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.
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
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).
Optional Toppings
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!
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.
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.
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
Kefir Chia Pudding {2 Ways}
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.
| 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% |
So creamy! I used a vanilla flavored kefir with Oreos and whipped cream and it was so good.