Homemade Vegan Muesli

CategoryBreakfastDifficultyBeginner

This is a simple homemade muesli recipe made without oil or animal products. Ideal for whole food vegans, this has been my daily breakfast almost every day for a year. Besides the oats, the other ingredients can all be easily substituted. The key part of this recipe is the method for cooking without processed oil or honey.

Yields10 Servings
Prep Time10 minsCook Time20 minsTotal Time30 mins

Ground Ingredients
 ½ cup flaxseed
 4 sticks cinnamon
Seeds, Nuts & Oats
 4 cups rolled oats
 ½ cup chopped almonds
 ½ cup chopped cashews
 ½ cup pumpkin seeds
 ½ cup sunflower seeds
Dried Fruit
 ½ cup chopped raisins
 ½ cup chopped cranberries
Sesame
 ¼ cup black sesame seed

Preparation
1

Grind the flaxseed and cinnamon together in a blender then set aside

2

Chop the dried fruit

Cooking
3

Add the rolled oats to a pan and turn heat to high

4

Add the nuts and seeds immediately, along with the dried fruit

5

As the pan heats, start to stir almost continuously, maintaining an even heat throughout the ingredients and adjusting the heat so as not to burn on the bottom

6

Continue stirring until the oats have light brown markings and are slightly crunchy

7

Turn the heat down to medium and add the black sesame

8

After another minute turn the heat down to low and add the ground ingredients

9

Stir the mixture until the dry ingredients are well coated with ground flaxseed and cinnamon, then turn off the heat

10

Stir a few more times after the heat is off and leave for 30 minutes or until cool enough to store

Nutrition Facts

Serving Size 2/3 Cup

Servings 10


Amount Per Serving
Calories 367.3
% Daily Value *
Total Fat 18.73g29%
Saturated Fat 2.34g12%
Trans Fat 0g
Cholesterol 0mg
Sodium 9.13mg1%
Potassium 417.84mg12%
Total Carbohydrate 43.2g15%
Dietary Fiber 9.79g40%
Sugars 11.4g
Protein 11.85g24%

Vitamin A 0.3%
Vitamin C 0.9%
Calcium 12.7%
Iron 22%
Vitamin D 0%
Vitamin E 21.9%
Vitamin K 6.3%
Thiamin 28.2%
Riboflavin 10.5%
Niacin 9.1%
Vitamin B6 10.9%
Folate 10.0%
Vitamin B12 0%
Pantothenic Acid 6.5%
Phosphorus 36.3%
Magnesium 41.4%
Zinc 19.1%
Selenium 23.8%
Copper 32.1%
Manganese 124.5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Ground Ingredients
 ½ cup flaxseed
 4 sticks cinnamon
Seeds, Nuts & Oats
 4 cups rolled oats
 ½ cup chopped almonds
 ½ cup chopped cashews
 ½ cup pumpkin seeds
 ½ cup sunflower seeds
Dried Fruit
 ½ cup chopped raisins
 ½ cup chopped cranberries
Sesame
 ¼ cup black sesame seed

Directions

Preparation
1

Grind the flaxseed and cinnamon together in a blender then set aside

2

Chop the dried fruit

Cooking
3

Add the rolled oats to a pan and turn heat to high

4

Add the nuts and seeds immediately, along with the dried fruit

5

As the pan heats, start to stir almost continuously, maintaining an even heat throughout the ingredients and adjusting the heat so as not to burn on the bottom

6

Continue stirring until the oats have light brown markings and are slightly crunchy

7

Turn the heat down to medium and add the black sesame

8

After another minute turn the heat down to low and add the ground ingredients

9

Stir the mixture until the dry ingredients are well coated with ground flaxseed and cinnamon, then turn off the heat

10

Stir a few more times after the heat is off and leave for 30 minutes or until cool enough to store

Homemade Vegan Muesli

This recipe makes 7 cups – the rolled oats lose significant volume as steam while they cook. You can see below that a serving size of 2/3 cup is a significant portion of your daily macro-nutrient requirements.

Try this out, and make some changes if you like. Once you have a taste, I feel confident you will agree that this is the best homemade muesli recipe on the planet. Obviously I am a fan of my own recipe!

About the Ingredients

The cinnamon in this recipe has a real kick. Feel free to reduce it if you find it too overpowering. Alternatively, see my thoughts below about serving with additional rolled oats and fresh fruit.

The flaxseed is useful for coating the oats with a little oil (as do the seeds and nuts). It is a great source of omega 3 fatty acid, and contains relatively little omega 6. You can learn more about the biological roles of fatty acids and lignans at NutritionFacts.org.

Personally, I eat a diet very high in carbohydrates. I like to eat a consistent, non-excessive amount of fat each day. To keep things simple, I eat a measured amount of this muesli at breakfast. For the rest of the day I eat food with only trace amounts of fat.

As a cost-saving measure, I buy ingredients at a bakery supply shop (same place get my vegan bread ingredients). They sell broken nuts by the kilo at greatly reduced prices. This also means I never have to chop almonds or cashews.

Muesli & Fruit (Serving Suggestion)

The dry ingredients contain a good mixture of macro and micro-nutrients. To enhance the vitamin and mineral profile you can eat with fresh fruit.

Personally I like a large breakfast, but I don’t want to double-down on the richness of my muesli recipe. I usually toast a big batch of rolled oats plain, and add that in equal amounts to the muesli for breakfast. I live in a place where tropical fruit literally grows on trees (!), so of course fresh fruit is a must.

  • ⅔ cup muesli
  • ⅔ cup toasted rolled oats
  • 1 cup chopped seasonal fruit
Nutrition Facts

Servings 1


Amount Per Serving
Calories 692.52
% Daily Value *
Total Fat 23.29g36%
Saturated Fat 3.23g17%
Trans Fat 0g
Cholesterol 0mg
Sodium 21.17mg1%
Potassium 1128.79mg33%
Total Carbohydrate 108.46g37%
Dietary Fiber 20.91g84%
Sugars 34.06g
Protein 21.38g43%

Vitamin A 40.2%
Vitamin C 344.5%
Calcium 19.1%
Iron 37.4%
Vitamin D 0%
Vitamin E 29.7%
Vitamin K 16.3%
Thiamin 50.0%
Riboflavin 19.8%
Niacin 19.2%
Vitamin B6 22.8%
Folate 37.3%
Vitamin B12 0%
Pantothenic Acid 18.2%
Phosphorus 62.6%
Magnesium 69.5%
Zinc 34.0%
Selenium 48.0%
Copper 55.2%
Manganese 230.7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

As you can see, this is a substantial meal at almost 700 kcal. Would you still like to argue that the recipe needs honey and olive oil?

This portion size works fine for me, but you can understand why I recommend measuring the muesli out for breakfast rather than randomly snacking on handfuls of it. It is complementary to a meal plan heavy on legumes, grains and vegetables for the rest of the day.

Want to ask me where I get my protein? This is 21 grams of protein, that’s 43% of my recommended daily intake and I am not fully awake yet.

I will add a bit of lime or passion fruit if I have some, but almost always have it with a double espresso. Ninety minutes later I am ready to do some vigorous exercise or yard work.

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