Breakfast

High-Protein Bircher Muesli

ByVictoria July 10, 2026October 5, 2026

5 from 3 votes

This high-protein bircher muesli is made with rolled oats, grated apple, greek yogurt, chia seeds, and vanilla protein powder, all soaked overnight into a creamy no-cook breakfast. Each jar has 30 grams of protein and keeps in the fridge for up to 4 days.

Calories 454

Protein 30

Carbohydrates 59

Fat 13

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High protein bircher muesli in a glass jar topped with apple slices, toasted almonds, and fresh mint

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In this post:

Swaps & Variations
Storage & Meal Prep
More High-Protein Breakfast Recipes
The Recipe
More Recipes To Try

Overnight oats and chia pudding are everywhere, but their cousin, bircher muesli, does not get the recognition it deserves. Bircher muesli is basically overnight oats with some added chia seeds and grated apple.

One of the reasons I love it is because you get a varied texture and every bite tastes a little different, and you can add all kinds of fun things to it.

From dried fruits like dried cherries or raisins to nuts like toasted walnuts or almonds for a little crunch.

The only thing is, a traditional version of muesli is high in carbs but lower in protein, so here’s my solution for a high-protein version of muesli.

I take a very basic formula here, greek yogurt, oats, chia seeds, milk, and grated apple, and amp up the protein with a little extra greek yogurt and some protein powder.

Just like overnight oats, it takes just a couple of minutes to prep, and you’ve got a high-protein, high-fiber breakfast ready for the whole week ahead.

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Close up of creamy bircher muesli with chia seeds and grated apple in a glass jar with toasted almonds on top

Swaps & Variations

This recipe is super easy, and there are so many ways to customize it to your preferences.

Protein powder: I use Simply Tera’s Vanilla Whey. Plant-based powders work too, just add an extra splash of milk since they soak up more liquid. No powder at all? Stir in extra greek yogurt or blended cottage cheese instead.
Greek yogurt: Skyr or quark both work, and a thick dairy-free yogurt keeps this dairy-free along with your milk of choice.
Milk: Whatever’s in your fridge. Dairy, oat, soy, almond, all fine. Soy and dairy have the most protein.
Apple: A firm pear is a nice swap. Either way, grate it, don’t chop it. The juice soaking into the oats is what makes bircher muesli special.
Chia seeds: Ground flaxseed works if that’s what you have, or leave them out for a thinner, more spoonable texture.
Sweetener: The honey is optional. Raisins or chopped dates sweeten it naturally if you’d rather skip it.

Storage & Meal Prep

This high-protein bircher muesli keeps in airtight containers or jars in the fridge for up to 4 days. It actually gets better on day 2 once the apple and cinnamon have had time to meld. If the top looks a little dry, add a splash of milk and give it a stir to loosen things up a bit.

For meal prep, divide the whole batch between 4 jars right after mixing, and breakfast is done for the week. I like to keep the toasted almonds in a little container on the side so they stay crunchy.