Breakfast Recipes Snacks

Homemade Muesli Recipe (gluten-free, refined sugar-free + vegan)

Written by Flavia Giardino

I always thought that making my own gluten-free muesli was going to be difficult so the easy option was to buy a ready-made pack off the shelf. But every time I checked the food labels of those gluten-free packaged mueslis, I was surprised to find that most contain sugar, emulsifiers and preservatives. The ones that had mostly natural ingredients, apart from being super expensive, tasted a little bit bland.

Making my own muesli with all my favourite ingredients was not only the healthiest option but, as a bonus, it is a lot cheaper than buying a box off the shelf. Plus it doesn’t contain the added sugar, preservatives and honey – which most recipes do-, and it is super yummy too (I think)!

This recipe takes about 20 minutes to make and provides you with a breakfast option that is rich in fibre, protein and micronutrients (vitamins + minerals). You should be able to find all the ingredients in your local health store, and you can pretty much complement the recipe with your favourite nuts and dried fruits.

The base for this recipe is the brown rice and quinoa puffs, which have many micronutrients and are the best options for a gluten-free cereal. I tend not to use oats – even if it says that they are free from gluten – because they can contain cross-contamination with prolamins of other grains. So if you are celiac, it is safer to avoid if you can.

I then combine my favourite nuts, seeds and mix them all with maple syrup before putting into the oven. Once they are ready, you can add the dried fruits, chia seeds and roasted coconut chips. You can store them in an airtight container for up to four weeks.

gluten-free muesli

Check out the recipe and instructions below. I would love to see some snaps of your best muesli creations!

Nutrition

Calories

4008 cal

Fat

165 g

Carbs

524 g

Protein

101 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
Homemade Muesli Recipe (gluten-free, refined sugar-free + vegan)
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Recipe Image

Ingredients

  • 3 cups of rice puffs
  • 2 cups of quinoa puffs
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup hemp seeds
  • 1/4 cup chia seeds
  • 1 cup of chopped nuts (I used a mix of raw almonds + cashews)
  • 3 tbs coconut oil
  • 4 tbs maple syrup
  • 1/2 tsp ground cinnamon
  • 1 cup dried fruits (e.g. raisins, apricot, cranberries, goji berries)
  • 1/2 cup of coconut chips (toasted)

Instructions

  1. Preheat oven to 180 degrees.
  2. Line an oven tray with baking paper.
  3. If your coconut oil is solid, combine it with the maple syrup in a small pot and stir on low heat until melted. If coconut oil is already liquid, just combine it with the maple syrup.
  4. Toss the mixture on top of rice puffs, quinoa puffs, pumpkin seeds, sunflowers seeds and nuts, coating well.
  5. Bake for 10-15 minutes, stirring a few times during baking.
  6. Remove muesli from oven and add the coconut chips, hemp seeds, chia seeds and dried fruit.
  7. Store in an air-tight container.
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https://movedbywellness.com.au/homemade-muesli-recipe-gluten-free-refined-sugar-free-vegan/

About the author

Flavia Giardino

Journalist, wellness enthusiast + nutritional medicine student. I am constantly looking to expand my knowledge of the principles of life and living. After being diagnosed with several food allergies, I have changed my lifestyle completely and have been experimenting new plant-based recipes, which are featured in the recipes section of this blog.

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