Low Carb Bircher Muesli

There’s nothing better than a bowl of nourishing porridge or bircher muesli to feel nourished at brekkie time. However, the issue with this is, oats is the star ingredients and you’re eating a big bowl of porridge -carbs, often topped with carbs (like honey or dried fruit), and there’s often minimal or no protein/fat to regulate blood sugar levels and keep you satiated. When you add more protein into your brekkie (often about 30 grams of protein), you’ll notice you’ll naturally have less carbs, as you’re more satiated. Protein is key for mood, energy, thyroid and hormone production too. It could be as simple as adding more protein/fat to your existing porridge/bircher like some nuts/seeds/collagen to your oats before eating, or trying a lower carb and higher protein + higher fat bircher muesli.

Here’s my favourite low carb bircher muesli (that’s high in protein + fat) - Strawberry Bircher Muesli

Serves 2

4 tablespoons quinoa flakes (these are like oat flakes but made from quinoa - in your health food aisle)

4 tablespoons of chia seeds

1 cup of milk of your choice - A2 milk, almond milk, rice milk, etc.

1/4 cup of cinnamon powder

2 tablespoons sunflower seeds

Sliced strawberries to serve

Optional - 2 tablespoon collagen powder or other protein powder

Optional - half a teaspoon of sweetener of choice if needed such as Monk fruit

Add all ingredients to a jar (except strawberries) and mix well. Let it ‘set’ for a couple of minutes. If it looks to thick, add a tablespoon or two of water in. Pop it in the fridge overnight and enjoy the next day.