Recipe description
September 28, 2026
Blackberry Sesame Bircher Muesli
A fiber-rich berry breakfast with sesame crunch and gentle everyday gut support
High Fiber
Polyphenol Rich
Whole Grains
85%
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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We found the following allergens in the recipe ingredients: wheat, sesame, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, blackberries, and sesame seeds.
- Includes colorful berries and seeds that add plant diversity and polyphenols.
- Combines whole grains, protein-rich yoghurt, and healthy fats with limited added sugar.
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
Oats
1
cup
Blackberry
0.5
bowl
Seed, sesame
1
tablespoon
Yoghurt, Greek
0.5
bowl
Milk, whole
0.5
cup
Honey
1
teaspoon
Vanilla Extract
0.5
teaspoon
Salt
1
pinch
Instructions
1
In a bowl, combine the oats, Greek yoghurt, milk, honey, vanilla extract and a pinch of salt.
2
Stir well until everything is evenly mixed, then cover and refrigerate overnight, or for at least 4 hours.
3
In the morning, gently fold the blackberries through the soaked oats, reserving a few for topping.
4
Divide the muesli between two bowls and scatter with sesame seeds.
5
Add the remaining blackberries on top and serve chilled.
More Recipes For Your Gut
Nutrition
330 kcal
Calories
14 g
Protein
49 g
Carbohydrates
8 g
Fiber
15 g
Sugar
10 g
Fat
4 g
Saturated fat
0.4 g
Salt
FAQ
How long should the oats soak?
Soak them overnight, or for at least 4 hours, in the refrigerator.
How many servings does this recipe make?
It makes 2 servings.
Can I prepare Blackberry Sesame Bircher Muesli ahead of time?
Yes. Prepare it the night before and keep it covered in the refrigerator. Eat within 1–2 days.
Can I use frozen blackberries?
Yes. Thaw them first and drain any excess liquid before folding them through the muesli.
How can I make this muesli vegan?
Use plant-based yoghurt and milk, and replace the honey with maple syrup or another vegan sweetener.
Can I make this recipe gluten-free?
Use oats labelled gluten-free, as regular oats may be subject to cross-contamination.
How can I adjust the consistency?
Add a little more milk for a looser texture, or extra yoghurt or oats for a thicker muesli.
Does this recipe contain common allergens?
It contains milk and sesame. Check ingredient labels if allergies are a concern, and replace sesame only if suitable for your needs.
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