These kefir overnight oats are healthy and delicious! With only a few simple ingredients, you will have a healthy breakfast prepped in no time!
Overnight oats with kefir are one of my absolute favorite on-the-go breakfasts. As a Registered Dietitian, I love the many health benefits that kefir has. It is a rich source of probiotics and protein, which makes this a nutritious breakfast. It is also a great source of calcium and contains Vitamin A.
These oats are the perfect meal prep option. Make them the night before and eat them the next morning, or meal prep them as a breakfast option for several mornings in a row.
Why use Kefir in Overnight Oats?
When making overnight oats it can be tricky to get the perfect balance of oatmeal and liquid. Not to mention, when you add yogurt, it can also affect the texture. Using kefir in overnight oats is ideal because it is thicker than milk, yet not as thick as yogurt, which helps create the perfect texture.
Kefir is a fermented dairy product that has a tangy flavor similar to yogurt. Kefir is rich in probiotics; it contains around 30 different strains.
Probiotics are a type of “good bacteria” which can positively affect gut health. Often, individuals with gut issues are encouraged to take a probiotic (always check with your doctor first!) There is still ongoing research about how Kefir affects gut health!
Kefir contains 11 grams of protein per serving. This is an easy way to add protein to your overnight oats! For a low-sugar option, be sure to use plain kefir.
Kefir: use any flavor of Kefir. I like to use plain or vanilla kefir and then add different types of fruit for flavor. You can either use store-bought kefir or make your own kefir!
Oatmeal: this works best with old-fashioned oatmeal. The cut of the oatmeal helps absorb the liquid without becoming too soggy. Use gluten-free oatmeal if appropriate.
Fruit: any type of fruit can be used! Some favorites are diced strawberries, diced mangos, mashed bananas or blueberries.
How to make this recipe
To make this recipe, you’re simply going to combine the oats, kefir, and honey in a bowl and mix. The ratio of oats to kefir is very important; too much liquid will make it soupy, while a lack of liquid makes it too thick. I’ve found for best results you need to do 1 cup kefir with ½ cup oatmeal.
After the oats and kefir are mixed, add in your toppings. I recommend adding up to a total of ½ cup of fruit; feel free to add any combination! If using plain kefir, consider adding 1 tablespoon of honey or maple syrup for some extra sweetness.
Refrigerate the oats overnight and mix well before serving. Serve hot or cold.
The overnight oats with kefir are so versatile! You can add almost any combination of toppings. Here are some of my favorites:
Fruit: chopped strawberries, blueberries, mangos, or bananas work great! Either fresh or frozen is fine.
Crunch: add walnuts, pecans, granola or chocolate chips.
Sweetener: you may need a sweetener if using plain kefir and feel the fruit doesn’t add enough sweetness. Some of my favorites are maple syrup, honey, and agave nectar.
Chia Seeds: these can be used, however, they will thicken the oats and may require more liquid. I’d recommend adding to the top right before serving.
Breakfast Meal Prep
This is a perfect meal prep or batch-cooking recipe! Double or triple the recipe based on the number of servings you want to make. I’ve found that I can make these about 3 days in advance, however any longer than that and the oats don’t hold well.
Once you make the recipe, divide it evenly amongst containers. Use a container with a lid, such as a mason jar or blender bottle. Store in the refrigerator.
The oats need at least 5 hours to refrigerate. This allows the oatmeal to fully absorb the liquid and become soft.
Use any flavor of kefir for variety. Popular flavors are vanilla, strawberry or blueberry. Use plain kefir for a low-sugar option.
The oatmeal can be served hot or warm. To serve warm, place in a microwave container and heat in 30-second intervals until hot.
Frequently Asked Questions
Kefir can be purchased in most major grocery stores. It is sold in the refrigerated section near the milk and yogurt. Some stores that have a special “health food section” may keep it in the refrigerated area of this.
To make this recipe gluten-free, use a gluten-free version of oatmeal, such as Bob’s Red Mill gluten-free oatmeal. The kefir is gluten-free. Verify that any add in’s are gluten-free as well!
Kefir Overnight Oats
- 1 cup kefir plain
- ½ cup oatmeal
- 1 tbsp maple syrup
- ½ cup blueberries
- ½ cup strawberries
- Add the oatmeal, kefir and maple syrup to a jar with a lid. Mix well until combined.
- Add the fruit on top. Place lid on jar and refridgerate overnight.
- Mix well before serving. Serve hot or cold.
- Fruit (add up to ½ cup): raspberries, blueberries, diced strawberries, diced mango, mashed bananas
- Crunchy options (add up to ¼ cup): chopped walnuts, pecans, granola or chocolate chips
- Sweetener: add in 1tbsp increments: honey, maple syrup or agave nectarine