🍓 Creamy Milk Kefir Overnight Oats

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This is the ultimate “fast food” for your gut. By soaking oats in milk kefir overnight, you soften the grain, break down anti-nutrients (phytic acid), and create a thick, pudding-like texture without any cooking.

  • Prep Time: 5 Mins
  • Soak Time: 6+ Hours
  • Yield: 1 Jar

🥣 Ingredients

  • 1/2 Cup (50g)

    Rolled Oats
  • 3/4 Cup (180ml)

    Milk Kefir
  • 1 Tbsp

    Chia Seeds
  • 1 tsp

    Maple Syrup/Honey

⚙️ Instructions

1

Combine Dry

Add the rolled oats, chia seeds, and any dry spices (like cinnamon) into a glass jar or bowl.

2

Add Liquid

Pour in the milk kefir and your sweetener. Stir well until all the oats are submerged and the chia seeds are distributed.

3

Soak

Cover the jar and place it in the refrigerator for at least 6 hours, or ideally overnight.

4

Top & Serve

In the morning, top with fresh berries, nuts, or nut butter. If it is too thick, stir in a splash of milk.

❓ Frequently Asked Questions

Why use kefir instead of milk?

Kefir acts as a “predigestion” agent. It breaks down the tough starches in the oats and creates a thicker, creamier texture than regular milk.

Are chia seeds necessary?

Not strictly, but highly recommended. Chia seeds absorb liquid and gel up, creating a pudding-like consistency. Without them, the oats may be a bit runnier.

Is it sour?

It has a tangy “cheesecake-like” flavor. If you find kefir too sour, add fruit like banana or mango, or a little extra maple syrup to balance it out.

Can I warm it up?

You can gently warm it in the microwave for 30 seconds to take the chill off, but heating it too much will kill the beneficial probiotics.

Can I use steel-cut oats?

Steel-cut oats are very hard and require a much longer soak (24+ hours) and may still be chewy. Rolled (Old Fashioned) oats are best.

How long does it last?

You can prep jars for up to 3 days in advance. The oats will continue to soften the longer they sit.

Is this gluten-free?

Kefir is gluten-free, but oats often contain cross-contamination. Ensure you buy “Certified Gluten-Free” oats if you have an intolerance.

Can I use frozen fruit?

Yes! Adding frozen berries the night before is a great trick. As they thaw overnight, they release delicious juices into the oats.

Can I add protein powder?

Yes, stir in a scoop of protein powder with the dry ingredients. You will likely need to increase the kefir amount by 1/4 cup to account for the extra absorption.

Does soaking reduce phytic acid?

Yes. Oats contain phytic acid which blocks mineral absorption. The acidity and enzymes in kefir neutralize this acid, making the minerals in the oats more bioavailable.