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Blueberry Muesli

Diabetic-Friendly Blueberry Muesli

A make-ahead blueberry muesli made with rolled oats, almonds, pumpkin seeds, chia seeds, ground flaxseed, Greek yogurt, and unsweetened almond milk. High in fiber and protein with no added sugar in its basic form.
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Prep Time 10 minutes
Cook Time 0 minutes
Chill Time 4 hours
Total Time 4 hours 10 minutes
Servings: 4 servings
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

Dry Ingredients
  • 1 cup old-fashioned rolled oats not instant
  • 1/4 cup raw almonds roughly chopped
  • 1/4 cup raw pumpkin seeds
  • 2 tbsp chia seeds
  • 2 tbsp ground flaxseed
  • 1/4 tsp ground cinnamon
Wet Ingredients & Fruit
  • 1 cup fresh blueberries
  • 1 cup unsweetened almond milk or other low-carb milk alternative
  • 1/4 cup plain Greek yogurt
  • stevia to taste, optional

Equipment

  • Large mixing bowl
  • Small bowl
  • Whisk

Method
 

  1. In a large bowl, mix the rolled oats, chopped almonds, pumpkin seeds, chia seeds, ground flaxseed, and cinnamon.
  2. Gently toss the fresh blueberries into the dry mixture.
  3. In a separate bowl, whisk together the almond milk and Greek yogurt. Stir in stevia here if using.
  4. Pour the wet mixture over the dry ingredients and stir until everything is evenly combined.
  5. Cover and refrigerate overnight, or for at least 4 hours, to let the oats and seeds soften.
  6. Stir well before serving. Add a splash more almond milk if it is thicker than you would like. Top with a few extra blueberries if desired.

Notes

Storage: Keep refrigerated in an airtight container for up to 5 days.
Customization: Strawberries, raspberries, or a small amount of diced apple can replace the blueberries. Walnuts or pecans can replace the almonds. A pinch of nutmeg or cardamom adds variety. For a protein boost, mix in unflavored or low-carb protein powder.
Allergy option: Omit the almonds and increase the pumpkin seeds, or use sunflower seed butter for texture.
Vegan option: Replace the Greek yogurt with plain, unsweetened plant-based yogurt.
Warm option: Although designed as overnight muesli, individual portions can be gently warmed on the stovetop or in the microwave with a splash of milk as needed.
Nutrition disclaimer: Nutritional estimates are based on typical ingredient values and are not laboratory-tested. This recipe is for general informational purposes only and is not medical or dietary advice. Consult your doctor or registered dietitian for personalized guidance regarding diabetes or other health conditions.