EuropeanPorridge

Swiss Bircher Protein Jar

A Swiss-inspired overnight Bircher jar with grated apple, a silky tofu-yogurt base, oats, wheat germ, flax, hemp, raspberries, toasted walnuts and pumpkin seeds.

Make-aheadLightContains gluten, soy, tree nuts
Hands-on5 minTotal time5 minEnergy743 kcalProtein37g
Recipe details
Easy-going

Equipment: Hob, Blender, Grater

Keep chilled after cooking

Swiss Bircher Protein Jar
Servings1 standard portionAdjust

Choose how to scale

Choose a straightforward number of standard portions.

Personalised scaling becomes available after you add someone to Household.

Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Base

Wet

Finish

Now we make

Method

Do the night before

  1. 1
    Mix 30g oats, 17g wheat germ, 8g ground flaxseed, 9g hemp seed, Β½ tsp cinnamon and 1 pinch salt in a jar or lidded container
  2. 2
    Blend 200g silken tofu, 200g plain, unsweetened soy yogurt, 150ml unsweetened soy milk, 11ml lemon juice and Β½ tsp vanilla extract until smooth, then stir into the dry mixture with 1 coarsely grated apple until the grated apple is evenly distributed
  3. 3
    Cover and refrigerate overnight or for at least 6 hours so the oats soften and the apple juices move through the jar

These steps sit outside the cooking-day clock.

5 min hands-on 5 min altogether
  1. 4
    Toast 5g roughly chopped walnuts and 8g pumpkin seeds separately as needed in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let them cool before using
    πŸ– 3 min
  2. 5
    Stir well, loosen with a splash more soy milk if needed, then top with ΒΌ thinly sliced apple, 44g raspberries, walnuts, pumpkin seeds and 1 pinch cinnamon
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inPhosphorusMagnesiumCalcium
Lower inVitamin AVitamin KVitamin E

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

743kcal

35%
Top contributors
Soy Yogurt Β· 17%Silken Tofu Β· 15%Apple Β· 14%
20% cal

Protein

37.4g

59%
Top contributors
Silken Tofu Β· 29%Soy Yogurt Β· 14%Soy Milk Β· 12%
42% cal

Carbs

78.7g

Top contributors
Apple Β· 31%Oats Β· 21%Soy Yogurt Β· 20%
37% cal

Fat

30.9g

44%
Top contributors
Silken Tofu Β· 18%Hemp Seed Β· 14%Pumpkin Seeds Β· 13%

Small numbers, big impact

Everyday essentials

Fibre19.60g
67%
Top contributors
Apple Β· 28%Raspberries Β· 15%Oats Β· 14%
Vitamin B121.84ΞΌg
77%
Top contributors
Soy Milk Β· 100%
Vitamin D4.40ΞΌg
29%
Top contributors
Soy Yogurt Β· 59%Soy Milk Β· 41%
Iodine0.00ΞΌg
0%
Iron7.68mg
43%
Top contributors
Silken Tofu Β· 23%Oats Β· 18%Wheat Germ Β· 14%
Zinc6.75mg
61%
Top contributors
Wheat Germ Β· 31%Silken Tofu Β· 15%Oats Β· 14%
Calcium805.63mg
81%
Top contributors
Soy Yogurt Β· 33%Silken Tofu Β· 32%Soy Milk Β· 23%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
Recipe helperAdapt this recipeTell EatMacroPlant what needs to change, all in one go.
Make it work with what you have

Ingredients

Make it work with what you have

Remove what is unavailable, avoid allergens and suggest ingredients you would be happy to use.

I don't have these

EatMacroPlant could leave them out or find a sensible replacement.

Allergens to avoid

Saved household allergies stay selected here; you can add extras for guests.

Ingredients I'd like to use

Optional. Pick a matched ingredient or type a custom one, add nutrition per 100 g if needed, and remember it privately for next time. EatMacroPlant would work out a suitable amount in the adapted recipe.

How should it feel to cook?

Effort

How should it feel to cook?

Choose the overall direction, then add a time limit or practical priorities if they matter.

Maximum hands-on time

Pick the pace that sounds kindest today.

Where is it headed?

Occasion

Where is it headed?

A potluck recipe needs to travel well; a dinner-party version can put more emphasis on presentation.

Give it a gentle cultural leaning

Flavour direction

Give it a gentle cultural leaning

EatMacroPlant would treat this as an influence, not make unsupported claims of authenticity.

What should the adaptation support?

Nutrition

What should the adaptation support?

Choose a practical preset and, if you like, highlight particular nutrients for EatMacroPlant to prioritise and verify.

Your adaptation basket

0 unavailable ingredients0 allergens avoided0 ingredient ideasKeep it similarEverydayPreserve the recipe's current identityKeep the balance

Your choices are sent securely to the server-side recipe helper. The resulting adaptation remains private to this browser unless you save it to Family Favourites.

3 of 3 AI recipe creations left today on this browser. New recipes and adaptations share the allowance.

Read, taste, adjustβ€”and make it yours.