Have you been looking for healthy and delicious muesli with lots of protein in the supermarket in vain? Simply mix your own breakfast muesli. We show you how you can make protein muesli yourself and which ingredients are particularly suitable for it.
There's a lot to be said for starting the day with a healthy muesli.
Whether it's delicious Overnight Oats, Porridge or a normal muesli - they keep us full for a long time and provide us with important nutrients.
Moreover, a muesli is ready in no time, you can easily take it to work or university and combine a little differently every day.
Muesli keeps you full for a long time and provides lots of important nutrients and vitamins.
In addition, the possible combinations of seeds, grains, nuts and fruits are almost limitless.
Today I want to show you how you can make your own protein muesli. You can save the money for bought muesli mixtures!
Table of contents
Why you should make your own protein muesli
Have you ever faced reality? Dare to do so. Look at the Ingredients list of your muesli.
This will definitely spoil your appetite. Even supposedly healthy mixtures contain sugar or a sugar substitute. Crunch mueslis are additionally soaked in vegetable oil.
"Sports mueslis, fitness mueslis, diet mueslis" are creative names for mostly regular muesli mixes.
All of them consist mostly of cheap oatmeal, with a few seeds and kernels mixed in. In return, however, they are sold to us at a high price. A good business for the manufacturers. Quick times the healthy muesli costs almost double.
New, very curious names for mueslis of all kinds are constantly emerging.
But just as a true muesli fan you may also know: A package contains 500 grams. So eat 5-6 times and the muesli is all again.
Well, there are some basic blends that are sugar-free and quite unspectacular. But they are expensive. You won't find a really tasty grain mix in them.
All these things speak for making protein muesli yourself. A really good muesli should be protein-rich, affordable and delicious.
Since you look in vain for it in the supermarket, it's time for the Protein muesli make yourself. I'll show you now how it works and tell you my favorite recipe.
What ingredients do I need for a protein muesli?
Before the recipe, let's take a quick look at the ingredients. I'll tell you why they're so healthy and why you should definitely add them to your granola mix.
Flakes
Soy flakes* are considered protein bombs. We have opted for deoiled Soy flakes* decided.
The small flakes look almost like oatmeal. They contain lots of unsaturated fatty acids and fiber. This ensures that you stay full for a long time.
There are deoiled and partially deoiled Soy flakes*.
Sweet lupine flakes have a low fat and carbohydrate content. They fit so well into a "lean" diet plan.
The quality of the proteins is very high. By the way, the sweet lupine is grown in Germany. Like all legumes, lupins are good sources of potassium, magnesium, iron, manganese, zinc and selenium.
Oatmeal must not be missing, of course, if you want to make protein muesli yourself.
The well-known muesli flakes contain a lot of fiber, which keeps us full for a long time. Among all cereals, oats have the highest content of vitamin B1 and B6.
Tip: Oatmeal is mega varied. You can prepare sweet and savory with it. I have this Oatmeal recipe book* bought from Amazon. It contains lots of ideas for breakfast, lunch and dinner. Yummy :)
Seeds
Flaxseed* are great helpers for digestive problems. They have a nutty taste. In Flaxseed* you will find plenty of omega 3 fatty acids. It also contains vitamins B1, B2, C and E, as well as potassium, zinc, iron, phosphorus, magnesium and calcium.
Those who want to boost their digestion should use ground Flaxseed* or chop up the seeds yourself with a sharp knife/food processor.
Chia seeds* brings superfood character to homemade protein muesli. The small, dark seeds provide plenty of omega 3, but only a few calories.
With a carbohydrate content of less than 5 %, it can be found in very many low carb recipes. In Chia seeds* you will also find calcium, iron, zinc and vitamin B3.
Hemp seed are a real insider tip. The protein from the seeds contains all the essential amino acids that the body itself can not form. In hemp seeds are copper, zinc, potassium, magnesium and manganese.
Nuts and seeds
Almonds provide us with unsaturated fatty acids, vitamins E and B, magnesium, calcium and copper.
With 500 calories per 100 g, almonds are very high in calories. However, they are also said to help with weight loss.
Pumpkin seeds convince with abundant unsaturated fatty acids, vitamin E, beta-carotene, magnesium, iron, zinc and selenium.
The seeds bring a nutty, tangy flavor to healthy muesli.
Which ingredients are particularly rich in protein?
Of course, you can swap out grains, cereals, and any other ingredients as you please.
To give you an idea, we've written you a list of protein-rich ingredients here.
Protein rich grains and flakes
| Ingredient | Protein per 100 g |
|---|---|
| Sweet lupine flakes | 41 g |
| Soy flakes* | 37 g |
| Flaxseed* | 25 g |
| Chia* | 21 g |
| Sesame | 21 g |
| Amaranth | 16 g |
| Quinoa | 15 g |
| Oatmeal | 10 g |
| Millet flakes | 10 g |
| Buckwheat | 9 g |
| Rice flakes | 8 g |
| Coconut flakes | 7 g |
Protein rich nuts and seeds
Of course, nuts must not be missing when making protein muesli yourself. They provide the extra crunch factor and supply us with healthy fats. In addition, they taste just super delicious :)
| Ingredient | Protein per 100 g |
|---|---|
| Peanuts | 25 g |
| Pumpkin seeds | 24 g |
| Pine nuts | 24 g |
| Sunflower seeds | 22 g |
| Hemp seed | 22 g |
| Poppy seed | 20 g |
| Pistachios | 19 g |
| Almonds | 18 g |
| Cashews* | 17 g |
| Walnuts | 14 g |
| Hazelnuts | 12 g |
Dairy products with a lot of protein
Quark is considered a real insider tip. If quark is not liquid enough for you, you can simply mix it with milk or yogurt. Or simply reach for Greek yogurt.
Those who wish can still work with Protein powder from Foodspring* help. Compared to most other store-bought powders, it doesn't taste artificial or too overly sweet. My favorites: Vanilla & coconut.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
| Ingredient | Protein per 100 g |
|---|---|
| Low-fat curd cheese | 12 g |
| Greek yogurt | 6,5 g |
| Natural yogurt | 3,4 g |
| Soy milk | 3,3 g |
| Cow's milk | 3 g |
| Soy yogurt | 2,4 g |
| Oat milk | 1 g |
The ultimate protein muesli would therefore be:
- Sweet lupine
- Soy flake
- Flaxseed*
- Chia*
- Peanuts
- Pumpkin seeds
- on a 50:50 mix of low-fat curd cheese with Greek yogurt.
How can I refine a protein muesli?
Fruits
Fruits do not contain significant proteins. But they contain a lot of vitamins and flavor. We sprinkle a few dried fruits into the muesli. And then, of course, fresh fruit just before eating. When making protein muesli yourself, fruit must not be missing, of course.
Dried fruits such as raisins, dried cranberries, goji or chokeberries, banana chips, apple chips, apricots, figs or plums provide fruity flavor when you don't have fresh fruit on hand.
And when it comes to fresh fruit, there are really no limits to your imagination. Berries of all kinds are especially delicious.
Sweet
If that's not sweet enough for you, you can use the Agave syrup* or honey to help. I like to take overripe bananas and mash them with a fork. I then mix them with the yoghurt.
Spices
And then of course we have Cocoa powder* for the chocolate fans. In winter I like to stir Cardamom* and Cinnamon* under. Some mix Cinnamon* and vanilla in the yogurt.
A tablespoon of apple or pear puree does just as well.
Protein powder
If fruit and spices alone are still somehow too boring for you, you can mix in yogurt or milk with protein powder. Vanilla and chocolate are especially delicious.
If you want to save calories, replace the dairy products with water. This simple trick will quickly increase the protein content of your muesli by 30 grams.
Protein muesli DIY - my favorite recipe
This mixture is enough for 4 servings. You get about 200 grams of DIY protein muesli. I now give you the recipe without the fruit. So you can mix it together and have a healthy breakfast for the next days.
Bottled in small a beautiful glass and with a label, by the way, this is a great gift for a sports-loving friend.
Ingredients:
- 25 g sweet lupine flakes
- 35 g Soy flakes*
- 15 g flax seed
- 20 g oatmeal
- 1 tablespoon puffed amaranth
- 35 g hemp seeds
- 20 g pumpkin seeds
- 20 g chopped almonds
Take a large bowl. Place it on the kitchen scale. Now you can weigh the ingredients one by one.
If you want the recipe to be pleasing to the eye, as in the photos, first add yogurt to the bowl and then layer the seeds on top.
However, when I prepare a larger amount, I mix everything well with a spoon.
Now you can either fill the muesli or eat it directly.
A mixture between low-fat quark and Greek yogurt has proven to be a good base.
Tip: Add half a banana to the yogurt and mash it with a fork. This gives a pleasant sweetness and makes the protein muesli very tasty.
Can you lose weight with protein cereals?
Yes, a healthy, homemade muesli can help you lose kilos. However, only if you do not eat the muesli in addition, but as a substitute for food that you would normally eat.
The high proportion of protein ensures that your blood sugar level does not fluctuate as much as usual. And that in turn prevents you from getting cravings.
The digestion of cereals with a high protein content is a lot of work for the body. You therefore burn relatively many calories while the body is busy digesting.
Protein-rich mueslis boost fat burning. The fewer carbohydrates in the muesli, the more of the body's own reserves it burns.
Mix in fresh fruit. They contain vitamins and provide the necessary sweetness.
A diet rich in protein is ideal for those who want to lose weight and those who want to build or maintain muscle mass.
And here again the recipe with exact nutritional information per serving...:
Recipe to make protein muesli yourself
Ingredients
- 25 g Sweet lupine flakes
- 35 g Soy flakes
- 15 g Flaxseed
- 20 g Chia seeds
- 20 g Oatmeal
- 1 EL Puffed amaranth
- 35 g Hemp seed
- 20 g Pumpkin seeds
- 20 g Chopped almonds
Equipment
- 1 scale
- 1 tablespoon
- 1 bowl
Anleitung
- Take a large bowl and place it on the kitchen scale.
- Either weigh the ingredients individually or mix them.
- If you like it visually nice, you can place the seeds, kernels and flakes separately in the bowl. If it's purely for taste, you can stir the mix in the bowl.
- Put yogurt and low-fat curd in a bowl. Stir firmly until they are mixed. If you like, add some fruit.
- Now add the muesli mix to the bowl. Mix well and enjoy.
Nährwerte
Have you tried these moist protein brownies yet?
Our conclusion
As you can see, you can make your own protein muesli. And it's very simple. Just mix the seeds, nuts and grains together a little differently each time and you'll save yourself a lot of money.
And even more important: sugar! Who his healthy muesli knows what ends up in the cereal bowl. And more importantly, what does not :) Meal time!
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