Is Muesli Paleo Friendly? (No, Here’s Why)


Is Muesli Paleo Friendly

You’ve probably heard it at least a million times: breakfast is the most important meal of the day. A typical breakfast that many think of immediately when they hear “healthy breakfast” is oatmeal. While oatmeal is an excellent breakfast go-to, there is another lesser known option called muesli that could make a great addition to your breakfast line up. Muesli is a whole grain cereal blend that packs tons of fiber, protein, and plenty of other beneficial nutrients. Although it is a tremendously healthy meal, is it a good choice for those following a Paleo dietary approach?

Muesli is not Paleo. The main ingredient in muesli is grain, which is prohibited on the Paleo dietary approach. The best grain-free and paleo-compliant muesli alternatives for those following the Paleo diet include Purely Elizabeth’s Vanilla Almond Butter Grain-Free Granola + MCT Oil, Grandy Oats Original Coconola, and Thrive Market Organic Grain-Free Berry Burst Granola.

In this article we’ll discuss a brief overview of muesli, review its nutritional profile, some of its health benefits, and discuss some Paleo-friendly alternative options. Let’s get started!

What is Muesli?

Muesli is a blend of nuts, seeds, dried fruits and whole grain oats that is generally enjoyed as a breakfast cereal. It often gets confused with granola, as they both have similar ingredients. Muesli ingredients, however,  are left in their raw form so they typically require cooking or soaking before being consumed.

It was created by Swiss doctor and nutritionist Maximillian Bircher-Benner. He developed this dish as a meal for the patients he was tending to in the hospital. The original recipe he used included whole apples, nuts like walnuts, almonds, or hazelnuts, rolled oats that had been soaked for twelve hours, lemon juice, and a liquid sweetener of either cream, honey, or sweetened condensed milk.

Are Muesli and Granola the Same Thing?

Muesli and granola are not the same. While they get confused for one another all the time, they do have some key differences. First, muesli is not baked while granola is baked. Ingredients in muesli are left raw and are traditionally soaked or cooked before eating. Granola ingredients are mixed together and coated in some form of sweetener like honey, sugar, or maple syrup. This gives granola those crunchy clusters we are familiar with.

Another key difference is that muesli does not often contain added sugar while granola more than often does. Muesli does still have some sugar, but it is typically much less when compared to granola.

Is Muesli Healthy?

Muesli is one of the most nutritionally dense cereals you can eat. It is made using whole grains which give it a protein, fiber, and micronutrient boost. Fiber is important for healthy cholesterol levels, a properly functioning digestive tract, and keeps you feeling fuller longer than meals that have little to no fiber.

Muesli is likely not what comes to mind when you think of cereal and milk. This cereal is commonly low in sugar and chock full of naturally occurring micronutrients from the nuts, seeds, dried fruits, and whole grains. Typical boxed cereals that line supermarket shelves are generally laden with sugar and have to be fortified with nutrients. Muesli may have more calories per serving compared to other breakfast cereals, but those calories are far more nutrient dense and offer much more benefit to overall health.

Why Isn’t Muesli Paleo?

Unfortunately, muesli is not Paleo-friendly. The paleo dietary approach recommends refraining from consumption of grains such as wheat, oats, and barley. Because of this, traditional muesli recipes are not allowed while following this approach. There are, however, a variety of different grain-free granola options that are Paleo-compliant and can be easily substituted for muesli. Or, homemade grain-free muesli is also an option for those who want a recipe that is truer to traditional muesli.

Nutritional Profile of Muesli

The below muesli product is just one of many that are available, however, this specific product is representative of the large majority in regards to ingredients, calorie content, macronutrient and nutrient profile.

Bob’s Red Mill Muesli

Ingredients:

  • Whole Grain Wheat
  • Date Crumbles
  • Sunflower Seeds
  • Raisins
  • Whole Grain Rye
  • Whole Grain Barley
  • Whole Grain Oats
  • Whole Grain Triticale (Wheat)
  • Flaxseed
  • Almonds
  • Walnuts

Nutritional Information (per ¼ cup):

  • Calories: 140
  • Total Fat: 3g
  • Sodium: 95mg
  • Total Carbohydrates: 23g
    • Total Sugars: 5g
    • Fiber: 4g
  • Protein: 4g

Alternative Options

Thrive Market Organic Grain-Free Berry Burst Granola

Thrive Market prides itself on offering a slew of different products that fit a variety of different dietary approaches. Their paleo line of products is no exception. This Berry Burst grain-free granola is an excellent option for those looking to enjoy granola or muesli, but can’t consume grains, as per the Paleo diet. They provide a variety of different flavors in their line of grain-free granolas.

Ingredients:

  • Organic Sunflower Seeds
  • Organic Mixed Berries
  • Organic Pumpkin Seeds
  • Organic Maple Syrup
  • Organic Sprouted Almonds
  • Organic Unsweetened Coconut
  • Organic Sprouted Walnuts
  • Organic Sprouted Cashews
  • Organic Tart Cherry Juice
  • Sea Salt

Nutritional Information (per ¼ cup):

  • Calories: 130
  • Total Fat: 10g
  • Saturated Fat: 2.5g
  • Sodium: 40mg
  • Total Carbohydrates: 7g
    • Total Sugars: 4g
    • Fiber: 2g
  • Protein: 4g

Grandy Oats Original Coconola

GRANDY OATS, Organic Granola; Original Coconola - Pack of 6 Grandy Oats has created a great Paleo-friendly product with its Original Coconola. This grain-free small batch granola keeps it real by using the most natural, real ingredients. Because of the many different nuts and seeds in its recipe, this grain-free granola boats a large amount of healthy unsaturated fats and a plethora of different beneficial nutrients.

Ingredients:

  • Organic Unsweetened Coconut
  • Organic Cashews
  • Organic Pumpkin Seeds
  • Organic Sunflower Seeds
  • Organic Pecans
  • Organic Sesame Seeds
  • Organic Honey
  • Organic Maple Syrup
  • Organic Vanilla Extract (Water, Organic Alcohol, Organic Vanilla Bean Extractives)

Nutritional Information (per ¼ cup):

  • Calories: 150
  • Total Fat: 12g
  • Saturated Fat: 4g
  • Sodium: 0mg
  • Total Carbohydrates: 8g
    • Total Sugars: 4g
    • Fiber: 0g
  • Protein: 4g

Purely Elizabeth’s Vanilla Almond Butter Grain-Free Granola + MCT Oil

Purely Elizabeth, Vanilla Almond Butter + MCT Oil, Grain-Free Granola, Vegan, Gluten-Free, Paleo, Keto, non-GMO, 8 Ounce (Pack of 3) This product is one of our favorite go-to grain-free granolas. It has an excellent flavor, a great macronutrient profile, and only has 4 grams of added sugar per serving. Their all-natural ingredients pack a big micronutrient punch as well. Purely Elizabeth’s Grain-Free Granola products are also certified Paleo and Keto are gluten-free, and non-GMO.

Ingredients:

  • Organic Pumpkin Seeds
  • Organic Sunflower Seeds
  • Cashews
  • Organic Coconut Sugar
  • Almonds
  • Organic Coconut Flakes
  • Almond Butter
  • Organic Medium-Chain Triglyceride Oil from Coconuts
  • Organic Chia Seeds
  • Organic Cinnamon
  • Sea Salt
  • Vanilla Extract

Nutritional Information (per ⅓ cup):

  • Calories: 170
  • Total Fat: 13g
  • Sodium: 110mg
  • Total Carbohydrates: 9g
    • Total Sugars: 5g
    • Fiber: 2g
  • Protein: 5g

Main Takeaways

Muesli is a whole grain cereal blend that packs tons of fiber, protein, and plenty of other beneficial nutrients. It often gets confused with granola, as they both have similar ingredients. The key difference between the two is that granola is cooked while muesli is left in its raw form. Granola also generally has a good bit of added sugar whereas muesli is often sweetened only with the addition of dried fruits.

Muesli is one of the most nutritionally dense cereals you can eat. It is made using whole grains which give it a protein, fiber, and micronutrient boost. Although muesli is one of the healthiest breakfast options, it is made using grains which are not allowed on the Paleo dietary approach. This means that for those following this dietary approach, grain-free alternatives would be a better option to ensure compliance with the diet.

Some grain-free muesli alternatives for those following the Paleo diet include Purely Elizabeth’s Vanilla Almond Butter Grain-Free Granola + MCT Oil, Grandy Oats Original Coconola, and Thrive Market Organic Grain-Free Berry Burst Granola.

Related Questions

Is muesli gluten-free?

Not all muesli is gluten-free. There are a number of different gluten-free brands available today, but food labels and ingredients lists should always be reviewed before consuming any product. Many muesli brands that are gluten-free will label their products as such so you can buy and consume those particular products with confidence.

Is muesli better for me than granola?

Both muesli and granola have their benefits, however, granola is most often laden with added sugar. While muesli can also contain added sugar, it’s generally not as common as with granola products. There is a place for all foods to fit into a healthy diet, so while it is always best to opt for foods with less added sugar, enjoying some sweetened granola or muesli in moderation is perfectly healthy.

What are other ways to eat muesli?

Aside from eating muesli in its most traditional way as a cold cereal, it can be enjoyed in a variety of other ways. These include topping your favorite yogurt, adding a little whole-grain crunch to your next smoothie, blending it into pancake or muffin mixes.

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Ashley Patrick

Ashley is a registered dietitian who enjoys helping others develop healthy habits that fit seamlessly into their everyday life. She believes in a balanced approach to health with nutrition, physical activity, and mental health being the main focus. Through nutrition education and counseling she has helped countless individuals take back their health, improve their quality of life, and develop a balanced approach to maintaining their health long term.

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