Swiss Bircher Muesli – Wholesome Oats

If you haven’t yet invented your perfect way to start the day, trying our healthy Bircher muesli recipe for breakfast might just level up your morning routine.

This healthy recipe combines apple juiciness, oat wholesomeness, and general awesomeness to add to your meal plan. A breakfast like this should keep you going till lunch.

Coconut flakes, vanilla extract, and a little maple syrup will add a distinctive flavor.

Swiss Bircher muesli is a perfect example of how to eat oats for weight loss. It will make you feel full for hours and save you time in the morning.

Bircher Muesli – OAT-standing meal!

The word ‘muesli’ definitely makes you think of some whole-grain food perfect for breakfast. So what is Bircher muesli?

Developed by a Swiss doctor Maximilian Bircher-Benner for patients in his clinic in Zurich, Bircher muesli is the original overnight oats soaked in milk, water, yogurt, or juice with some nuts, seeds, and fruits.

It was a starter at first, not a breakfast plan. The backstory of this meal, inspired by a hike in the Alps, will most likely capture your attention.

The Swiss muesli recipe was created thanks to Bircher-Benner’s experiments with raw food. After falling ill with jaundice, he improved his diet and therefore cured himself with health-giving unprocessed food.

It’s not difficult to imagine all the health benefits provided by Bircher oats. It’s been invented by a doctor as a part of therapy!

How to make Bircher muesli?

If you’re wondering how to make Bircher muesli, we’ll tell you that this recipe is so easy that the most complicated process here will be grating an apple!

Ideally, you have to allow Bircher muesli to rest in the fridge up to overnight to make it extra thick and silky. But eating it straight away is always an option.

To make the best bircher muesli possible don’t forget to top it with blueberries and pumpkin seeds. You can also add extra coconut flakes and a little maple syrup to serve but don’t go over the top.

It’s all about oats!

Oats have deservedly found their place among the most wholesome grains. They accommodate a range of vitamins, minerals, fiber, and antioxidants.

Oats are an iconic breakfast food. They have many possible health benefits, like reducing cholesterol, improving blood sugar control, and relieving constipation.

Losing weight will be so much easier by adding oats to your diet. A ½ cup serving of oats, like in our Bircher muesli recipe, contains 4 grams of fiber and will help to make you full and suppress appetite.

If you want more proof that overnight Bircher muesli is a healthy choice, check out oatmeal for weight loss article!

Oats are also naturally free of gluten, so they’re safe for people who have coeliac disease or a gluten intolerance. If you want to be extra safe you can choose packages labeled “gluten-free” to reduce the risk of eating oats that have come into contact with gluten containing products.

Bircher Oats – To soak, or not to soak?

We recommend making overnight Bircher muesli, and that’s not just because soaking makes them super creamy and soft. Turns out doing so makes them more digestible and helps with nutrients absorption.

Soaking releases enzymes to break down phytic acid. This way certain minerals in overnight oats can be absorbed freely.

If you want more overnight muesli recipes, go through our tutorial on how to make overnight oats in a jar.

But everything is a question of taste and time, so eating our Bircher oats on the spot as part of a well-balanced diet is definitely safe, as rolled oats are not even completely raw.

Breakfast for weight loss

It may sometimes be difficult to have a wholesome breakfast but we think it might be the most important meal, especially when it comes to weight loss.

Here our overnight muesli with yogurt comes in handy. You can prepare it the night before and have a ready-to-eat breakfast in the morning.

Concerned about Bircher muesli calories? Swiss oatmeal contains only 312 calories per serving, and we think that’s perfect to kick-start your morning – without any unnecessary calories.

And don’t forget about apples for weight loss! One medium apple has 4 grams of fiber and enough water to make it filling.

So our apple Bircher muesli may promote weight loss because of its high fiber content. Also, we’ve added blueberries and pumpkin seeds full of valuable nutrients.

If you’re looking for some weight loss support, we’re always here for you. We’ve created a free weight loss meal plan with quick recipes and nutrition basics to make everything as easy as possible.

We believe we’ve designed a truly healthy overnight oats recipe for weight loss. No doubt you’ll enjoy making our easy Bircher muesli!

Swiss Bircher Muesli

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5 from 5 votes

Ever heard how powerful a good oat breakfast can be? Try our Swiss Bircher muesli recipe – super easy and yummy!

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Diet: egg-free

Prep Time:10 minutes minutes

Total Time:10 minutes minutes

Servings:2 people

Calories:379kcal

Author: Abril Macías

Ingredients

• 1 apple (peeled and grated)
• 1 cup rolled oats
• 2 tsp coconut flakes
• 1 tbsp flax seeds
• ½ cup low fat Greek yogurt
• ½ cup milk of choice
• 1 tsp vanilla extract
• 2 tsp maple syrup
• ½ cup blueberries
• 1 tbsp pumpkin seeds

US CustomaryMetric

Instructions

• In a medium sized bowl mix the grated apple, rolled oats, coconut flakes, low fat Greek yogurt, milk of choice, vanilla and maple syrup. Ideally allow it to rest at least an hour up to overnight covered in the fridge, but you could use it straight away too.
  1 apple, 1 cup rolled oats, 2 tsp coconut flakes, ½ cup low fat Greek yogurt, ½ cup milk of choice, 1 tsp vanilla extract, 2 tsp maple syrup
  
• Give the muesli a little mix, if it has thickened too much, add an extra tablespoon of milk or water and stir. Serve topped with blueberries and pumpkin seeds. You can add a little extra coconut flakes and maple syrup to plate the dish.
  ½ cup blueberries, 1 tbsp pumpkin seeds
  

NOTES

This bircher muesli can be made and eaten straight away but allowing it to rest in the fridge will make it extra thick and silky, so I highly recommend doing so.

• Tips: Use any berries you like!
• Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
• Freezable? Yes, but the muesli will lose texture.

 

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Nutrition

Nutrition Facts

Swiss Bircher Muesli

Amount per Serving

Calories

379

% Daily Value*

Fat

 

11

g

17

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

3

g

Cholesterol

 

3

mg

1

%

Sodium

 

55

mg

2

%

Potassium

 

549

mg

16

%

Carbohydrates

 

57

g

19

%

Fiber

 

9

g

38

%

Sugar

 

21

g

23

%

Protein

 

16

g

32

%

Vitamin A

 

304

IU

6

%

Vitamin C

 

12

mg

15

%

Calcium

 

192

mg

19

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

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