Main Course
High-Protein Bircher Muesli
Nourishment that holds you.
Built for fullness, steady energy, and a calm, regulated start to the day — without compromising on flavour.
This Bircher is quietly powerful: fibre-rich oats, cultured dairy, plant protein, and smart fats working together to support appetite, blood sugar, and sustained energy.
Why it works (the quiet science) • Protein + fibre slow digestion → longer satiety
• Fermented dairy supports gut health
• Chia + oats stabilise blood sugar
• Apple (skin on) adds pectin for fullness Per serving (approx):
~30g protein
~8–10g fibre
~400–480 kcal
A balanced mix of complex carbs, protein, and healthy fats
• Fermented dairy supports gut health
• Chia + oats stabilise blood sugar
• Apple (skin on) adds pectin for fullness Per serving (approx):
~30g protein
~8–10g fibre
~400–480 kcal
A balanced mix of complex carbs, protein, and healthy fats
Ingredients
1 serving
- 50 g rolled oats
- 120 g live natural yoghurt
- 50 ml milk or milk of choice
- 1 heaped tbsp pea protein
- ½ apple skin on, finely grated
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 tsp honey
- 6–8 raspberries
Method
- In a bowl or jar, combine the oats, chia seeds, and grated apple.
- Stir in the yoghurt, milk, vanilla, honey, and pea protein until fully combined.
- Cover and refrigerate overnight (or at least 4 hours).
- In the morning, loosen with a splash of milk if needed.
- Top with raspberries and an extra spoon of yoghurt if you like.
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