Maximilian Oskar Bircher-Benner, M.D. was a Swiss physician and a pioneer nutritionist credited for popularizing ‘Bircher’ muesli.
A traditional bircher muesli is based on soaked oats. But since oats are a higher carb food that can be problematic for many diabetics, I’ve come up with this delicious Low Carb Bircher Muesli that works like a charm!
Once you have your base, you add a collection of tasty things to the mix and you’ve got an awesome diabetic friendly breakfast you can thoroughly enjoy.
Low Carb Bircher Muesli
Servings: 1 serve
Calories: 254kcal
Carbs: 16g
Net Carbs: 9g
Ingredients
- 1 Tablespoon chia seeds
- 2 Tablespoon flaked almonds
- 1 Tablespoon pumpkin seeds (pepita)
- 1 Tablespoon almond flour
- 1/4 cup milk
- 1/4 cup Water
- 1/4 teaspoon vanilla extract
- 10 drops liquid stevia extract
- 1.2 oz frozen mixed berries – equiv. 1/4 cup – defrosted
Instructions
- Put the chia seeds, almonds, pumpkin seeds and almond flour into a bowl.
- Mix the milk, water, vanilla, and stevia together and pour over the dry ingredients.
- Stir well to combine and sit for at least 30 minutes. You can also leave this overnight if it’s easier.
- Serve with your mixed berries on top, sprinkle with some extra crushed nuts, desiccated coconut, and ground cinnamon. Add a little extra milk if you like. The great thing about Bircher is you can add almost anything on top and it will taste great.
Access full nutrition facts, additional recipe features, 1500+ recipes, weekly meal plans, food guides, ongoing support and more.
Tried this recipe?
Share by Email
Share on Facebook
Share on Twitter
Pin Recipe
Please share, pin, or tweet this post. :)
susan
Hello,
This sounds tasty and doesn’t need the stevia.
Can I use plain Greek Yogurt or is that not helpful for pre diabetics? And can I add a little steel cut oats and leave this recipe to soak overnight? I am trying to get my AC1 from 6.1 to at least 5.7 as well as lower my cholesterol.
Thank you
Dr Jedha
Hi Susan, plain Greek yogurt is fine. Oats are generally not a good option for getting A1c lower, as they are too high in carbs. IF you do decide to include them, only have a tablespoon or two.
Don Block
My question is in regards to the stevia. I don’t use a liquid stevia as I have always found it to be too bitter, but I do go with a dry monk fruit sweetener. Can you give me some sort of equivalency of that in replacement for the stevia? Thanks.
Emily - Dietitian (MS, RD)
I have not tried this with monk fruit, but I would recommend starting with about 2 teaspoons based on a conversion chart I found online! If you find it isn’t sweet enough you can always add more. Let us know how you like it!
Vanessa
Thank you for this delicious recipe. It’s a real treat and has become a nightly ritual to make. Since I don’t have stevia on hand, I decided to make a little tweak by using coconut juice instead of water. It just adds a subtle sweetness. Also , I couldn’t resist throwing in 1 tsp of hemp seeds, which provides a delightful nutty flavor and an extra nutritional boost.
Emily - Dietitian (MS, RD)
Thanks for sharing and I am glad you are enjoying it!
Jeanne
Emily and Jedha,
How do I find your web site or youtube channel, etc. to get more ideas and recipes please?
Thank you.
Jedha: Nutritionist (MNutr)
Hi Jeanne, the best way to get access to all our recipes (over 1000) along with weekly meal plans etc, is to join us as a VIP member.
Andrew Day
Hi.
I’m used to regular muesli you buy in a box and pour cold almond milk over it just before serving. What’s the reason behind soaking this one for at least 30min or overnight?
Can crushed almonds be used instead of almond flour?
Is this recipe better than eating porridge?
Thanks
Emily - Dietitian (MS, RD)
You should definitely give this recipe a try! Tradition muesli is a bit different than this recipe we’ve created, as most muesli cereals are oatmeal based. Oatmeal = high carb = high blood sugars. (Traditional porridge is also a high carb food.)
Our recipe uses primarily nuts and seeds, so by soaking it for 30 minutes you start to soften the nuts and seeds and get more of a porridge consistency. If you didn’t soak it, you would sort of being eating “nut cereal” which might be a bit odd for some. You can certainly play around with subbing almonds vs almond flour vs flaked almond – just be aware the texture might change depending on what you choose.
Virginia Sparks
Hi Emily, I wanted to add that Chia seeds need to be soaked in order to become more gelatinous to be softer and help hold the other ingredients together.
Also, in the recipe the carbs are listed as 15g but in the photo below the recipe it says 9g! : /
Which is correct?
Other than that, I really liked the info and how it was presented.
Thanks,
Virginia
Jedha: Nutritionist (MNutr)
Hi Virginia, They are both correct, the recipe is listing total carbs, the photo is listing the net carbs, which deducts the fiber.
Gail
I want to suggest a potato trick that has helped reduce starch in a potato. I grate a potato (peel included) and rinse real well with water. Then dry squeeze the water out between clean cotton tea towels. I briefly sit on the grated potato (it is placed between two layers of tea towel) to get as much water out as possible. I heat a teaspoon of olive oil in a small fry pan over medium heat and add the grated potato and cook about 5 – 8 minutes each side (flip it over). It is crispy and delicious for those times when you crave a potato yet want to reduce carbs from starch but keep fiber from the potato skin.
Emily - Dietitian (MS, RD)
I am glad this works for you, Gail. We caution most people on regularly eating potatoes as it can be hard to stop at only a single portion, and even with reducing some starch with your method, potatoes are still are very high carbohydrate food.
Gail
I agree and a potato isn’t meant to be an every day addition, just an occasional treat when craving a russet potato (as we might crave dark chocolate when nothing else satisfies). Rather than become prediabetic/diabetic I test my fasting blood sugar every morning (and track a1c numbers after routine blood work) to make sure I stay within a normal range. I stumbled across your website by accident and appreciate your insight and information. I’m 76 years young, fit walk daily, and lift weights appropriate for my age. That combined with knowledge about how carbs and nutrition affect us is keeping me on the right path. My physician says I’m his only patient who keeps track of numbers while not being diabetic and he wishes more people would do the same. Thank you Emily for doing what you do to help improve health with good nutrition.
Guy
First up, I haven’t tried it yet. I am a 1.83m/80kg (read 83kg) man who is a vegetarian with Type 2 diabetes, thanks mom;)
Is it just me or does it seem like I might be starving after inhaling this tiny morsel of a breakfast? If I double up, it takes me to the problem I already have which is 30g Carbs and 12g sugar in one meal.
Jedha: Nutritionist (MNutr)
You’d be quite surprised how filling this is actually. Give it a try.
Susan
Checking in
Jedha: Nutritionist (MNutr)
Thanks for checking in Susan
Cherryl
Hooray my readings this morning were 6.5 it’s been in the 7s and 8 before that’s what I wanted to reduce hopefully it will stay that way or lower.
Nadine
I am not diabetic but have a family history of diabetes. I have been trying to eat healthier and in a quest to find interesting, tasty and healthy meals.
Jedha
Well good luck with that Nadine, prevention is the best option. :)
Jane
Hi, I’m from the states (Texas:) and would love to make this, but I’m not sure if the flaked almonds are available here. Is it called another name. We have slivered almonds (sliced very thinly). Maybe it’s something I can make myself with whole almonds.
Jedha
Hi Jane, slivered almonds will work as a replacement too – they are almost exactly the same. Enjoy :)
Jane
Thanks, Jedha, can’t wait to try it! BTW, I just found your blog and am enjoying reading through all of the posts. I don’t have diabetes, but have a pretty solid family history of it. I eat low carb/sugar as a preventative measure and to keep my weight in check. I actually enjoy my food and have noticed several additional benefits of eating this way – more energy, great skin/hair, fewer illnesses, lots of compliments:) Keep up the great work and I’ll be sharing your blog with anyone who will listen!
Jedha
Thanks Jane, much appreciated. And very true – it’s just a great lifestyle to live. Our health is so important :)
Brewster
Yesterday, breakfast was oat bran and a very small toasted whole wheat bun. Lunch was a kale infused Caesar salad with cut up bits of chicken. Midday snack was a few olives, dinner was chicken with green beans and half of a sweet potato. Late snack was a few shelled peanuts.
This am I was 5.8, up from previous 5.2, bun and potato more than likely.
We do need to pay more attention to your menu info, lots of to do stuff there. We’re presently housing our grandson until he can move into the apt he’s rented. When there’s just the two of us lovebirds again I’ll sit the wife down with me and peruse the menu’s
Jedha
I’d say you’re right Brewster, the bun and potato will do the trick on that one :) It’s great that you’re so aware of things that are influencing your results. You’re doing an awesome job and at least you know you can tweak things when you’re ready.