Blood Orange Bircher Muesli (Overnight Oats)
This Blood Orange Bircher Muesli is a quick and healthy, no-cook breakfast idea – the original overnight oats, with a flavourful twist! It’s made with just 5 ingredients (not including toppings) and is perfect for easy meal prep.
Bircher muesli always brings me back to my childhood. My dad is from Switzerland, and I grew up eating bircher muesli regularly (sometimes even for dinner – not much has changed). Little did I know that bircher muesli would become such a trendy food when I grew up!
This easy make-ahead breakfast is the original “overnight oats” and I truly never tire of it.
One thing I love about bircher muesli is the endless amount of flavour combinations you can try. I’ve done a grated apple bircher muesli before, and today I’m excited to share this seasonal blood orange version with you.
It’s made with just 5 ingredients (not including toppings), takes about 10 mins of prep time, and there’s absolutely zero cooking involved.
As it’s meant to be made in advance, it makes the perfect grab-and-go breakfast in the morning!
Plus, it’s balanced in nutrition, meaning it’ll fill you up and energize you until lunchtime:
- the rolled oats provide a source of complex, fibre-rich carbs
- the greek yogurt provides an excellent source of protein
- the nut toppings are an excellent source of healthy fats
- the blood orange is rich in micronutrients, antioxidants, and fibre
I hope you love this recipe as much as I do!
What Is Bircher Muesli?
Bircher muesli is a traditional Swiss oatmeal that is made by soaking oats (and other ingredients like nuts, seeds, and fruit) in liquids like yogurt, milk, cream, or juice.
Soaking the oats allows them to soften without “cooking” them over heat.
Fun fact: bircher muesli was originally developed by a Swiss physician in the 1900s. He fed it as part of a healthy diet to his hospital patients!
How To Make Bircher Muesli
To make this blood orange bircher muesli, start by pressing the juice out of the blood oranges.
Then, mix the dry ingredients (rolled oats and cinnamon) in a large bowl or jar.
Next, simply add the fresh blood orange juice, plain Greek yogurt, and vanilla to the dry ingredients. Stir everything together well, then cover and let sit in the fridge for at least 2 hours or overnight.
Once the oats have had a chance to soak, serve the bircher muesli with toppings of choice. I used extra blood orange slices, chopped almonds and pistachios, cacao nibs, and some fresh mint leaves!
Beyond quick and easy, right?
Storage & Meal Prep
Leftovers of this recipe will keep in an airtight container in the fridge for 3-4 days.
This blood orange bircher muesli is perfect for a healthy meal prep breakfast idea as it’s meant to be made in advance and eaten cold.
Once it’s made, you can simply grab and go (it’s totally portable, too).
Vegan & Gluten-Free Option
To make a vegan version of this recipe, simply swap the Greek yogurt for a plant-based yogurt.
I would recommend choosing a plant-based yogurt that is somewhat similar in texture (so something a bit thicker), like cultured coconut yogurt.
Because most plant-based yogurts are low in protein, be sure to add an addition source, like nuts, hemp seeds, or nut butters as toppings!
To make this recipe gluten-free, simply use certified gluten-free oats.
Blood Orange Nutrition Benefits
Blood oranges have a similar nutrition profile to regular navel oranges, with the exception of the pigment responsible for their deep red colour.
That vibrant colour is due to the presence of a compound called anthocyanin, a powerful antioxidant that helps fight cellular damage throughout our bodies.
Like other oranges, blood oranges are an excellent source of vitamin C. Vitamin C plays a critical role in keeping our skin healthy, while also acting as an antioxidant.
In addition to vitamin C, oranges are a good source of other micronutrients, like:
Finally, whole blood oranges are also a great source of dietary fibre.
Oatmeal Nutrition Benefits
Oats are known for being an excellent source of dietary fibre, with a half cup serving of dry oatmeal providing 4 grams.
Fibre is known to help keep you full and satisfied, while also promoting regular digestion, lower blood cholesterol, and improved blood sugar control.
In addition to fibre, oatmeal is also a great source of micronutrients like:
- multiple B-vitamins
- vitamin E
If you want to learn more about the different types of oatmeal, it’s nutrition benefits, and my favourite brands of oatmeal to purchase, be sure to check out this post all about oatmeal!
Greek Yogurt Nutrition Benefits
I love Greek yogurt for its smooth taste and thick texture, but also for its impressive nutrition profile!
A 3/4-cup serving of Greek yogurt contains 16 grams of complete protein, which is double the amount of protein found in regular yogurt.
Protein is essential for building and repairing everything from our skin, hair, and nails to our bones, muscles, and blood cells.
Greek yogurt is also a source of micronutrients, like:
- vitamin A
- vitamin B12
Lastly, because of the bacterial cultures that are added to Greek yogurt, it’s also an excellent source of health-promoting probiotic bacteria.
More Healthy Orange Recipes
- Vegan Chocolate Orange Oatmeal
- Roasted Beet & Fennel With Orange Vinaigrette
- Dark Chocolate Bark With Nuts & Orange Zest
- Strawberry Orange Frozen Yogurt Bark
- Greek Yogurt With Sumo Orange, Cacao & Mint
Did you give this Blood Orange Bircher Muesli Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Blood Orange Bircher Muesli (Overnight Oats)
- Mix the dry ingredients (rolled oats and cinnamon) in a large bowl or jar.
- Add the fresh blood orange juice, plain Greek yogurt, and vanilla extract to the dry ingredients. Stir everything together well, then cover and let sit in the fridge for at least 2 hours or overnight.
- Once the oats have had a chance to soak, serve the bircher muesli with toppings of choice.
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.