Kefir Chia Pudding {2 Ways}

1 Comment / Gut Microbiome, Increasing Fiber, Nutrition, Snacks and Smoothies / By / July 17, 2024
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This kefir chia pudding is super creamy, thick, and packed with probiotics and prebiotics to create a more balanced gut microbiome! Recently, there has been a significant increase in interest regarding the importance of gut health. Kefir is an underrated (possibly not so well-known) ingredient with significantly more probiotics than even yogurt.

Two kefir chia puddings in glass cups, one topped with berries and whipped cream and the other with Oreos and whipped cream.

Kefir is a fermented beverage, comparable in consistency to a drinkable yogurt. It’s thicker than milk but not quite a thick as yogurt. It’s very versatile – so I have been using it in a lot of recipes lately.

The prebiotic fiber from the chia seeds in this pudding act as food for the probiotics, which helps to create a more balanced gut microbiome. This helps to increase the diversity of bacteria, which can offer numerous health benefits and is directly correlated with overall health and well-being.

This recipe has 2 different variations: a refreshing lemon and mixed berry option or the decadent Oreo and whipped cream. Kefir chia pudding is an easy meal prep snack to increase overall protein and fiber intake while also improving the gut!

Why You Should Try This Chia Pudding Recipe:

  • It’s just so easy to prep! Yes, it does need to refrigerate for awhile but the prep process takes less than 5 minutes. Eat as a nutritious snack or even as a smaller breakfast. If you don’t like the topping options listed, customize this recipe with your favorite flavor variations.
  • Probiotic and prebiotics to improve your gut microbiome. I’m pretty sure kefir just hasn’t quite reached its’ popularity yet – and it’s going to explode in the near future. There are not many probiotic food sources and kefir is one of the best! A healthy balance of probiotics and prebiotics can improve digestive health, immune function, and even lessen symptoms of depression and anxiety.
  • A delicious pudding that also offers many nutritional benefits. Women should be consuming at least 25 grams of fiber per day – and most are not even coming close. This recipe has 10 grams of fiber per serving- and 20 grams of protein, too (protein powder optional). There is even research that protein might positively affect our gut microbiome, too.

Ingredients

A bottle of Lifeway unflavored kefir next to a bowl of chia seeds on a counter.

Recipe makes 2 servings and can be stored in the fridge for up to 5 days (so feel free to double or triple the servings).

  • Kefir (1 cup): I used Lifeway Plain unsweetened kefir, which has less sugar than other flavors. Important note: unsweetened kefir has a tangy taste but can be masked with protein powder or honey. However, there is a vanilla flavor that would be really good with either version of this pudding. The strawberry and mixed berry flavored kefir would also be delicious and no additional sweetener would be needed. Lifeway kefir has 12 different strains of probiotics.
  • Chia Seeds (4 Tbsp.): Each serving has 2 tablespoons of chia seeds, providing ~10 grams of fiber. If you’re not used to consuming this much fiber, start with a smaller portion and gradually increase over a few weeks.
  • Vanilla Extract (1/2 Tbsp.): This is a must if using unsweetened kefir and helps to create a tastier flavor.
  • Vanilla Protein Powder, Optional (1 scoop): If you love the taste of your protein powder, it actually improves the taste of this pudding while adding some extra protein. I only added 1 scoop for 2 servings!
  • Honey, Optional: Omit if using a flavored protein powder or flavored kefir.

Optional Toppings

  • Juice of 1/2 a lemon, mixed berries and whipped cream.
  • Crushed Oreos and whipped cream.
  • Peanut butter and bananas.

Kefir Chia Pudding Instructions

I will tell you exactly how I made mine, but this recipe can be easily customized and the flavor profile can be changed. Feel free to make the base and add different toppings each day so you have some variety!

A lemon berry chia pudding with kefir and an Oreo kefir chia pudding on a counter with a lemon and stack of Oreos.

1. Combine Ingredients in a Bowl

Add kefir, chia seeds, protein powder (optional) and vanilla extract to a bowl. I like to whisk these ingredients together so that they are smooth and well-combined. Taste it and add more honey or preferred sweetener if needed. If using a flavored kefir, it is likely not needed. *Can also taste test after refrigeration and adjust.

Refrigerate at least two hours or overnight in an airtight container.

  • Chia seeds, kefir, and protein powder in a bowl.
  • Whisking the chia seeds, kefir and protein powder together in a bowl.
  • A birds-eye view of 2 glasses of chia pudding with kefir on a counter.
  • Two glasses filled with kefir chia pudding on a counter after refrigeration.

Add Your Toppings and Enjoy!

Divide the pudding mixture into glasses or airtight storage containers. For the lemon berry pudding, incorporate the juice of 1/2 a lemon, top with whipped cream and (frozen or fresh) mixed berries. This option is bright and refreshing!

For the Oreo pudding, crush 1-2 Oreo cookies and top with whipped cream. I love Oreos because they are a lower calorie cookie yet add so much decadence and deliciousness.

Customize this recipe any way you want to! However, I highly recommend a little whipped cream whatever way you choose. Store in the fridge for up to 5 days.

A spoonful of Oreo kefir chia pudding with a glass jar of it in the background.

Customization Ideas

Increasing Protein Without Protein Powder

If you’re looking to increase the protein content without protein powder, sprinkle the top with hemp hearts for some texture and a nutty flavor. Peanut butter and/or chopped nuts would also add some additional protein.

Can I Make This Dairy-Free or Gluten-Free?

There are dairy-free coconut kefir options, however, I have not tried it with this recipe. Lifeway Lowfat Kefir is up to 99% lactose-free, gluten-free, and made with all natural, non-GMO ingredients. Therefore, this recipe is gluten-free and lactose friendly. There are also gluten-free Oreos available!

How Do I Make This Lower in Sugar?

Opt for the unsweetened kefir and use your preferred sweetener, like monk fruit or stevia.

More Recipes Using Kefir:
— Lemon Berry Overnight Oats
— Kefir Smoothie Bowl
— Peach Pineapple Kefir Smoothie

Two kefir chia puddings in glass cups, one topped with berries and whipped cream and the other with Oreos and whipped cream.

Kefir Chia Pudding {2 Ways}

Alex Evink, MS, RD
A very simple yet decadent and delicious chia pudding made with kefir! This recipe contains probiotics + prebiotics to increase the diversity of your gut microbiome. It's high in fiber and protein with the addition of protein powder (though optional). Top with whipped cream and your favorite toppings for a nutritious and healthy snack or smaller breakfast!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 2 hours 5 minutes
Course Snack
Cuisine American
Servings 2 servings
Calories 263 kcal

Ingredients
  

  • 1 cup Kefir, plain or flavored (depending on toppings)
  • 4 tablespoons chia seeds
  • 1/2 tablespoon vanilla extract
  • 1 scoop vanilla protein powder, or unflavored

Optional Toppings

  • Oreo Cookie Crumbs & Whipped Cream
  • Mixed Berries, Whipped Cream and Lemon Juice
  • Peanut Butter and Banana

Instructions
 

  • Add kefir, chia seeds, protein powder (optional) and vanilla extract to a bowl. I like to whisk these ingredients together so that they are smooth and well-combined. Taste it and add more honey or preferred sweetener if needed. If using a flavored kefir, it is likely not needed. *Can also taste test after refrigeration.
  • Refrigerate in an airtight container (or containers) at least 2 hours or overnight.
  • Divide mixture into glasses or airtight storage containers after refrigeration.
  • Top with favorite toppings! Store in the fridge for up to 5 days.
    For the lemon berry: add the juice of 1/2 a lemon, mixed berries and whipped cream.
    For Oreo: crush 1-2 Oreo cookies on top with whipped cream.

Notes

  • The taste and sweetness will depend on the type of kefir used. The plain Lifeway kefir has less added sugar, however, has a tangier taste. Depending on the protein powder used, honey may be needed. Otherwise, a flavored kefir like vanilla or berry would work well and honey would likely not be needed.
  • If you’re not used to consuming much fiber, start with consuming a smaller portion of this pudding and gradually increase over a couple of week to reduce any digestive symptoms like gas or bloating.
Nutritional Information: calculated with 1 Oreo cookie, whipped cream, and with protein powder. 
Nutrition Facts
Servings: 2
Amount per serving  
Calories 263
% Daily Value*
Total Fat 14.7g 19%
Saturated Fat 2.2g 11%
Cholesterol 15mg 5%
Sodium 128mg 6%
Total Carbohydrate 21.1g 8%
Dietary Fiber 9.7g 34%
Total Sugars 7g  
Protein 20.3g  
Vitamin D 0mcg 0%
Calcium 165mg 13%
Iron 8mg 46%
Potassium 175mg 4%
Keyword fermented foods, high fiber snack, high protein and fiber snack, probiotic recipe

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