Recipe description
July 29, 2026
Blackberry Chia Bircher Muesli
Gentle, fiber-rich blackberry chia bircher to support digestion and variety.
Protein Rich
Digestive Support
Easy Recipe
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, chia, and berries supports digestion.
- Colorful plant foods provide polyphenols and antioxidant benefits.
- No-cook overnight prep fits busy mornings with minimal hands-on time.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oatmeal
1
cup
Seed, chia
2
tablespoon
Blackberry
1
bowl
Milk, whole
1
glass
Honey
1
teaspoon
Instructions
1
In a bowl, combine oats, chia seeds, and blackberries.
2
Pour in milk and stir well to combine.
3
Add honey to taste and mix again.
4
Cover and refrigerate overnight.
5
Serve chilled in the morning.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
11 g
Protein
42 g
Carbohydrates
11 g
Fiber
12 g
Sugar
12 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
What is Blackberry Chia Bircher Muesli?
A creamy overnight oats and chia seed mix with blackberries, soaked in milk, served chilled in the morning.
How do I make it?
In a bowl, mix oats, chia seeds, and blackberries; pour in milk and stir; add honey; cover and refrigerate overnight; serve cold.
Can I make it dairy-free?
Yes. Use plant-based milk (almond, soy, oat) instead of dairy milk.
How long will it keep in the fridge?
About 1–2 days for best texture.
What are the health benefits?
High in fiber from oats and chia with antioxidants from blackberries, supporting digestion and a varied plant-based breakfast.
How can I adjust the sweetness?
Start with 1 teaspoon of honey and adjust to taste; you can also mash in a ripe banana for natural sweetness.
Can I swap the berries or add toppings?
Yes. Use other berries or fruit; add nuts or seeds for crunch.
What should I serve it with?
Serve cold in a bowl; top with extra berries, nuts, or a drizzle of honey.
Is this suitable for busy mornings?
Yes. It’s an overnight oats recipe you can prepare ahead.
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