Bircher Muesli Overnight Oats

You’ve heard of overnight oats, but did you know that they were originally called “Bircher muesli”? This high protein overnight oats recipe is made with unprocessed ingredients, including rolled oats, real fruit, and healthy nuts. Increase the protein content by adding yogurtI started making Bircher Muesli overnight oats after reading Gayelord Hauser’s, 1963 book, Treasury of Secrets, in college in the early 80s. This recipe for high protein overnight oats takes Hauser’s recipe one step further and amps up the protein content.

What are the origins of Bircher-Muesli overnight oats?

Gayelord Hauser was a nutritionist who studied in Switzerland at Dr. Maximilian Bircher-Benner’s clinic. One of the recipes at the clinic was Bircher-Muesli which is the original recipe for what we know call “overnight oats”. Bircher developed the recipe right around 1900, and it was served in his spa as a healing food. It was a “raw food” before raw foods were hip. But when I first started making this recipe, it was just called “Bircher muesli”. (This post was originally published on October 10th, 2012 )

What is Bircher Muesli?

Bircher muesli is basically old-fashioned oats, which, instead of being cooked, are soaked overnight in either milk or if you’d like a dairy free or vegan option, use a non-dairy beverage like oat, almond or coconut milk. The next morning add diced or shredded fruit, yogurt, spices like ginger or cinnamon, and some nuts or seeds. Now days everyone seems to make it in a mason jar, which makes it the perfect make-ahead breakfast. I’ve always added shredded apple, chopped toasted walnuts, and cinnamon, but this is a super flexible recipe!

After sitting in the fridge all night, stir in some chopped or shredded fruit and chopped nuts, and maybe a drizzle of honey. Then, either eat it at home or take it to work, school or as a healthy afternoon snack.

Are overnight oats gluten free?

While oats are gluten free, if you are celiac and cannot handle any cross-contamination, look for certified gluten free rolled oats like these.

Are overnight oats vegan?

If you use coconut, almond, oat milk, soy milk or another non-animal based beverage, overnight oats will be vegan. Add more protein using a plant-based protein powder. If you use dairy, it is vegetarian.

Ingredients for high protein oats

This is an easy breakfast idea for busy mornings. Perfect for Sunday meal prep

• 2/3 cup rolled oats not quick-cooking oats or steel-cut oats
• 1 cup almond milk whole milk or your favorite non-dairy milk
• 1/2 small apple diced or grated
• 2 Tablespoons walnuts chopped
• 1/4 teaspoon cinnamon
• 2 teaspoons honey (or to taste)

How do you make high protein overnight oats?

The recipe below is for two servings. You can double, or quadruple the recipe. The following day everyone can add toppings to suit their taste. Make it in  mason jars which makes a great portable meal, but any container will work. When I make more than two servings, I use a large glass bowl with a lid.

• Mix milk and oats together and refrigerate in individual containers.
• The next day give it a good stir and add your favorite toppings.

Toppings for high protein overnight oats

Try some of these toppings and add-ins will give the basic overnight oats recipe an extra protein boost.

• Top with high protein Greek yogurt.
• Add a few Tablespoons chopped nuts.
• Stir in 1 scoop of vanilla protein powder or whey Protein Powder.
• Stir in a tablespoon of  peanut butter or almond butter.
• Diced apples, brown sugar, walnuts and cinnamon.
• Chopped pears and pecans.
• Fresh fruit
• Crunchy toppings like chia seeds, chopped nuts or hemp seeds.
• Make it sweet with maple syrup, agave syrup, Swerve, or honey.
• Seed butter
• Pumpkin pie spice 
• Cocoa powder
• Fresh berries

Looking for more healthy breakfast ideas?

How to make Steel Cut Oats

Chile and Cheese Egg Bites

Spinach and  Cheese Breakfast Casserole

Mexican Egg Cups

French Omelet