Monday Meals: High Protein Chia Bircher Muesli

Image by Sala Kannan

This breakfast is a staple in our household. During my Sunday afternoon food prep, I make two tubs, which I then portion out Monday through Friday for my husband and I. You can also prepare a bowl for the next day each night after dinner. I top each breakfast bowl with sliced banana or frozen blueberries, or I stir through grated apple.

I oscillate between sweet and savoury breakfasts. I do prefer a veggie-packed omelette, but on the weeks I am having eggs for lunch, I have a bowl of this bircher. Some weeks I make the grain-free version, as my tolerance to oats changes, depending on what else I’m eating. Both versions are equally delicious!

What’s the big deal about chia seeds? These little seeds swell up to 17 times their size with the addition of water, and take on a gel or pudding-like texture. A 2 tbsp serving contains 120 calories, 9g of fat (65% Omega 3), 6g of protein and 10g of fiber. This high fiber content helps keep you full for longer and feeds the good bacteria in your gut, aiding digestion. Read more on chia seeds here.

There are plenty of ways to modify this recipe. You could have chocolate for breakfast by using a chocolate protein powder and adding a spoonful of raw cacao. Try topping with nuts or coconut. Go dairy-free by leaving out the yoghurt, and use coconut or almond milk in place of water to add a little extra creaminess. Some pureed pumpkin could also replace the yoghurt, plus a little pumpkin pie spice for a fall-inspired breakfast.

High Protein Bircher Muesli

Ingredients (For one serve. If you are making in bulk, simply multiply by number of serves)

1/3 cup of gluten-free oats

2 tbsp chia seeds

3/4 scoop vanilla protein powder. I use True Nutrition Grass-Fed Whey

1 tsp cinnamon

1/3 cup full fat yoghurt

2/3 cup water

Fruit, to serve

Method

1. Combine all ingredients except fruit in a bowl and mix well.
2. Cover and place in the refrigerator overnight.
3. The next morning, top with fruit and serve. If mixture is too thick for your liking, add a splash more water and combine.

To make this grain-free, simply omit the oats, use 3 tbsp chia seeds, ½ cup yoghurt and ½ cup water.