Bircher Muesli

The perfect breakfast choice for busy Triathletes


2 cups of rolled oats
1 cup of milk of your choice
½ cup of 100% apple juice or puree
Juice from 1/2 – 1 lemon
4 tbsp of Greek yoghurt
2 tbsp chia seeds
1-2 green apples, grated
1tsp of honey
1tsp cinnamon
½ cup dried fruit –
E.g. sultanas, chopped dried apricots, cranberries
6 dried dates, chopped
¼ cup of slivered almonds
Optional: 40g Protein Powder (Vanilla)
3 cups of frozen berries, defrosted (or fresh)
Greek yoghurt, to serve


Place all ingredients into a large bowl (except for berries & extra yoghurt)
Mix well to combine
Cover & place in the fridge overnight to soak
In the morning, serve your muesli with some defrosted or fresh berries & extra yoghurt


Our Bircher Muesli has been switched and swapped and perfected over many years! It remains one of our favourite breakfasts and has been made in preparation for many road trips, flights and crazy training days. We have designed this recipe to be completely flexible – so just switch things up depending on your personal preference!

This breakfast is a higher carb option, so team it with a higher training load day or week for optimal refuelling and recovery.

The oats are a beautiful slow release carbohydrate that provides a nice texture and flavour and are extremely budget friendly. With high training loads comes the risk of reduced immune function, so it is important to us to supplement with naturally antioxidant rich foods. These can be found in the berries, dried fruit and also in the humble apple. Natural antioxidants (those found in food) have been shown to enhance performance, improve immune function and may have a place in reducing muscle soreness.

Cinnamon is a common ingredient in so many of our recipes. We love the flavour, but also love its natural qualities that improve insulin sensitivity – and therefore could assist with muscle glycogen restoration and recovery. So much research is coming out on common spices now, and we just love the possible performance implications they may have. After all, they are super easy to add to any meals or snacks.

As this is often a recovery meal, we have boosted the protein via a high protein Greek yoghurt
(such as plain Chobani) and left the option open for the addition of a protein powder supplement. For optimum recovery, it is ideal to aim for at least 15-25g of protein in your recovery meal/snack.

We hope you enjoy this breakfast option as much as we have over the years!


Alicia Edge

Alicia is an Advanced Sports Dietitian with an online sports nutrition business, Compeat Nutrition. She is also a mum and triathlete, so advice extends beyond the basics and is instead focused on providing effective and achievable nutrition for both training and racing.

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