How to mix your own sugar-free muesli. Vegan, no oil or added sugar. Just oats, dried fruit and lots of seeds. A super healthy muesli mix.
My husband loves this sugar-free muesli. It has been a staple in our house for more than 10 years now, in all these years we’ve never been out of it. I bought a large bowl especially for it, so I don’t have to mix it every week, this way I only have to mix it again like every 3 weeks or so.
For me this is the healthiest breakfast I can think of. It contains only healthy ingredients, it makes you full and gives you energy and it is so versatile that you don’t get bored with eating it almost every day.
You can also use this mix to make these muesli cookies.
Benefits of eating muesli
The perfect way of starting the day, since skipping breakfast is always bad news for your metabolism. Muesli is rich in fiber and protein, a macronutrient vital to losing weight and repairing all tissues like muscle, bone and skin. It is also used in making essential hormones and enzymes that support our immune system.
It takes longer to digest protein than it does carbohydrates. So, a protein-rich meal will keep hunger at bay for hours compared to a meal made up of mostly carbs. And unlike most cereals, muesli is low in sugar.
If you worry about the dried fruit containing more sugar than you would like to eat, reduce the quantity or leave them out completely. They can be replaced with different kinds of nuts and you can chop some fresh fruit into your bowl every morning.
What do you need to make your own mix?
- This recipe for is incredibly versatile, the indicated ingredients here should only give you an idea of what you can make, you can change most of the ingredients according to your taste.
- Of course, the oats are mandatory, but otherwise, the sky is the limit.
- The best thing about this muesli mixture is that there is no added sugar in it. The sweetness comes entirely from the dried fruits.
- This was actually the reason I started making it. I just wanted to eat muesli with no sugar in it and I couldn’t easily find any. Every brand I checked was full of it and the one or two sorts without sugar were costing about 3 times as much as the sugared ones.
- But, if you think that dried fruits still contain more sugar than you would like to eat in the morning, you can also leave them out.
- Regular rolled oats.
- Not instant or quick-cook oats. Also not the kind of oats that are ground to almost a powder.
- In Germany, there are two kinds of rolled oats: zarte Haferflocken, that are finely cut and kernige, that are slightly thicker.
- I always use a mix of the two.
- However, if all you have is one sort of rolled oats, use those.
- I always have dates because my husband likes them so much and raisins because they’re inexpensive and I’ve always loved them.
- Sometimes, for a change, I add some dried apricots, figs, or some cocoa nibs. And I especially like dried cranberries in it.
- You can also vary the seeds you use or you can use all sorts of nuts instead or a mixture of seeds and nuts.
- I normally use flaxseed, sunflower, and sesame seeds, but I also made it with chopped almonds, walnuts, hazelnuts, or pumpkin seeds.
- Adding some chia seeds is also a good idea.
How to serve?
- The way to eat the sugar-free muesli is also versatile.
- We usually have it with low-fat milk or nut milk. I like almond or coconut milk (from a carton/box not from a can), my husband loves rice or oat milk.
- You can also make porridge.
- Or serve with yogurt and chopped fresh fruits.
- You can add any fresh fruit you like to your muesli, my personal favorites are bananas and apples, the two kinds of fruit I always have in the house. But berries (fresh or frozen) are amazing as well.
- I never sweeten the muesli in my bowl or the porridge, the bananas and dried fruit give the muesli enough sweetness. But if you like, you could add a drizzle of honey or maple syrup.
How to make?
- The simplest recipe ever: chop the dried fruit (if large) and mix everything in a large bowl or jar.
- The quantities in the ingredient list are just to give you an idea, I actually never measure anything. I take whole bags of oats, raisins, and dates and pour seeds and nuts over them straight from the bag. I mix everything using my hands.
Other breakfast ideas:
- 500 g/ 1.1 lbs/ about 6 cups rolled oats (Note 1)
- 100 g/ 3.5 oz/ 2/3 cup raisins
- 100 g/ 3.5 oz/ 2/3 cup chopped dates (Note 2)
- 40 g/ 1.4 oz/ 1/3 cup flax seeds (Note 3)
- 40 g/ 1.4 oz/ 1/3 cup sesame seeds
- 40 g/ 1.4 oz/ about ¼ cup sunflower seeds
- Combine all the ingredients in a large bowl or jar. Cover and keep in the pantry.
- Enjoy with milk or nut milk, yogurt, fresh fruits, or as porridge.
- In Germany, there are two sorts of rolled oats: zarte Haferflocken – finely cut and kernige Haferflocken – which are slightly rougher. If you can get them, use half and half. Otherwise, regular rolled oats. You should not use instant oats or oats that are almost completely ground.
- Add or substitute other dried fruit like apricots, figs, cranberries, and so on. You can also leave out completely.
- Add or substitute other seeds or nuts. Anything goes.
Nutrition Information:Yield: 16 Serving Size: 50 g/ 1.7 oz
Amount Per Serving: Calories: 196Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 154mgCarbohydrates: 33gFiber: 5gSugar: 8gProtein: 6g
Nutritional information is not always accurate.