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High Protein Bircher Museli

Orla Walsh, RD
Orla Walsh, RD
Orla Walsh is a Registered Dietitian, owner of Orla Walsh Nutrition, former performance nutritionist to the Irish Olympic team and regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.
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I’m always trying to get people to up their protein intake at breakfast to hit at least 20 grams of protein. However, lots of people don’t have a huge appetite at breakfast. To combat this conundrum I came up with this recipe!

This recipe makes enough for 2 people for 2 days. In other words, batch cook your breakfast 🙂 This is incredibly helpful for parents who need to get kids into school nice and early, or people who need to start their work day at an early hour.

Please do note that this is a delicious option for supper time too! It’s also ideal if eating after exercise in the morning as it’s good at helping to build your bones and muscles.

Ingredients

  • 120g oats
  • 400ml milk
  • 150g greek yoghurt
  • 1 scoop of protein powder (I use vanilla whey)
  • 1 heaped tsp of mixed spice
  • 2 large apples chopped up (grating them is nicer, but only bother if you’ve the time)
  • 30g raisins
  • 60g walnuts/ pecans

How to make it

  • Simply mix it altogether and leave in the fridge overnight.
  • For speed, empty each portion into the container you intend to eat it out of (tupperware if at your desk or bowl if at home!).
  • I like it heated some mornings if I’m cold. One minute in the microwave, stirring half way, is plenty.

Don’t like/ have protein powder?

  • Don’t worry, just leave it out. You might need an extra scoop of greek yoghurt though.
  • Other options: switch to unflavoured protein powders or try skimmed milk powder instead.

Nutritional Information

  • (using regular, not low fat milk or yoghurt)
  • 440 calories
  • 25 grams protein
  • 50g of carbohydrate
  • 7g of fibre
  • 17g of (healthy) fats

FAQ

What is a good high protein breakfast? Most of my recipes will be tailored to provide enough protein for most people. A target of 20 grams is often enough, but some people need more.

How can I get 30g of protein for breakfast? Achieving enough protein in your breakfast can be tricky but foods like eggs, dairy and beans help.

How to get 30 grams of protein for breakfast without eggs? There are lots of ways to eat enough protein without eating eggs, meat or fish. For example, baked beans, milk, quark, skyr, greek yoghurt, soya milk and soya yoghurt.

What is a good protein goal for breakfast? This depends on the individual. However, 20-40 grams of protein at breakfast is a target that meets most people’s needs.

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