Overnight Oats (Muesli)

The story this dish tells

Muesli was created in early 20th century Switzerland as a nourishing breakfast for hospital patients. Today, it has evolved into the popular overnight oats, where ingredients rest overnight to develop a creamy and delicious texture. This dish celebrates the idea of a convenient, modern breakfast that honors a timeless European tradition.

Health benefits

• Fiber and satiety: whole oats help keep energy levels stable throughout the morning.

• Omega-3s and antioxidants: thanks to chia or flax seeds and fresh fruits like berries or kiwi.

• Plant-based protein: from yogurt and nuts.

• Improved digestion: soaking oats makes nutrients more bioavailable.

Preparation tips

• Use a glass jar with a lid for easy storage and transport.

• Mix the wet ingredients well before adding the oats for the best texture.

• For a lighter version, replace part of the yogurt with plant-based milk.

• Add fresh fruits in the morning to keep them vibrant and colorful.

Best season to enjoy it

• Perfect all year round. Just adapt the fruits to the season: berries in spring and summer, mango in summer, and kiwi or apple in fall and winter.

Food safety notes

• Keep overnight oats refrigerated in a sealed jar and consume within 2–3 days. Avoid leaving them at room temperature for long periods to prevent fermentation.

Overnight Oats (Muesli) Recipe

Yield: 1 serving

Ingredients:

• 1/4 cup rolled oats

• 1/2 cup plant-based yogurt (coconut, almond, or soy)

• 1/8 cup plant-based milk (almond, oat, soy)

• 1 tsp. vanilla extract

• 1 Tbsp. chopped nuts (walnuts, almonds, pistachios)

• 1 tsp. chia, hemp or flax seeds

• 1/2 cup fresh fruit (berries, mango, kiwi, etc.)

Instructions:

1. In a jar or bowl, combine yogurt, plant-based milk, and vanilla.

2. Stir in oats and chia (or flax) seeds. Mix well.

3. Add chopped nuts and fold in gently.

4. Cover and refrigerate for at least 6 hours or overnight.

5. Before serving, top with fresh fruit and, if desired, a splash of extra milk.

Storage and shelf life

• Keeps well for 2–3 days in the fridge in a sealed jar.

• Not recommended for freezing.

• Add fresh fruit right before serving for best results.

Healthier ingredient swaps

• Swap walnuts for pistachios or almonds for variety.

• Sweeten naturally with raw honey, blended dates, instead of refined sugar.

• Use unsweetened plant-based yogurt to reduce added sugars.

Delicious variations

This recipe is a versatile base that you can adapt according to the season or your preferences. Here are some delicious and balanced combinations:

• Tropical & Energizing: Mix the muesli with unsweetened shredded coconut, ripe mango chunks, fresh pineapple, and a touch of cinnamon.

• Classic & Comforting: Combine grated o diced apple, cinnamon, and chopped walnuts; add a touch of raw honey or dates paste.

• Antioxidant & Fruity: Add berries (strawberries, blueberries, or raspberries) with cocoa nibs and natural plant-based yogurt.

• Creamy & Subtle: Mix with diced pear, sliced almonds, and a pinch of cardamom or vanilla.

Pairing ideas

• Enjoy with an iced coffee or a chilled green tea.

🤓 Did you know?

The original Swiss muesli was made with raw grated oats, apple, condensed milk, and nuts. Today’s overnight oats have taken over the world as the ultimate “prep ahead” breakfast.

Dietary restrictions to consider

• May contain nuts: caution for people with allergies.

• Using plant-based yogurt makes it suitable for vegan and dairy-free diets.

• Oats may contain traces of gluten: choose certified gluten-free oats if needed.

Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietician or doctor.