High-Protein Apple Cinnamon Bircher Muesli
A creamy, satisfying overnight oat bowl packed with thick Greek yogurt, freshly grated apple, walnuts, and chia seeds. Easy to prep ahead for a brisk perimenopause-friendly breakfast.
Prep
10 min
Cook
0 min
Total
490 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
490 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Make-Ahead Friendly: Prepare 2-3 jars at once for quick weekday mornings; keep stored in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Combine 40g rolled oats
- 01
Combine 40g rolled oats
Combine 40g rolled oats, 10g chia seeds, and 0.5 tsp ground cinnamon in a sealable jar or bowl.
Tap card to mark done - 02
Pour 100ml unsweetened almond milk and stir…
Pour 100ml unsweetened almond milk and stir in 150g plain greek yogurt until the mixture is fully combined and smooth.
Look for: the mixture is fully combined and smooth
Tap card to mark done - 03
Grate 0
Grate 0.5 green apple directly into the bowl using a box grater and fold it into the oat mixture.
Tap card to mark done - 04
Cover the container tightly and place it…
Cover the container tightly and place it in the refrigerator to soak for at least 4 hours, or overnight for 8 hours.
Allow: 4 hours
Tap card to mark done - 05
Chop 15g walnuts coarsely
Chop 15g walnuts coarsely.
Tap card to mark done - 06
Remove the chilled muesli from the refrigerator
Remove the chilled muesli from the refrigerator, stir gently to loosen, and top with the chopped walnuts just before serving.
Ready when: everything is assembled and ready to enjoy
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