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.
My Recipe
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.
Allergen Substitution:
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
Ingredients
- 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
Instructions
- 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.
24 thoughts on “Overnight Honey Nut Muesli with Blueberries”
I usually have my kefir as a water kefir, so I am just going to use goat’s yoghurt with it, but I love the inspiration. Definitely (yet another) one of your recipes that I am going to try! Thanks.
This sounds like an amazing and easy breakfast! Will have to keep an eye out for Gluten free oats.
Sophie | MapleTreeBlog
Wow this is one easy and healthy recipe! This is a breakfast I don’t mind eating everyday. Thanks for the share. xx
http://www.prettyweirdbombshell.com/easy-yummy-green-smoothie-recipe/
Such a great idea! So easy to prepare! I’m gonna try it out tomorrow for sure! 😉
Love this healthy recipe! I struggle to find easy and quick meals as a new mum, so going to pin this one for later on. Thanks for sharing!
What a great idea!! I am a huge fan of overnight oats, but I prefer them in the summer!! i definitely will be testing this recipe out in the future!!
Overnight oats are one of my favourite meal prep items, so easy yet so delicious!
Oh boy, this looks delicious. Definitely something I may have to try! Would definitely be a quick easy breakfast for the mornings with it being already done!
Ok this recipe looks delicious! I make granola all the time, but have never tried muesli. I love honey and blueberries too. This is the perfect post for me 🙂
Mmm this looks like a perfect quick breakfast for work mornings. Great for summer too! Will be trying this.
You have me a coconut and blueberries <3 a great go to breakfast or snack
This would be a great snack or breakfast option. Thanks for providing an alternate. I’m allergic to nuts, so the alternate was very helpful.
This looks absolutely delicious! I am making my menu plan for next week in the morning, and this is going to be on my list! Thank you for sharing!
This looks really yummy, Marian. It’s 9:30 at night and now I’m craving breakfast. 🙂
A quick and easy post for when I head back to work. I’ve pinned it for later. Thanks for sharing
This is a great make-ahead breakfast option! I must admit I’ve always planned but have never tried to make overnight oats but I really should eh?? They’re healthy and so convenient! And thanks for the difference between muesli and granola, I’ve always thought they were the same just called different!
Wow, I am going to try this recipe!! Sounds amazing 🙂
This looks really good. By the way, I absolutely LOVE your blog. I think it’s a great resource and I always find myself here 🙂
Thank you so much Tess!
We have a child with severe food allergies, so I appreciate it when I find another blogger sharing more food allergy tricks, tips and recipes. Thanks!!! This looks delicious and I love the alternatives you give to substitute for certain allergens.
This looks amazing! I love musli, and this is a dream in a jar!
xx nicole
http://www.nicoleparise.com
This looks so good! I love breakfasts I can make in advance. Will definitely have to try this 😀
I love overnight oats!! I’ll have to make this! I’ve never heard of Muesli, but I’m loving the sound of it!
I love that this overnight breakfast Muesli is loaded with protein rather than carbs. It looks incredible good too. I’m looking forward to trying this as soon as I get the ingredients.