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Nourishing Muesli

Breakfast, Recipes, Spring Recipes, Summer Recipes

How to Make Muesli | Nourishing Muesli

This Nourishing Muesli recipe is called nourishing for a reason! It’s incredibly nutrient dense, full of fiber, protein, healthy fats, carbohydrates, and tastes so delicious. In the US we’re mostly familiar with granola and typically think of it as a hippie’s treat or breakfast cereal. Granola isn’t the only popular one around, though. Muesli has quickly grown in popularity here in the States and for good reason – it’s delicious! Before I even knew what muesli really was, I had already been eating it for years and prepping it on my Batch Cooking day. Today, I’m sharing my favorite version and the signature muesli of Nutrition Stripped.

FREE BONUS: Get the downloadable Digestion Tips eBook from McKel here!

Nourishing Muesli is the classic muesli recipe from Nutrition Stripped, and I’m happy to introduce and share with you all the recipe I’ve been enjoying for some time now. As much as I adore my granola topped on my Stripped Green Smoothie bowls, I also am loving this muesli on top for a change in flavor and texture, and I hope you’ll love it as well. Before I share the recipe, let’s get to the basics with a couple of things first.

What is muesli? Pronounced as muse-lee, it is an uncooked mixture of nuts, seeds, grains, dried fruits, and spices. Muesli can be mixed with nuts milks, yogurts, fruit juices, or eaten au naturel. It’s a very popular dish in Switzerland and Germany as a light breakfast and is also a great source of nutrition. So what’s the difference between granola and muesli? That’s the exact question I asked myself when I first heard of the word muesli. Basically muesli and granola contain very similar ingredients. Granola typically involves both an oil or fat and sugar or sweetener and is baked. For example, in granola, I’ll use coconut oil + maple syrup or nut butter + coconut nectar, etc. Muesli on the other hand doesn’t contain added oils, sugars, and is eaten raw or uncooked. Both are delicious, nutrient dense, and easy to make and serve.

How to Make Muesli | Nourishing MuesliHow to Make Muesli | Nourishing MuesliServe 

  • Crunch topping: Add as a topping on my Stripped Green Smoothie Bowl
  • Cereal: Pour homemade nut milk into a bowl of muesli for a simply delicious breakfast
  • Snack: Pre-portion small snack size bags full of muesli for an on-the-go snack
  • Dessert: Top BanaNO Cream or Simply Coconut Ice Cream with muesli for a healthy crunch
  • Yogurt: Topon yogurt or alternate layers of yogurt with muesli for a healthy parfait
  • Porridge: Soak with nut milk and heat to cook and soften for a warmer version of this recipe

Muesli can be eaten in a variety of ways and dishes from sweet to savory, but you can also change the texture of muesli by choosing to soak or not. To soak or not to soak? You choose! Either way you choose to eat muesli, the nutrient benefits for both are still fantastic compared to most Standard American Diet breakfasts. Eating muesli raw, which is my personal favorite way, is great for cool dishes like topping on cold yogurt, Stripped Green Smoothie Bowls, or with homemade nut milks.

How to Make Muesli | Nourishing Muesli Nourishing Muesli // nutritionstripped.com Nourishing Muesli // nutritionstripped.com Nourishing Muesli // nutritionstripped.com

Soaking muesli may be easier to digest for some people with digestive issues or those who enjoy the texture of a porridge or warm cereal. Soaking may also be beneficial because it helps in reducing the amount of phytic acid. Phytic acid is naturally present in whole grains, nuts and seeds, and it plays a role in the way our bodies absorb minerals as it hinders it in most cases. Phytic acid chelates (which is a fancy way of saying it binds to) zinc, iron, calcium, and magnesium to some degree, making the overall nutrient content of those minerals less because our bodies have a harder time absorbing and utilizing them. Phytic acid can be reduced by cooking or soaking and sprouting the grain, nut, or seed. Since calcium, zinc, and iron are several “nutrients of concern” in vegetarian diets, you can see why sprouting and soaking whole grains, nuts and seeds are beneficial for these lifestyles.

How to Make Muesli | Nourishing MuesliNourishing Muesli // nutritionstripped.com Nourishing Muesli // nutritionstripped.com

4.8 from 6 reviews
Nourishing Muesli
Author: 
Prep time: 
Total time: 
Serves: 28+
 
A gluten free and vegan muesli recipe filled with nutrient dense nuts, seeds, grains, and dried fruits. GF VGN Raw
Ingredients
  • 2 cups rolled oats
  • 2 cups quinoa flakes
  • 1 cup puffed amaranth
  • 1 cup almonds, chopped
  • 1 cup pumpkin seeds
  • 1 cup walnuts, chopped
  • 1 cup golden raisins
  • 1 cup mulberries
  • ½ cup dried unsweetened coconut flakes
  • ½ cup hemp seeds
  • ½ cup sunflower seeds
  • ½ cup goji berries
  • ½ cup dried tart cherries
  • ½ cup dried apricots, chopped
  • 1 tablespoon ground cinnamon
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • pinch of sea salt
Instructions
  1. In a large mixing bowl, combine all ingredients and stir until every ingredient is distributed in the mix.
  2. Store in an airtight container, mason jars, or bags for later use at room temperature.
  3. Pre-portion individual servings for quick on-the-go snacks or breakfasts (use about ½-1/3 cup for a serving).
  4. Serve with almond milk, nut milks, cold or warm.
  5. Enjoy!
Notes
Nutrition Information based on all ingredients, 1/28th of the recipe at ½ cup. This serving can easily be reduced to ¼ cup (divide nutrition information in half).
Nutrition Information
Serving size: ½ cup Calories: 220 Fat: 10 Carbohydrates: 25 (net 20) Sugar: 10 Fiber: 5 Protein: 8

FREE BONUS: Get the downloadable Digestion Tips eBook from McKel here!

How to Make Muesli | Nourishing Muesli

Products I used in this recipe: oats, quinoa flakes, amaranth, coconut flakes, hemp seeds, mixing bowl

I hope you all enjoy this recipe as much as I do and feel free to “share” this recipe by tagging me @nutritionstripped and using the #nutritionstripped.

xx McKel

p.s.

Love the Nourishing Muesli and want even more healthy recipes and tips to live whole and eat well? Get the Nutrition Stripped Cookbook with almost 100 delicious whole food recipes not on the blog! Get your copy here.

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Share Your Thoughts

  1. I just can’t get over how beautiful your pictures are! 🙂 Great recipe as well!

  2. My favorite breakfast when I was a kid. I’ve been eating muesli since I was three years old because I refused to eat bread, and 23 years later I still love it. Great recipe!

  3. This muesli looks gorgeous! Thanks for sharing 🙂

    1. Thanks Ally, hope you love it too!

  4. These photos are everything! I love muesli but definitely don’t make it as often as granola. After reading this post I am changing that 🙂

  5. Ooo can’t wait to make this tomorrow! Love trying new cereal recipes!

    1. Awesome Megan, hope you enjoy it! Be sure to share your remake #nutritionstripped 😉

  6. This muesli looks amazing. Just what I’m looking for to start every day with! I’m definitely going to make this soon.

    1. Hi Renee, Excellent! Hope you enjoy 🙂 -m.h.

  7. This recipe sounds yum! … I really like it when I bake my granola as it ends up nice and toasty. If I were to add all your ingreidents together and bake, what juice would you suggest I add?

    1. This muesli is meant to be eaten raw and not baked- that’s the beauty of the ease of it. If you wanted it warm you can follow the instructions for a warm porridge 🙂

  8. […] Nourishing Muesli […]

  9. I have never soaked any of of my nuts, seeds, or grains before… Just this weekend, I started doing some internet research on phytic acid and am now feeling a little worried and slightly overwhelmed by all of the conflicting information on the internet! I would love to hear more about your professional stance (or books/resources) on how best to consume these foods, especially given so many of these raw ingredients in the Nutrition Stripped recipes.

    P.S. I love your site and all of the delicious recipes! 🙂

  10. […] Nourishing Muesli (GF, VGN, Raw) from Nutrition Stripped. Perfect for topping off yoghurt, or enjoyed with homemade nut milk […]

  11. Just made this tonight. If it tastes as good as it smells, I am so in for a treat. I will know by breakfast tomorrow AM.

    1. Hope you love it Laura! xx mh

  12. […] Nourishing Muesli {Quinoa, Pumpkin Seeds, Sunflower Seeds} from Nutrition Stripped […]

  13. […] Cherry Chia Pudding that oozes cherry flavor; today I’m sharing a unique twist on my classic Nourishing Muesli, Cherry Cardamom Bircher Muesli. This recipe has quickly become my favorite summer breakfast and […]

  14. Puffed amaranth is difficult to find in the US. Do you have a source, or do you pop your own?

    1. I normally find mind in health food stores OR just pop up a batch at home! Pop just like popcorn

  15. […] ziploc bags or linen bags to keep it fresh for the day, if you’re storing your granola or Nourishing Muesli for longer than I day I would store it in an airtight bag versus the linen. Check out my Kitchen […]

  16. stephanie says:

    Question. Is Quinoa flakes and Quinoa whole grain different? Can you eat Quinoa raw? I’m about to start making this recipe and don’t want to mess up.

  17. […] non-dairy milks just as you would any other dairy product; I love it plain, with cereal, granola, muesli, porridges, and of course… dipping […]

  18. […] yourself some Pumpkin Granola or Nourishing Muesli (both vegan and gluten free). Or just add some apple butter or pumpkin butter to your overnight […]

  19. Yummy thanks for the great recipe made your trail mix added it to the muesli recipe, didn’t add the nuts just the trail mix

  20. […] love porridge, you’ve already heard many confessions about my love of porridge and mueslis; Nourishing Muesli, Mulberry Soaked Oat Porridge, Cherry Cardamom Bircher Muesli and Mexican Chocolate Zoats to just […]

  21. Are the mulberries supposed to be dried?

  22. I want to reduce phytic acid in the grains. How long should I soak the muesli? Also, is it as effective to soak it in almond milk instead of water?

    1. There aren’t too many grains in this muesli, but if you’re worried then the best process would be to soak and sprout and dehydrate any grain that you choose to use in this muesli (a longer process, but worth it). Read up about how to do it http://nutritionstripped.com/guide-to-soaking-sprouting/

      xx M

  23. […] wanting to tame their sweet tooth and make their own nutrient-dense muesli in bulk can check out this gluten-free and vegan recipe from the food and nutrition blog Nutrition Stripped. This muesli version includes lots of […]

  24. Pat Comendant says:

    You go girl! Awesome recipe & presentation! As an ED RN I am frustrated patients don’t understand what they consume affects their health. Good choices, good consequences. Thxs for the exposure to a better way of life.

    1. Thank you so much, I appreciate that! xxM

  25. Are the oats you used certified gluten free? I know oats don’t contain gluten, but are often contaminated by gluten as they are grown in the same fields as wheat or nearby, in Australia anyway.

    1. Yes, all my recipes are gluten free including any ingredients such as the oats.

  26. […] Making homemade muesli is always going to be your safest and tastiest bet. Its much easier than you think and can be tailored exactly to your personal taste without any hidden nasties. This recipe for Nourishing Muesli by Nutrition Stripped is simply delicious and who knew muesli coul… […]

  27. […] to make a few adjustments but found many great recipes online. I used the recipe on a site called Nutrition Stripped as a base. Beyond it being a great recipe, the blog is a feast for the eyes with many gorgeous […]

  28. […] adore my Nourishing Muesli for a quick snack or my Chewy Superfood Hemp Protein Bars (it’s like dessert in the middle of the […]

  29. This recipe sounds lovely. I have yet to make it, but would like a clarification on something. The note above the recipe says that it is gluten free, but the ingredients list contains oats, which have gluten in. Can you please clarify this?

    1. Oats are gluten free- make sure you purchase them certified gluten free where they’re not processed in a facility that also processes wheat/gluten containing items. http://www.cureceliacdisease.org/archives/faq/do-oats-contain-gluten

  30. […] of my favorites, unsweetened shredded coconut, goji berries, raw cocoa powder, homemade granola, Nourishing Muesli, and banana chips. Try raw nuts/seeds, fresh fruit, avocado, dark chocolate chips, etc. Although […]

  31. […] I’m going to start having muesli and yogurt for […]

  32. This looks amazing! Does it matter if the oats are “old fashioned” vs. “quick”?

    1. I use rolled oats, which are considered old fashioned and quick!

  33. Christine says:

    Thanks for the recipe. How long will the muesli last if stored in an air tight container? Thanks again.

    1. Up to a month if it lasts that long!

  34. ChantelleD says:

    There’s a lot of sugar in this recipe, do you have any suggestions to reduce the sugar amount. I’m guessing easiest way is to leave out the dried fruits?

    1. All the sugars are from natural occurring ones like the dried fruit so yes you can reduce those!

  35. […] non-dairy milks just as you would any other dairy product; I love it plain, with cereal,granola, muesli, porridges, and of course… dipping […]

  36. […] With Milk (Like a Bowl of Cereal) […]

  37. Hi, I have celiac desease so oats has always been banned from my diet. Why is rolled oats included in your gluten-free recipe?

    1. You can have oats that have been processed and manufactured in a certified gluten free center! Everyone is different with CD, your tolerance to oats may not allow you to have them, listen to your own body! I don’t have CD, just gluten intolerant.

  38. Hello. I have a question about this:
    Phytic acid can be reduced by cooking, soaking and sprouting the grain, nut or seed.

    Would you mind providiing more detail as to how to do that, with each of the grains, nuts and seeds in the receipt?

    Thank you.

  39. […] Nuts, seeds, grains, and dried fruits. Muesli is probably one of the most nutritious and healthy breakfast one can have. Here is the recipe for this nourishing muesli. […]

  40. […] hidden crap in pre made mixes  and you can control exactly what goes into your beautiful bowl of nourishing muesli. You  can also experiment with different ingredients and flavour […]

  41. looks yummy going to give it a go..

  42. Looks very tasty and has all the right ingredients in it.

    1. McKel Hill says:

      It’s delicious! Hope you try it Kathy!

  43. […] —Adapted from Nutrition Stripped […]

  44. […] protein powders, hemp seeds, chia seeds (great for digestion), granola bars, or homemade muesli. Check out my Travel Food Survival Kit for more of my favorites to […]

  45. Which quinoa flakes and aramamth puffs(do you make this?) do you buy?

  46. Amaranth*

  47. I have bought all the ingredients to make this but I cannot find puffed amaranth anywhere!!! Please help…..

    1. McKel Hill says:

      You can get it at Whole Foods or at major health food stores- or omit it and use something else you have on hand 😉

  48. Really tasty, very quick to make

  49. I added a little cocoa powder in mine…love the recipe!!!!

    1. McKel Hill says:

      Love that addition Annora!

  50. Hello, this is a great recipe. I’ve made it once and it tastes better than any muesli I’ve ever had and makes me feel so good. However I’m having some trouble with the conversion to grams. I need the grams to figure out calories, portion size and budget for my meal plan before I go shopping. The internet gives all kinds of different results. For example 1 cup of chopped almonds does not weigh the same as 1 cup of chopped walnuts, and different sites provide different weights for the same ingredient. Any advice? Thank you in advance!

    1. McKel Hill says:

      Hi Thanos, thank you for the kind words and so glad you enjoyed it! I would recommend using calorie count or nutritiondata.com for specific grams per ingredient, I don’t measure in grams so I don’t have that information off hand, sorry! Another option is to upload the recipe directly into myfitnesspal.com and get the nutrition information that way!

      1. Thanks for your reply McKel. I ended up using your first suggestion anyway, although I’ll keep the myfitnesspal option in mind for the future.

  51. […] in granola, Nourishing Muesli, or other baked […]

  52. Sumitha says:

    Hi I saw ur recipe nd I loved it so decided to make iam unable to get quinoa flakes nd puffed Amarnath can u plz suggest me an alternative for d above two. Plz advise.

    1. McKel Hill says:

      If you don’t have access to either of those, that’s totally okay. The great thing with this recipe is it’s flexibility so don’t use those and just use extra nuts/seeds you have on hand 🙂

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