Gluten Free Muesli with Pumpkin Seeds & Chai Spices

This easy gluten free muesli with pumpkin seeds, almonds, and chai spices takes 5 minutes to mix. Enjoy it cold, as overnight muesli, or warm.

Have you ever looked at the price of a bag of gluten-free muesli and thought, “I could make this myself”? You can, and it’s so easy! This homemade gluten-free muesli combines rolled oats, crunchy pumpkin seeds, and sliced almonds with cozy chai spices (cinnamon, ginger, cloves, and cardamom).

It takes 5 minutes to stir together and stores well in a jar, so breakfast is ready whenever you are. Enjoy it cold with milk, soak it for overnight muesli, or warm it up on chilly mornings. It’s vegan, and it’s low FODMAP too with the appropriate toppings.

What is Muesli, and is it Gluten-Free

Muesli is a no-bake cereal made from rolled oats, nuts, seeds, and often dried fruit. Unlike granola, it isn’t baked with oil and sweetener, so it stays light and you control the sugar.

Is muesli gluten-free? Not always! Many store-bought blends include wheat, barley, or rye flakes, and regular oats are often crosss-contaminated with gluten. Making your own with certified gluten-free oats means you know exactly what’s in your bowl.

If you have celiac disease, I recommend using purity protocol oats. As a medical advisor for the National Celiac Association San Diego, this is the first question I ask about any oat products. Gluten Free Watchdog keeps a helpful list of purity protocol oat suppliers.

Why Pumpkin Seeds

Pumpkin seeds (also called pepitas) are small but mighty! One ounce of roasted pumpkin seeds provides 156 mg magnesium (about 37% of the daily value. (1) Magnesium supports muscle and nerve function, blood sugar balance, and healthy blood pressure. See more magnesium-rich foods here.

Pumpkin seeds also provide zinc for immune health, plus plant protein and health fats for staying power.

The Health Benefits of Chai Spices

Chai spices add cozy flavor, plus a little extra plant power to your morning:

• Cinnamon is one of the most antioxidant-rich spices, and it may help support health blood sugar levels. (2)
• Ginger contains compounds with anti-inflammatory activity, and it’s been studied for nausea and arthritis pain. (3).
• Cloves contain eugenol, a compound with antimicrobial and antioxidant activity. (4).
• Cardamom may help lower blood pressure. In a small 12-week study, people with stage 1 hypertension who took 3 grams of cardamom powder a day saw their blood pressure drop (5).

The amounts in one bowl of muesli are much smaller than in these studies. Still every spice counts towards eating a wider variety of plants, and that’s a win for your gut!

Serve it Cold for Gut Health

Uncooked oats are a source of resistant starch, a type of carbohydrate that acts a lot like fiber. Resistant starch passes through your small intestine undigested and becomes food for the friendly bacteria in your gut. When they ferment it, they make short-chain fatty acids (SCFAs) that support digestive health and overall health.

Resistant starch may also helo with blood sugar balance and keep you full longer. Other good sources include green bananas, lentils, white beans, and cooked and cooled potatoes. Learn more in my complete guide to resistant starch foods.

How to Make Overnight Muesli

1. Add 1/2 cup of chai muesli to a jar or bowl.
2. Pour about 1/2 cup of your favorite milk on top and stir.
3. Stir in a spoonful of yogurt for extra protein and creaminess.
4. Refrigerate for at least 30 minutes, or overnight.
5. In the morning, stir in a pinch of salt (optional, but brings the flavors out) and a little maple syrup, then add your toppings.

Prefer it warm? Heat it on the stove or in the microwave until warm. You’ll loose some of the resistant starch, but it’s still a yummy, cozy bowl.

Is This Muesli Low FODMAP?

Yes, depending on the toppings. As a Monash-trained dietitian, I portioned each serving so the oats, almonds, and pumpkin seeds all stay within Monash University’s low FODMAP serving sizes. To keep your bowl low FODMAP:

• Use rolled oats, not quick oats. Monash list a smaller low FODMAP serving for quick oats (1/4 cup).
• Stick to one serving (1/2 cup dry muesli).
• Choose a low FODMAP milk, like lactose-free milk or almond milk.
• Sweeten with maple syrup instead of honey.
• Check fruit portions in the Monash app. Dried fruits like raisins are only low FODMAP in small amounts.

For more ideas, check out my low FODMAP breakfast recipes.

Mix-In Ideas

The best thing about this gluten free muesli recipe, is that you can make it your own

• Milks: Almond, flax, pea, cow’s, goat, lactose-free, or any plant-based milk
• 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

This this yummy combo below: Macadamia milk, maple syrup, a pinch of salt, Greek yogurt, and raisins. So delicious!

Tips for the Best Gluten Free Muesli

• Store it airtight. Keep your muesli in a sealed mason jar or container in a cool, dry place.
• Don’t skip the salt when serving. A tiny pinch makes the chai spices pop.
• Make a double batch. It’s the same 5 minutes of work, and you’ll thank yourself later.
• Use fresh spices. Ground spices lose flavor over time, so give yours a sniff before you start.