Kefir Overnight Oats (high fiber & protein)

These Kefir Overnight Oats are sweet and tart, easily customizable, and perfect for meal prep. Delicious and nourishing, each serving has 15 grams of protein and over 10 grams of fiber.

Overnight oats with kefir is an easy breakfast prep meal, and because the struggle is real for so many of us trying to start our day prioritizing protein, this overnight oats recipe is one to keep on hand. It also doubles as an excellent post-workout snack.

Adding kefir, whether plain kefir or flavored, is the ideal way to include additional protein and gut-friendly probiotics. Kefir oatmeal is also rich in fiber and slow-digesting carbs, which helps to keep you full for longer.

Easily customizable, using different kefir flavors or various toppings, you can have a different combination each morning and still have more options. This nutritious breakfast is just another take on my recipe for High Protein Cheesecake Oats, and these Overnight Oats With Protein Powder. You can never have too many options!

Jump to:

• Why you’ll love this recipe
• Ingredients:
• Step-by-step directions
• What is kefir? 
• Recipe tips & tricks
• Looking for more healthy breakfast options?
• Kefir Overnight Oats

Why you’ll love this recipe

• Quick & Easy – These kefir overnight oats couldn’t be more simple to prepare. With just a few minutes of prep the night before, you’ll have a hearty and nourishing breakfast ready to go in the morning. 
• Healthy & Nutritious –  Oats are a healthy food, loaded with protein, fiber, vitamins, and minerals. A high-protein breakfast keeps you satiated longer, meaning you won’t be inclined to reach for snacks.
• Easily Customizable – You can modify the toppings to suit your taste; add nuts, seeds, fresh fruit, frozen fruit, dried fruit, nut butter, jam, or jelly. The options are endless!
• Great meal prep option – If you like to have ready-to-go options in the fridge come Monday morning, prep these kefir oats Sunday night for a nutritious and super easy breakfast the next day.

Ingredients:

• Old-fashioned oats (gluten-free) – Use either quick oats or rolled oats. I do not recommend steel cut oats, as they will not soften and instant oats will be too mushy. Quick oats are a great option if you wish for the oats to soften quickly as they will be ready within an hour. Rolled oats will take a bit longer to soften.

• Chia seeds – Chia seeds are loaded with healthy fats, fiber, and protein and help make the oats nice and thick as they expand and absorb the milk.

• Kefir – Use your favorite kefir, preferably one without a lot of added sugar. Watch for flavored options, this is usually where the sugar sneaks in.

• Milk of choice – I use skim milk for added protein but if you are sensitive to dairy, any plant-based milk will work. Soy milk will have the most protein.

• Maple syrup – Add a touch of maple syrup for a hint of sweetness. Note honey (especially raw honey) makes a good substitute. Both are delicious non-refined sweeteners.

• Toppings of choice – nuts, a drizzle of nut butter, fresh or frozen like I use in my frozen fruit overnight oats. 

Step-by-step directions

Step 1 – Add oats to a mason jar with a tight-fitting lid. Stir in kefir, chia seeds, and ½ tablespoon maple syrup. Give the oat mixture a good stir, then add about at ⅓ cup of milk just to fully moisten the oats. An easy way to mix, especially if you’re making a big batch is to mix the ingredients in a bowl first. 

Step 2 – Seal and store the jar in the fridge overnight or for at least 4 hours.  If you’re making a big batch, divide the mixture evenly between the jars. 

Step 3 – When you’re ready to eat it the next morning, remove the jar from the fridge and enjoy it with your favorite toppings.

What is kefir? 

Kefir is a fermented milk drink, similar to thin yogurt but more liquidy. A drinkable yogurt, in a sense. It can be made from cow, goat, sheep, or plant-based milk. The tangy flavor can be balanced with sweetness from flavored kefir such as vanilla kefir or raspberry kefir, but unsweetened kefir is great if you’re adding maple syrup, honey, or even fresh berries.

Whether you’re using store-bought kefir or making homemade milk kefir, it can be enjoyed on its own as a drink or as part of an easy breakfast on a busy morning!

Why is kefir good for you?

Kefir is a fermented food that is loaded with probiotics, which are healthy bacteria that support gut health and digestion.

What does kefir taste like? 

Kefir has a taste similar to yogurt but much more tart. It is also drinkable whereas yogurt is thicker and eaten with a spoon. 

Recipe tips & tricks

• Make sure to mix the oats well before storing them in the fridge so you don’t get any lumps of oats stuck together.
• Change up the flavor and stir in vanilla extract, dried spices like cinnamon or cardamom, a pinch of espresso powder for a touch of caffeine, or modify the toppings and add your favorite fruit, nuts, seeds, coconut flakes, cocoa nibs or chocolate chips. Whatever you are in the mood for. 
• For even more of a fiber boost, stir in ground flax seeds. You’ll also get a nice dose of healthy fats. 
• Please don’t use quick oats if making multiple jars. Quick oats are great for single-serve prep that you plan to eat quickly, but they do get mushy if left for more than a day. Quick oats are also good if you want to enjoy oats within an hour or two since they take less time to break down and soften.
• Can I just use yogurt instead? Of course! But if you want the same probiotic health benefits of kefir, make sure to use a live and active yogurt like Greek yogurt, preferably plain or unsweetened. 
• Play around with different flavor combinations and try pumpkin spice or go the tropical route with papaya and mango. 

Looking for more healthy breakfast options?

• Smoked Salmon Charcuterie Board
• Mediterranean Cottage Cheese Egg Bake
• Baked Kale and Mushroom Egg Bites
• Greek Yogurt Protein Pancakes
• Ham and Asparagus Quiche

Tried this recipe? Please leave a comment and/or rating, letting me know how you enjoyed it! Connect with me on Instagram and Pinterest, and never miss a post by signing up for my weekly newsletter!