Healthy & Special Diets > Recipes for Specific Health Conditions > Recipes for Digestive Health > Probiotic-Rich Meal Ideas

Overnight Oats with Berries, Seeds, and Kefir

This overnight oats recipe is a simple and nutritious breakfast or snack option packed with probiotics, fiber, and antioxidants. Kefir provides the probiotic boost, while berries and seeds add essential nutrients and texture. This recipe is gentle on the digestive system and supports gut health.

Prep Time
5 minutes
Cook Time
Refrigeration time: at least 4 hours, preferably overnight
Servings
1
Ingredients
  • 1/2 cup Rolled Oats (gluten-free if needed)
  • 1 cup Kefir (plain, unsweetened)
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Flax Seeds (ground)
  • 1/2 cup Mixed Berries (fresh or frozen)
  • to taste Honey or Maple Syrup (optional)
  • to taste Optional Toppings: Nuts, seeds, coconut flakes

Combine Ingredients

In a jar or container, combine the rolled oats, kefir, chia seeds, and ground flax seeds.

Add Berries

Gently stir in the mixed berries.

Sweeten (Optional)

If desired, add honey or maple syrup to sweeten the oats to your taste. Remember that berries also have sweetness.

Refrigerate

Cover the jar or container and refrigerate for at least 4 hours, or preferably overnight. This allows the oats to soften and absorb the liquid.

Serve and Enjoy

In the morning, stir the oats and add any additional toppings you like, such as nuts, seeds, or coconut flakes. Enjoy cold.

Nutrition Facts Estimated per serving

Calories: Approximately 300-350 kcal, Protein: 15-20g, Carbohydrates: 40-50g, Fat: 10-15g (Note: These values are estimates and may vary based on specific ingredients and toppings used.)

Other Important Considerations for Nutrition

  • Choose gluten-free rolled oats if you have gluten sensitivities.
  • Use plain, unsweetened kefir to avoid added sugars.
  • Adjust the amount of berries and seeds according to your preferences and dietary needs.
  • Overnight oats are a great make-ahead breakfast option for busy mornings.
  • Consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have specific health concerns or digestive issues.

← Moderate Protein Pasta Primavera Overnight Oats with Chia Seeds and Berries →

FAQ

  • Can I use milk instead of kefir?

    While you can use milk, kefir provides probiotic benefits that milk does not. If using milk, consider adding a probiotic supplement or other probiotic-rich foods to your diet.
  • Can I use different types of berries?

    Yes, you can use any type of berries you prefer, such as blueberries, raspberries, strawberries, or blackberries.
  • How long can I store overnight oats in the refrigerator?

    Overnight oats can be stored in the refrigerator for up to 3 days.