These lemon berry overnight oats with kefir easily make my top 3 overnight oats recipes of all time. Mixed berries are combined with fresh lemon juice for bright, refreshing flavors. Protein powder is added so it’s more filling and the kefir helps to increase the diversity of our gut microbiome!
Dairy kefir resembles a drinkable yogurt in consistency and taste and can be used in so many ways. Kefir is one of the best probiotic food sources with significantly more live, active cultures when compared to yogurt! The Lifeway Mixed Berry Kefir that I use in this recipe also contains 30% of our daily value of vitamin D – making these oats ideal for both summer and winter!
Lifeway kefir is also 99% lactose-free so these overnight oats are lactose intolerance friendly and gluten-free!
Reasons to Try Kefir Overnight Oats
- Simple and easy meal prep: Just a few ingredients and 5 minutes of prep for a delicious and very nutritious, high protein breakfast for the week. Recipe makes two servings. Even more than the nutritional benefits, this recipe is SO delicious too! The kefir adds so much flavor and pairs well with vanilla and lemon.
- Packed with probiotics and prebiotics: Kefir provides the “good” bacteria, while the chia seeds and fresh berries are considered prebiotics – which is the food for the probiotics. Together, they help create a more balanced gut microbiome.
- High in protein AND fiber: You can be sure you will feel full for hours after these protein and fiber packed oats (36g of protein and 13g fiber). The protein powder can be omitted or decreased (top with hemp hearts for more protein and omega-3 fatty acids).
- Great source of vitamin D! There are NOT many food sources of vitamin D. Vitamin D deficiency is becoming more common, and multiple studies show there is a link between vitamin D deficiency, depression and anxiety (among many other benefits).
What is Kefir?
Kefir is a dairy product produced through microbial fermentation by combining kefir grains and milk, resulting in healthy microorganisms such as lactic acid bacteria and yeasts.
This results in significantly more strains of probiotics as compared to yogurt. This is important because the more variety and diversity in our gut, the more adaptable and resilient it is against unwanted pathogens.
The different strains of good bacteria also provide various benefits – so the more the merrier! Our gut microbiome is directly correlated with improved health and well-being – even mental health.
There are even more promising benefits of kefir due to the anti-inflammatory, anti-oxidative, anti-cancer, anti-microbial, and anti-diabetic properties. I expect it to become a hot topic in the future – and I think we will see many more products available.
INGREDIENTS
This recipe makes two servings. Double this recipe easily for easy meal prep!
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made.
Tips For Success
- If using frozen fruit, stick to 1/2 cup or add more oats because of the water content. It can result in a soupier oats mixture. Or, add frozen or fresh fruit on top after refrigeration.
- Omit the protein powder and top with hemps hearts as a high protein substitute.
- Kefir can also be made dairy-free: look for coconut water kefir or coconut milk kefir. I have not, however, made overnight oats with it.
- Use stevia as a substitute for honey to reduce sugar.
How to Make Overnight Oats with Kefir
Combine all ingredients in a bowl.
I personally prefer to add the kefir and protein powder in a large bowl, and whisk to ensure it is well-combined. Then, add the oats, chia seeds, frozen fruit, and the juice of 1/2 a lemon. Combine gently with a spoon or whisk.
You can refrigerate the mixture in an airtight container and then pour into two separate glasses for the best distribution. Or, separate before refrigeration in mason jars.
Refrigerate for at least 6 hours.
Place the storage container or jars into the fridge for at least 6 hours or overnight for best results. It will thicken as it refrigerates.
Top with fresh or frozen fruit. Taste and add a drizzle of honey and more lemon juice – if needed. Enjoy! Store in the fridge for up to 5 days. I like to thaw frozen mixed berries so it adds more juice and flavor. I will even put frozen berries in the mason jars and they are thawed by the next day!
Other Variations
Kefir comes in so many different flavors. Try my creamy strawberry kefir smoothie (which basically tastes like a strawberry smoothie), this Peach Pineapple Kefir Smoothie, or come up with your own variations. Raspberries are very high in fiber and prebiotics. The mixed berry kefir with frozen raspberries and milk would be delicious and nutritious!
Tips for SUccess
- If you dislike the taste of protein powder, use 1-1 1/2 scoops only and this recipe still contains a lot of protein!
- Use stevia as a substitute for honey to reduce sugar.
- Omit the protein powder and top with hemps hearts as a high protein substitute.
- Add chopped walnuts for some texture and crunch!
Related Posts:
— High Protein Chia Breakfast Bowl
— The Best Food Swaps for Gut Health (with Recipes)
— Functional Beverages: Trendy or Worth a Try?
Lemon Berry Kefir Overnight Oats
Ingredients
- 8 ounces Lifeway Mixed Berry Kefir, or preferred kefir
- 1 cup frozen mixed berries (or use fresh, and may need to add water if too thick)
- 1 cup rolled oats
- 2 tablespoons chia seeds
- 1 fresh lemon, or the juice of 1/2 lemon
- 2 scoops vanilla protein powder
- 1 tablespoon honey, optional
Instructions
- Add the kefir and protein powder in a large bowl and whisk to ensure it is well-combined. Then, add the oats, chia seeds, frozen fruit, and the juice of 1/2 a lemon. Combine gently with a spoon.
- For best results and more even distribution, refrigerate in an airtight container in the fridge and divide into mason jars after at least 6 hours. If using frozen fruit, you can add in as well (or after).
- Taste test and add more lemon or honey if needed. Divide the mixture into two servings. Top with fresh or frozen fruit. Enjoy! Store in the fridge for up to 5 days.
Notes
- If you dislike the taste of protein powder, use 1-1 1/2 scoops only and this recipe still contains a lot of protein!
- The frozen fruit thaws and creates some extra juice and flavor. You can even add it in the day prior to consuming and it will be thawed and ready to eat the next day!
- Use stevia as a substitute for honey to reduce sugar.
- Omit the protein powder and top with hemps hearts as a high protein substitute.
- Add chopped walnuts for extra crunch!
| Nutrition Facts | |
|---|---|
| Servings: 2 | |
| Amount per serving | |
| Calories | 361 |
| % Daily Value* | |
| Total Fat 8.1g | 10% |
| Saturated Fat 1.4g | 7% |
| Cholesterol 5mg | 2% |
| Sodium 285mg | 12% |
| Total Carbohydrate 45.7g | 17% |
| Dietary Fiber 13.2g | 47% |
| Total Sugars 16.5g | |
| Protein 34.6g | |
| Vitamin D 1.6mcg | 15% |
| Calcium 321mg | 25% |
| Iron 3mg | 17% |
| Potassium 305mg | 6% |
A Good Source of Vitamin D!
All in all, kefir is a little higher in sugar than yogurt – but consuming it provides so many potential benefits. Getting an adequate amount of vitamin D is difficult in the winter months, if you live in colder climates – and Lifeway Kefir contains 30% of our daily value! It’s a versatile ingredient that can be substituted for milk or yogurt in various recipes.
