Overnight oats are pretty popular these days, but I find many recipes are too high in carbohydrates and lacking in protein. For me personally, this causes a blood sugar spike then crash. I get grumpy when I crash, and then I overeat to try to get my blood sugar back up. It is a vicious cycle and I know I’m not alone in the struggle. This being said, I love the concept and ease for meal planning. I am excited to have a healthier, more protein-dense alternative with this overnight honey nut muesli.
Muesli versus Granola
Muesli is a very close cousin to granola. Muesli is traditionally a mix of different grains including buckwheat groats, wheat berries, and oats, boiled in milk. Granola is usually a mix of oats, wheat flour, fruit, sugar, fat, and baked. Granola is usually contains a higher content of sugar and fat due to needing to stick together. While higher (healthy) fat content isn’t bad for you, a higher sugar and carbohydrate content can lead to blood sugar spikes and drops. Ideally we want our blood sugar to stay relatively level without big spikes and drops.
For my muesli, I have subbed most of the grains with nuts and seeds. This increases the fat and protein content, while still giving plenty of texture. This recipe uses old-fashioned rolled oats, almonds (can sub with seeds if allergic to nuts), sunflower seeds, pepitas, shredded coconut, flax meal, and cinnamon. Then mixing with probiotic rich whole milk goat milk kefir (you can use any plain milk kefir), vanilla extract, and raw honey, then topping it all with fresh blueberries.
You will need four 16 ounce mason jars with lids. In one bowl, mix together all the dry ingredients. Then in a 2 cup measuring cup, fill with 2 cups of the kefir, vanilla, and honey. Mix with a whisk until the honey is evenly distributed. (Check the bottom of the measuring cup to make sure hasn’t all sunk to the bottom.) Divide the muesli evenly into the 4 jars. Then add 1/2 cup of the kefir into each jar. Mix gently with a spoon so the kefir is evenly distributed. Put the lids on and place in the fridge. Top with fresh blueberries before enjoying.
This recipe is incredibly nutrient dense. Each serving is about 435 calories with 16g protein, 37g carbs, 24g of healthy fats, and almost 9g fiber.
If you are gluten free, make sure the oats you buy are specifically labeled gluten free. Often times oats and wheat are processed in the same facility and wheat kernels will get mixed in with the oats, thus making the oats not gluten free. If you are allergic to nuts I recommend 1/3 cup sunflower seeds and 1/3 pepitas to substitute for the almonds. You can then use hemp seeds to sub for them later in the recipe if you want a bit more variety, but you don’t have to. If you don’t like goat milk and cannot have cow’s milk, they have almond milk and coconut milk kefirs available.
Overnight Honey Nut Muesli with Blueberries
- 2/3 cup gluten free oats uncooked
- 2/3 cup crush almonds if nut allergy, add more seeds
- 1/4 cup raw unsweetened shredded coconut
- 1/4 cup raw pepitas
- 1/4 cup raw sunflower seeds
- 2 tbsp flax meal
- 1/2 tsp cinnamon
- 2 cups plain kefir any type of milk is fine
- 1 tsp gluten free vanilla extract
- 2 tbsp honey
- fresh blueberries
- In a medium sized mixing bowl add in oats, almonds, coconut, sunflower seeds, pepitas, flax, and cinnamon. Mix together.
- In a separate bowl, mix together kefir, honey and vanilla.
- Take four 16 ounce mason jars and evenly divide muesli into them. Pour 1/2 cup of kefir mixture into each jar. Top with fresh blueberries.
- Place on each lid and store in the fridge until ready to eat.