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Muesli

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Muesli

Since this recipe is so fast to make and easy to take, you can easily portion out the dry ingredients into individual resealable bags or containers to enjoy for breakfast or a snack at school or work.

Ingredients

Servings  4   Serving Size   1 cup

  • 1 1/2 cups rolled oats
  • 1 1/2 cups whole-wheat bran flakes
  • 1/2 cup raisins OR
  • 1/2 cup dried unsweetened cranberries
  • 1/4 cup hulled sunflower seeds (dry-roasted preferred)
  • 1/4 cup unsalted chopped walnuts (dry-roasted preferred) OR
  • 1/4 cup unsalted chopped almonds (dry-roasted preferred)
  • 4 cups fat-free milk or unsweetened almond milk OR
  • 4 cups fat-free plain yogurt

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, stir together the oats, bran flakes, raisins, sunflower seeds, and nuts.
  2. Put 1 cup of the oat mixture in each bowl. Pour 1 cup milk in each bowl. (If using the yogurt, spoon 1 cup on top of the mixture.) Stir to combine.

Tip: Store the muesli in an airtight container for up to one month at room temperature.

Tip: To keep nuts from spoiling, store them in an airtight container in the refrigerator for up to six months or in the freezer for up to one year.

Nutrition Facts

Muesli

CaloriesCalories

323 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

8g Per Serving

Cost Per ServingCost Per Serving

$0.61

Nutrition Facts

Calories 323
Total Fat 12.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0 mg
Sodium 108 mg
Total Carbohydrate 51 g
Dietary Fiber 8 g
Sugars 16 g
Protein 10 g

Dietary Exchanges
1 fruit, 2 1/2 starch, 2 fat

 

Since this recipe is so fast to make and easy to take, you can easily portion out the dry ingredients into individual resealable bags or containers to enjoy for breakfast or a snack at school or work.

Nutrition Facts

Muesli

CaloriesCalories

323 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

8g Per Serving

Cost Per ServingCost Per Serving

$0.61
×
Calories 323
Total Fat 12.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0 mg
Sodium 108 mg
Total Carbohydrate 51 g
Dietary Fiber 8 g
Sugars 16 g
Protein 10 g

Dietary Exchanges
1 fruit, 2 1/2 starch, 2 fat

Ingredients

Servings  4   Serving Size   1 cup

  • 1 1/2 cups rolled oats
  • 1 1/2 cups whole-wheat bran flakes
  • 1/2 cup raisins OR
  • 1/2 cup dried unsweetened cranberries
  • 1/4 cup hulled sunflower seeds (dry-roasted preferred)
  • 1/4 cup unsalted chopped walnuts (dry-roasted preferred) OR
  • 1/4 cup unsalted chopped almonds (dry-roasted preferred)
  • 4 cups fat-free milk or unsweetened almond milk OR
  • 4 cups fat-free plain yogurt

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, stir together the oats, bran flakes, raisins, sunflower seeds, and nuts.
  2. Put 1 cup of the oat mixture in each bowl. Pour 1 cup milk in each bowl. (If using the yogurt, spoon 1 cup on top of the mixture.) Stir to combine.

Tip: Store the muesli in an airtight container for up to one month at room temperature.

Tip: To keep nuts from spoiling, store them in an airtight container in the refrigerator for up to six months or in the freezer for up to one year.

 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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