This Gluten Free Muesli w/ Almonds, Pumpkin Seeds, & Chai Spices is a healthy and delicious way to start the day! Bonus-it’s super easy to make and suitable for vegan and low FODMAP diets.

chai spiced gluten free muesli in a pretty farmhouse pottery bowl.

If you’ve never tried making gluten free muesli before, you’re in for a real treat! And, even if you have made it, my super nourishing twist with chai spices is sure to warm your heart! Insert heart emoji here 🙂

Why You Should Make This Gluten Free Chai Spiced Muesli (AKA Health & Nutrition Benefits of Chai Spices)

  • Cinnamon has one of the highest antioxidant levels of any spice. (1) Just one teaspoon provides the same antioxidant power as 1/2 cup of blueberries or 1 cup of pomegranate juice, and in addition, it may help regulate blood sugar levels.
  • Ginger is an anti-inflammatory spice (2) that may provide pain relief for multiple ailments including arthritis, nausea, and migraines.  One teaspoon provides the same amount of antioxidants as 1 cup of spinach!
  • Cloves contain eugenol, an essential oil with antimicrobial activity. (3) In addition, cloves contain flavonoids which have anti-inflammatory and antioxidant activity.  Just 2 teaspoons of cloves provide over 60 % of the recommended daily value for manganese!
  • Cardamom may help lower blood pressure. (4) In addition, cardamom is high in both manganese and iron.
chai spices in a white bowl

Is muesli naturally gluten free?

While there are a lot of delicious gluten free muesli brands you can buy, why not try making your own? Not only will you save money, but you’ll also be assured your muesli truly is gluten free. Plus, did I mention it’s SUPER EASY to make???

Per Wikipedia, “muesli is a cold breakfast cereal based on rolled oats and other ingredients including grains, nuts, seeds, and fresh or dried fruits.” So, muesli may OR may not be 100% gluten free depending on what types of oats (are they certified gluten free?) and other grains are used to make it. When in doubt, read labels!

Important! If you have celiac disease, I highly recommend using purity protocol oats to make this gluten free muesli. If you’re not sure what purity protocol oats are, here’s a great resource from Gluten Free Watchdog, along with a listing of purity protocol oats suppliers and manufacturers.

Serve this Chai Spice Pumpkin Seed Almond Muesli COLD for extra health benefits!

gluten free muesli with milk in a glass serving dish

Have you heard of resistant starch before?

It’s similar to soluble fiber, and provides food for the good bacteria in the gut. When the friendly bacteria in our guts feed on resistant starch and fermentable fiber, they produce short chain fatty acids {SCFAs} that are beneficial for digestive health, and overall health.

In addition, resistant starch has been found to improve insulin sensitivity and lower blood sugar levels, plus it helps increase satiety which can help with weight loss.

Foods that are high in resistant starch include: green/underripe bananas (including green banana flour), lentils, white beans, cooked and cooled potatoes (like in potato salad), as uncooked rolled gluten free oats.

That’s where this yummy Chai Spice Pumpkin Seed Muesli comes into play!

Related: These Green Banana Flour Brownie Bites pack a nourishing dose of resistant starch for gut health. Plus, they are super chocolaty and delicious!

What can I add to muesli?

gluten free muesli with raisins
So delicious! Chai Spiced Gluten Free Muesli + Macadamia Milk + Maple Syrup + Pinch of Salt + Greek Yogurt + Raisins

The best thing about this gluten free muesli recipe, is that you can 100% adapt it to your own tastes and food tolerances.

You can eat it straight out of the bowl w/ your favorite milk or plant based milk, heat it up (although cooking oats lowers the amount of resistant starch), or, put the muesli in a mason jar with milk of choice and (optional) yogurt overnight, and wake up to the yummiest bowl of overnight oats!

Choose a variety of milks, nuts, seeds, and fruit to add to your muesli as you wish. Here are just a few ideas using my basic chai spice muesli to get you started.

  • Milks: Almond, flax, pea, cow’s, goat, etc.
  • Yogurt: Greek, Skyr style, goat, coconut milk, soy milk, cashew milk
  • Sweeteners: Maple syrup, honey, coconut sugar, date syrup, liquid stevia
  • Nuts: More almonds, pecans, walnuts, macadamia nuts, cashew nuts, hazelnuts
  • Seeds: More pumpkin seeds, chia, flax, sunflower, hemp
  • Fruit: Dried raisins/cranberries/wild blueberries/golden berries, apples, pears, oranges
gluten free muesli collage

It’s so easy to make this muesli ahead of time, and store for a quick and easy breakfast. And, with the holiday’s upon us, this gluten free muesli is a lovely gift to give to friends and family!

Overhead photo of gluten-free muesli in a terracotta bowl with almonds and pumpkin seeds.

Chai Spice Pumpkin Seed Almond Muesli

This easy and nutritious gluten free muesli with chai spices, almonds, and pumpkin seeds, is a delicious way to start the day!
4.86 from 7 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings


Gluten Free Muesli

  • 2 cups gluten free oats, Choose purity protocol if you have celiac disease.
  • 1/2 cup sliced raw unsalted almonds
  • 1/2 cup raw unsalted pumpkin seeds
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground cardamom

To Serve

  • Dairy or non-dairy milk of choice
  • Maple syrup or other sweetener
  • Pinch of salt
  • Toppings as desired (see recipe notes below)


  • Combine all ingredients in a mixing bowl and stir well. Keep sealed in a mason jar or other storage container until ready to serve.
  • Place 1/2 cup muesli in a bowl and pour ~1/2cup milk of choice on top. and stir well. Place in refrigerator for 30 minutes, or overnight.
  • Stir in a pinch of salt and sweetener of choice. Add toppings as desired.


Serving Suggestions

  • Milks: Almond, flax, pea, cow’s, goat, etc.
  • Yogurt: Greek, Skyr style, goat, coconut milk, soy milk, cashew milk
  • Sweeteners: Maple syrup, honey, coconut sugar, date syrup, liquid stevia
  • Nuts: More almonds, pecans, walnuts, macadamia nuts, cashew nuts, hazelnuts
  • Seeds: More pumpkin seeds, chia, flax, sunflower, hemp
  • Fruit: Dried raisins/cranberries/wild blueberries/golden berries, apples, pears, oranges


Serving: 1serving | Calories: 214kcal | Carbohydrates: 23g | Protein: 8g | Fat: 11g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 239mg | Fiber: 5g | Sugar: 1g | Vitamin C: 1mg | Calcium: 50mg | Iron: 2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Snack
Cuisine American, Gluten Free, Low FODMAP, Mediterranean, MIND Diet, Vegan, Vegetarian
Keyword resistant starch recipes
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Want more Chai Spice deliciousness in you life? Me too! Check out these other delicious ways to reap the health benefits of chai spices!

Let’s chat!

Are you in love w/ chai spices too? What are your favorite edible gifts to give? And to receive??

4.86 from 7 votes (5 ratings without comment)

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Recipe Rating


  1. Veena Azmanov says:

    Healthy breakfast and awesome flavors with the combinations. Definitely makes my day perfect and healthy.

    1. EA Stewart says:

      Thanks so much Veena! It really is a nourishing and delicious way to start the day 🙂 Cheers!

  2. Rebecca Blackwell says:

    Our neighbor just started a low FODMAP diet so I made her a batch of this to show support. Naturally, I kept some for us and just had to tell you how delicious it is. Soooo good. And, eating it just makes me feel healthier. I will be making this again and again.

    1. EA Stewart says:

      Oh, how wonderful! What a good neighbor you are 🙂 Thanks so much for sharing the recipe! Cheers!

  3. EA-The Spicy RD says:

    Thanks everyone for all your sweet comments 🙂 Hope you try it out!

  4. Gina (The Candid RD) says:

    I can’t believe I’ve still never tried muesli! I’m missing out, I’m sure. I gave your blog address to my gluten free support group, and I already got an e-mail from one girl who said she loves your blog 🙂 Keep up the great work!

    1. EA-The Spicy RD says:

      Thanks so much for passing along my website Gina. You’re awesome!!!

  5. Sanjeeta kk says:

    Love the idea of adding Chai spices to Muesli!

  6. Karriann Graf says:

    This recipe is great! I appreciate it.. will try this at home!

  7. On my way over there now. I love all things pumpkin and this looks just amazing!! Thanks for sharing!! 😉

  8. Lauren Slayton says:

    I will go check it out for sure, sounds right up my alley. Love hearing about new blogs too.

  9. Sylvie @ Gourmande in the Kitchen says:

    Love those chai spices! Hopping over now to check it out.

  10. amy @ fearless homemaker says:

    great guest post, EA! that muesli would make an awesome thanksgiving guest – we’re going to be hosting people at our home this year + it would be awesome to give a little mason jar’s worth of the muesli to each of our guests at the end of the night. thanks for the idea!

    1. EA-The Spicy RD says:

      Love your idea Amy to give as Thanksgiving gifts!

  11. I really enjoyed your post! I love muesli!! It’s good and complete! I love the idea of cinnamon, it’s the spice i love most!!


    1. The Spicy RD says:

      Thanks so much Valerie! I am a huge fan of cinnamon too. Have it everyday in my coffee!

  12. The Spicy RD says:

    Thanks Tanya! Your dill seasoned pumpkin seeds sound very yummy!

  13. on way over to her blog looks great

    1. The Spicy RD says:

      Thanks Rebecca 🙂 Hope you make some!

  14. Regan @ The Professional Palate says:

    For some reason, I couldn’t make the jump? But just by the looks of it I’d say it must be divine!

    1. The Spicy RD says:

      Thanks Regan! I just fixed the link, so you should be able to head over the Creative Cooking Corner now 🙂 Enjoy!

  15. Haley @ Health Freak College Girl says:

    this sounds amazing!!! and i love your pictures 🙂

    1. EA-The Spicy RD says:

      Thanks so much for your comment Haley and so glad you stopped by 🙂 Hope you give it a try!

  16. juniakk @ mis pensamientos says:

    whoohoo for chai spice! this is awesome for the fall season. i would love to make some chai almond milk tea 🙂

    1. EA-The Spicy RD says:

      Thanks Junia! You can add a little extra almond milk to the recipe and wash down the muesli with a “drink” of almond chai milk 🙂

  17. Karriann Graf says:

    EA this recipe it awesome! Thanks so much for sharing this with my readers. Your photos are absolutely stunning I might add 🙂 Appreciate YOU!

    “Spice it Up”

    1. EA-The Spicy RD says:

      Thanks so much Karriann!!! xoxoxo

  18. Jen (A Girl and Her Carrot) says:

    I think I commented on the wrong section…oops! Anyway, I can’t wait to make this, jar it up and give it to my friends, it’s the perfect gift! I think I’ll combine it with my yogurt/pumpkin parfait and have a double dose of pumpkins. Oh yes! Lovely to meet you Karriann!

    1. EA-The Spicy RD says:

      Thanks Jen! You’re in the right spot now 🙂 I know you <3 pumpkin! You're right-this would be fabulous with your yogurt pumpkin parfait!

  19. Andrea@WellnessNotes says:

    The muesli sounds wonderful!

    1. EA-The Spicy RD says:

      Thanks Andrea!