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Overnight oats kefir
Natalia Smith

Kefir Overnight Oats

Make creamy, gut-healthy kefir overnight oats in minutes. Packed with fiber, protein, and healthy fats.
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Prep Time 5 minutes
Total Time 8 hours 5 minutes
Servings: 2 people
Course: Breakfast
Cuisine: American
Calories: 450
Ingredients Method Notes

Ingredients
  

Containers for Soaking
  • Wide mouth 16 oz Mason jars or other airtight jars (ideal for sealed, single-serving prep)
Mixing Utensils
  • Large (white bowl or pitcher for initial mix)
  • Spoon or spatula for stirring
Storage & Serving
  • Lids for jars/containers
  • Bowls or additional jars for serving (if transferring portions)

Method
 

Primary
  1. ½ cup rolled oats (use certified gluten-free oats if needed)
  2. 1–1¼ cups Lifeway Plain Kefir (or plain organic low fat kefir as the base liquid)
  3. 1 teaspoon chia seeds (for extra fiber and omega-3s)
  4. ¼ teaspoon ground cinnamon (a warm spice that enhances flavor)
Optional Flavor Enhancers
  1. Vanilla extract or cardamom for aroma
  2. Honey, maple syrup, agave, or stevia for natural sweetness
Fruit Toppings
  1. Fresh or frozen berries: blueberries, raspberries, strawberries
  2. Tropical fruits: pineapple, mango, banana, peaches
Crunch & Texture Add-Ins
  1. Granola (homemade or store-bought)
  2. Nuts/seeds: walnuts, sliced almonds, hemp seeds, sunflower seeds, flaxseed
  3. Nut/seed butters: peanut butter, almond butter, sunflower seed butter, tahini
Dietary Substitutions
  1. Dairy-free kefir (such as coconut, cashew, or almond-based kefir)
  2. Vegan sweeteners: maple syrup, agave
  3. Protein powder (whey or plant-based): use extra kefir if needed to achieve desired consistency

Notes

Nutrition Information

Per-Serving Estimate 

  • Calories: ~400–450 kcal
  • Carbohydrates: ~55–60g
  • Protein: ~15–20g
  • Fat: ~8–12g
  • Fiber: ~9–12g
  • Sugar: ~8–12g

Key Micronutrients

  • Calcium: ~300mg (from kefir)
  • Vitamin D: Varies by brand (often ~2–4µg per cup)
  • Potassium: ~300–500mg (depending on fruit topping)
  • Iron: ~2–3mg

Probiotic Content

  • Varies by kefir brand; typically billions of CFUs per cup, supporting gut balance