# Kefir & Chia 30 min Oats

> Rolled oats and chia thickened in probiotic kefir and Greek yogurt, ready after a short chill. A make-ahead jar that doubles up on fermented dairy for a protein-rich, gut-friendly breakfast.

Recipe page: https://goodguteats.com/recipes/kefir-and-chia-30-min-oats/

- Makes: 1 serving, 1 jar each
- Category: Breakfast
- Cuisine: American
- Versions: Strawberry, Chocolate Peanut Butter Banana

## Strawberry

Total time: ~5m.

### Nutrition

Per serving, estimated from the ingredients: 509 calories, 30 g protein, 74 g carbs, 10 g fat, 10 g fiber.

### Ingredients (for 1 serving)

- 1 cup Strawberries
- 1 cup Kefir
  - Swap: 1 cup Lactose-Free Kefir
- ½ cup Greek Yogurt (Generic)
  - Swap: ½ cup Whole Milk Greek Yogurt
  - Swap: ½ cup Lowfat Greek Yogurt
  - Swap: ½ cup Nonfat Greek Yogurt
  - Swap: ½ cup Coconut Milk Yogurt
  - Swap: ½ cup Lactose-Free Greek Yogurt
- ½ cup Rolled Oats
  - Tip: Old-fashioned rolled oats only. Steel-cut won't soften in 30 min; instant turns to mush.
- 1 tbsp Chia Seeds
  - Tip: 1 tbsp gives the gentle gel. Monash says most people with IBS should tolerate a 2 tbsp serve. Source: [Monash University: superfoods and IBS](https://www.monashfodmap.com/blog/debunking-myth-behind-superfoods/)
- 1 tbsp Maple Syrup
- Salt
- 1 tsp Vanilla Extract
  - Tip: Adds depth that rounds the kefir tang. Skip and the dish still works; add it for a rounder flavor.

### Steps

1. Dice 1 C Strawberries. (~2m)
2. Add 1 C Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 tsp Vanilla Extract, and the strawberries to a jar. (~2m)
3. Stir, cover, and refrigerate. (~1m)

## Chocolate Peanut Butter Banana

Total time: ~5m.

### Nutrition

Per serving, estimated from the ingredients: 777 calories, 38 g protein, 100 g carbs, 27 g fat, 14 g fiber.

### Ingredients (for 1 serving)

- 1 Banana
  - Tip: Use a spotty, ripe banana for natural sweetness; spotty bananas blend smoothest into the oats.
- 1 cup Kefir
  - Swap: 1 cup Lactose-Free Kefir
- ½ cup Greek Yogurt (Generic)
  - Swap: ½ cup Whole Milk Greek Yogurt
  - Swap: ½ cup Lowfat Greek Yogurt
  - Swap: ½ cup Nonfat Greek Yogurt
  - Swap: ½ cup Coconut Milk Yogurt
  - Swap: ½ cup Lactose-Free Greek Yogurt
- ½ cup Rolled Oats
  - Tip: Old-fashioned rolled oats only. Steel-cut won't soften in 30 min; instant turns to mush.
- 1 tbsp Chia Seeds
  - Tip: 1 tbsp gives the gentle gel. Monash says most people with IBS should tolerate a 2 tbsp serve. Source: [Monash University: superfoods and IBS](https://www.monashfodmap.com/blog/debunking-myth-behind-superfoods/)
- 1 tbsp Maple Syrup
- Salt
- 1 tbsp Raw Cacao Powder
  - Swap: 1 tbsp Cocoa Powder
  - Tip: Unsweetened cacao or cocoa powder. Both work; the sweetness comes from the maple and banana, not the cocoa.
- 2 tbsp Peanut Butter
  - Tip: Natural unsweetened peanut butter. Stir well first if there is a layer of oil on top.
- 1 tsp Vanilla Extract
  - Tip: Adds depth that rounds the kefir tang. Skip and the dish still works; add it for a rounder flavor.

### Steps

1. Dice 1 Banana. (~2m)
2. Add 1 C Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 T Raw Cacao Powder, 2 T Peanut Butter, 1 tsp Vanilla Extract, and the banana to a jar. (~2m)
3. Stir, cover, and refrigerate. (~1m)

Recipes, not medical advice.