Overnight Breakfast Muesli
This Overnight Breakfast Muesli is an excellent choice for anyone seeking a nutritious, no-hassle breakfast option that also helps to balance blood sugar levels. It's incredibly simple to prepare and offers a wealth of health benefits.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Low-Fat
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Low Processed Sugars: This muesli uses natural sweetness from the banana, reducing the need for added sugars. This is beneficial for blood sugar management.
- High in Fiber: Both the oats and chia seeds are excellent sources of dietary fiber, which can help slow the absorption of glucose into the bloodstream, making it ideal for maintaining steady blood sugar levels.
- Healthy Fats and Protein: Chia seeds are a good source of healthy fats, including omega-3 fatty acids, and protein, which are essential for heart health and can help keep you feeling full longer.
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Ingredients
- oats (old fashioned ) 1/3 cup
- chia seeds 2 tsp
- milk (skim, nut, hemp, rice, or soy milk) 1 cup
- banana (ripe, mashed) 1 small
- salt 1 pinch
- vanilla extract (or cinnamon) 1/2 tsp
Optional Toppings
- berries
- coconut (flakes)
- nuts (chopped)
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Cooking Tips
- Consistency Adjustments: If you prefer a thinner muesli, consider adding a little more milk in the morning to reach your desired consistency.
- Flavor Variations: Experiment with the flavors by substituting vanilla extract or cinnamon with other spices like nutmeg or cardamom, or by mixing in a tablespoon of cocoa powder for a chocolatey twist.
- Storage: Ensure the muesli is covered after the first night to maintain freshness and prevent any fridge odors from being absorbed.
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Instructions
- Place the oats, chia seeds, milk, mashed banana, salt, vanilla or cinnamon in a medium bowl, stir to combine, place in fridge overnight. Do not cover.1/3 cup oats, 2 tsp chia seeds, 1 cup milk, 1 small banana, 1 pinch salt, 1/2 tsp vanilla extract
- Wake up in the morning and give yourself a portion of the muesli. Top it with any of the above toppings (not reflected in the nutritional analysis) and EAT a healthy breakfast!berries, coconut, nuts
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FAQ
Can I use quick oats instead of old-fashioned oats? Yes, quick oats can be used, but the texture of the muesli will be softer. Old-fashioned oats are recommended for their chewier texture.
Is it necessary to mash the banana? Mashing the banana helps to distribute its sweetness throughout the muesli, but you could also slice it if you prefer.
Can this muesli support weight management? Absolutely. The high fiber content and healthy fats in this muesli can help keep you full, reducing the temptation for unhealthy snacking.
How can I make this muesli vegan? Use a non-dairy milk alternative such as almond, soy, hemp, or oat milk to easily make this recipe vegan.
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Nutrition
Per serving
Calories: 191.7kcal
Carbohydrates: 28.2g
Fiber: 4.1g
Sugar: 12.3g
Fat: 6.2g
Saturated Fat: 2.6g
Trans Fat: 0.01g
Protein: 7g
Nutrition Facts
Overnight Breakfast Muesli
Amount per Serving
Calories
191.7
% Daily Value*
Fat
6.2
g
10
%
Saturated Fat
2.6
g
16
%
Trans Fat
0.01
g
Cholesterol
14.6
mg
5
%
Sodium
67.8
mg
3
%
Potassium
430.5
mg
12
%
Carbohydrates
28.2
g
9
%
Fiber
4.1
g
17
%
Sugar
12.3
g
14
%
Protein
7
g
14
%
Vitamin C
4.5
mg
5
%
Vitamin D
1.3
µg
9
%
Calcium
185
mg
19
%
Iron
1
mg
6
%
Magnesium
60.4
mg
15
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Hi! Thanks for the recipe. It says it serves 4 but the amounts of ingredients are actually just for one serving. If I adjust the servings to show me the recipe for one, it’s a tiny amount.
Hi Fern – thank you for bringing this to our attention. The recipe has now been updated to 2 servings per recipe (or 3/4 cup per serving). This provides 24g of net carbs per serving. Hope you enjoy it!
I am confused. You say 3/4 cup per serving.
I don’t see how you can come up with that amount.
1/3 cup oats for 2 is what I see. Am I missing something?
Laura B.
Yes that is correct! The ingredients add volume to the muesli and when left to sit overnight, the oats and chia absorb the liquid from the milk and expand slightly, adding more bulk.
What can you replace the banana with?
You could try using berries and/or adding some nut butter, or you could add applesauce, pumpkin puree, or even mashed avocado for a different flavour and texture. You can also adjust the sweetness, if needed, by adding a very small amount of maple syrup.