can also use quick oats or rolled oats for this recipe, it just depends on what you prefer. The quick oats make this very smooth and creamy; the rolled oats make it more textured and chunky.

Of course, the other way you can change up this recipe is with fun toppings and/or mix ins. My go-to toppings are some frozen mixed berries and a sprinkle of granola (I add the frozen berries when I’m prepping the bircher in advance so they are defrosted by the time I want to eat). Other yummy ideas are:

  • stir through some grated apple instead of using berries, so it’s more like a traditional bircher muesli
  • top it with different chopped fruit like peaches or mango when they’re in season
  • use different toppings like walnuts, cacao nibs, flaked almonds or some nut or seed butter.

If you make this recipe, be sure to let me know! Comment below, or take a snap and post it on Instagram and tag me @nourish_everyday!

p.s. if you can’t have oats, check out my 100% gluten free Buckwheat Bircher Breakfast Jars!

Super Seed Bircher Muesli Recipe by Nourish Every Day
Super Seed Bircher Muesli Recipe by Nourish Every Day

Super Seed Bircher Muesli

A delicious combination of rolled oats, seeds, cinnamon, your fave milk and a touch of creamy yoghurt. It can easily be made dairy free / vegan. This recipe is super easy to meal prep for a quick healthy breakfast!
Print Pin Rate
Course: Breakfast
Cuisine: dairy free, egg free, nut free, vegan, vegetarian
Prep Time: 10 minutes
Resting Time: 8 hours
Total Time: 8 hours 10 minutes
Servings: 2 serves

Ingredients

  • 2/3 cup rolled oats or quick oats
  • 2 tbsp chia seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp pumpkin seeds
  • 1 tbsp ground flaxseed
  • 1/2 tsp ground cinnamon
  • 320 mL milk of choice (just over 1 and 1/4 cup)
  • 4 tbsp Greek yoghurt or coconut yoghurt for dairy free
  • 1 cup frozen mixed berries – optional, other toppings in recipe notes
  • 1/4 cup granola of choice – optional, other toppings in recipe notes

Instructions

  • Combine oats, seeds, cinnamon, milk and yoghurt in a large bowl/container. Top with frozen berries, if using them. Cover and refrigerate overnight.
  • When ready to eat, sprinkle on some crunchy granola and enjoy.

Notes

I like to mix this recipe up! You can change the flavour by stirring one of these before soaking: cacao powder, coconut flakes and/or sultanas or even some dried cranberries.
After soaking, some other topping/mix in ideas are:
  • stir through some grated apple instead of using berries, so it’s more like a traditional bircher muesli;
  • top it with different chopped fruit like peaches or mango when they’re in season;
  • use different toppings like walnuts, cacao nibs, flaked almonds or some nut or seed butter.
Super Seed Bircher Muesli Recipe by Nourish Every Day

Filed Under: Breakfast, Recipe

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Monique Cormack

I'm Monique, student nutritionist (and part-time lawyer!) and creator of Nourish Every Day. I share my favourite healthy recipes, nutrition articles and tips. Thanks for stopping by!

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  • | BIRCHER MUESLI | One of my favourite ways to start the day and the perfect swap for a hot porridge bowl during the summer months. I make mine with loads of different seeds and top it off with fruit and usually a generous sprinkling of granola, too. Gotta have all the different textures! Best thing is you can make a big batch in advance which is perfect for when you’re busy running a million and one errands as Christmas draws closer...with fresh berries and colourful toppings it’s fancy enough for a festive brekky too. Recipe for this Super Seed Bircher Muesli is on Nourish Every Day, link in bio or -> nourisheveryday.com/super-seed-bircher-muesli/ #birchermuesli #bircher #oatsforbreakfast #wholegrain #overnightoats
  • | PLANT PROTEINS | There’s a lot of interest in vegan diets these days, and while that’s not for everyone, many of us can benefit from reducing our meat intake and balancing it out with more plant foods. 🌱 One question I get asked a lot is, where do you get protein from in a vegan diet? I feel that there’s a lot of misinformation out there on this point, some like to criticise and downplay the availability of plant protein, whereas others over exaggerate and mislead about the abundance of plant protein. 🌱 In this graphic I wanted to give some realistic, practical examples of a vegan meal relatively high in protein, with quantities that I think you could actually eat in one reasonable, satisfying meal. 🌱 Good sources of vegan proteins include soy products, legumes, seeds and nuts, with smaller amounts of protein in wholegrains and pseudo grains like buckwheat, quinoa and millet. 🌱 Do you incorporate plant proteins into your meals? #veganmeals #plantprotein #plantpowered #eatmoreplants #veganprotein
  • | LUNCH GOALS | Who else loves a snacky lunch plate like this?🙋🏻‍♀️ One of my favourite things to throw together to graze on as lunch times are often pretty busy at my place. • On my plate: cucumber, carrot and baby tomatoes for my veg, mashed avocado for healthy fats, boiled eggs for protein, and some yummy carbs in the form of a quinoa seed loaf. It’s made from a @thesourcebulkfoods mix - I love making my own loaves like this but sometimes it’s nice to have someone else work out the recipe for you! • What do you like to put on your grazing plates? I probably would have added some cheese or hummus as well if I had some! #lunchinspo #lunchideas #eatyourveggies #simplefood #glutenfreeeats
  • | HEALTHY HACKS | planning, shopping, prepping, cooking, it all takes time! Yesterday we had a bbq at our house and with the boys to look after I didn’t have as much time as I used to. So I grabbed a few of the things I often buy when I need to get food ready fast. Shredded coleslaw veggie mix + canned chickpeas were the foundation ingredients of this yogurt slaw with spice roasted chickpeas👌So delicious and really easy to prepare thanks to these pre-prepped supermarket winners! Yes making this totally from scratch is amazing but we have to make healthy eating practical and accessible. What are your fave healthy hacks? Recipe coming soon. Happy Sunday! #healthyhacks #nutritiontips #eattherainbow #coleslaw #healthylunchideas
  • | HOMEMADE SNACKS | These no food processor protein balls are the most popular recipe on the blog at the moment and it’s not hard to see why; you only need 5 ingredients and no fancy equipment is required! Simple bliss balls that last for ages in the fridge, so make a big batch all at once. Love having a batch of these on hand alongside some of my other fave snacks like nuts, hummus, cheese, veggie sticks, dates, rice cakes. What are your go-to snacks? Full recipe for the protein balls is on Nourish Every Day -> nourisheveryday.com/no-food-processor-protein-balls/ #blissballs #proteinballs #healthysnacks #snackideas #homemadesnacks
  • | FIRST FOODS 👶| Pictured are the very first foods I introduced to the boys when we started complementary feeding, ie when we introduced solids. 🥦 Once upon a time the standard approach used to be starting out solids with rice cereal or fruit purée, but more recent research suggests toddlers/children are more likely to accept a wider variety of healthful foods if we start with vegetables first, and offer them frequently and in variety. 🥦 Starting with the more bitter or neutral flavoured veggies from the outset gives the most opportunity for bubs to adopt them into their taste preferences and may reduce risk of rejecting these foods in later years. 🥦 In the beginning, these can be blended with breast milk or formula to create a smooth consistency and create a slightly more mild flavour, then just reduce or omit the milk/formula completely. 🥦 We started with avocado and moved on from there. All initial foods were a hit except for the green beans, which of all things would seem to be the sweetest! I also blended the potato and spinach together as blending spinach alone is a damn pain. 🥦 I’ve been asked quite a bit about baby feeding recently so I’m going to start sharing some stuff on here, but there will be lots of non-baby nutrition stuff too! #startingsolids #firstfoods #babynutrition #babyfood #weaningjourney EDITED TO ADD: it’s also important to introduce iron-rich foods at around 6 months, these first tastes can be introduced alongside or for 1-2 weeks preceding iron-rich foods. More info to come!
  • | EASY VERMICELLI BOWLS | Sunday night dinner sorted! Salad veggies, rice vermicelli, peanut sauce and your choice of protein. For an easy fix use store bought bbq chicken, or if you want meat-free substitute in the oven baked bbq tofu from my last post! Thinking of possibly making a Christmas cake during baby nap time today. Do you like Christmas cake? What’s your go-to Christmas dessert? p.s. full recipe for vermicelli bowls with peanut butter sauce is on Nourish Every Day -> nourisheveryday.com/vermicelli-noodle-bowls-peanut-butter-sauce/ #easydinnerideas #vermicellinoodles #bowlfood #noodlebowl #peanutsauce
  • | OVEN BAKED BBQ TOFU | New recipe is up on the blog guys! The tofu recipe you need when you’re not so sure about tofu 🤷🏻‍♀️ With a good marinade it becomes tasty little cubes of goodness perfect for tossing into buddha bowls, salads, stir fries...you name it. I recommend it in a colourful bowl like the one pictured, drizzled with tahini dressing. For this recipe, use extra firm tofu so it’s easy to handle and doesn’t fall apart. Full recipe is on Nourish Every Day, link in bio! #bbqtofu #tofurecipes #bakedtofu #plantprotein #veganrecipes
  • | THANK YOU 🙏 | Thank you for all the love on my previous post announcing my change of name and slightly new biz direction. It has been a pretty strange but amazing year...had twins, finished uni, y’know...just pretty intense (understatement!). And I’m so grateful for you guys sticking by me as I’ve not been as consistent with blogging and recipes. But the love for creating things is still there ❤️ and I’m looking forward to getting back into more of a flow! For now though it’s been another crazy day involving hot weather, babies throwing food around a restaurant, vaccinations, temperatures and more...so is cake for dinner acceptable? I think so. Apple Zucchini Snack Cake recipe from the blog (link in bio) -> nourisheveryday.com/apple-zucchini-snacking-cake/ . . . . . . . . . . #cakefordinner #applecake #zucchinicake #zucchinibread #glutenfreebread #glutenfreebaking #healthybaking #healthyrecipes #easyrecipes #cakegram #healthier #healthysnacks #loafcake #feedfeedbaking #feedfeedglutenfree #thekitchn #thebakefeed #eeeeeats #healthyfoodrecipes #nutritionist #nourisheveryday

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