Useful Stuff to Know » article » Protein Muesli » Apr 9, 04:14 AM

Protein Muesli

Here’s a breakfast that is low gluten, low glycemic, low sugar, high protein, and easy to make. It’s a minimalist “oats and whey” muesli.


1/2 medium or large apple cut into chunks
1 scoop protein powder
1/2 cup organic rolled oats
10 almonds or equivalent amount in walnuts or pumpkin seeds)
2 tbsp half-n-half (optional)
cold water

Mix all the dry ingredients in bowl and add desired amount of water.


Why make it yourself? Because you can control the ingredients and assure their quality. Now, the above ingredients were chosen strategically.

Fresh apple has less sugar than dried fruit, especially raisins that you commonly find in commercial mueslis. Mainly it’s fructose you have to keep to a minimum. Raisins are high in fructose; fresh apples not so much.

Protein powder acts as a substitute for milk; I prefer whey, which is derived from milk and has calcium, but delivers far more protein than milk and without the lactose.

Oats are low glycemic calories. They are less inflammatory than wheat, unless you have an avenin sensitivity (avenin is a protein found in oats). Be sure to get organic rolled oats because non-organic oats are typically contaminated with glyphosate, also known as Roundup herbicide. Note that oats are high in phytic acid, but the calcium in whey protein powder offsets it.

Nuts provide some fat and minerals.

Half-n-half or coconut oil is optional, but helps make the protein powder more milk-like.

If you use dried apples and forego the half-n-half, you have yourself a pre-mixed breakfast that is awesome for camping or road trips. Put into individual zip lock bags and add water as needed.