Kefir Breakfast Recipes: 12 Nutritionist Approved Recipes

Tart, tangy and full of "friendly" bacteria to support your gut and immune system!

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Kefir, What Does It Taste Like?

Kefir tastes very similar to yogurt. It has a tartness to it that can be pretty strong when you first try it. In fact, you might see it called “a liquid yogurt”. 

You can buy kefir flavored or unsweetened. With the unsweetened choice you won’t get any added sugars. Below I share with you a 5 minute kefir breakfast recipe without any added sugars. 

If you decide to buy flavored kefir, you’ll want to watch out for the added sugars. Added sugars can be ok if you are mindful of it and keep the total for the day under 25 grams per day for women and under 36 grams per day for men. A healthy diet doesn't mean that you can't have a small amount of sugar. 

Why Is Kefir So Good For You?

Kefir is tart and tangy. I like to call it yogurt in liquid form. Here are some of the health benefits of kefir:

• Supports our immune system
• Improves gut health and helps those with gut disorders
• It can be suitable for people who are lactose intolerant
• A great source of probiotics
  • What are probiotics? "Good" bacteria that have beneficial effects in the body when ingested. They help to keep our friendly bacteria balanced in the gut. Hint: This is why probiotics are essential for anyone battling diarrhea, IBS, etc. 
• May help support digestion
• Helps to improve bone density
• Has the possibility of being protective against cancer
  • Why? Fermented dairy products like kefir may suppress early-stage tumors and delay the activities that convert compounds to carcinogens. Carcinogens are cancer-causing agents.

Can Kefir Be Heated?

When we eat kefir cold (without heat) we get the benefits of all the live & active probiotics. Once kefir is heated much of the probiotic bacteria does not survive.

The benefit that kefir does add to baked goods is fluffiness! Like these 2 pancake recipes:

• Whole Grain Blender Kefir Pancakes by Mom's Kitchen Handbook
• Peanut Butter Banana Kefir Pancakes by Kara Lydon Nutrition

Is Kefir Good For Breakfast?

Kefir can be used in a breakfast smoothie, smoothie bowl or in your overnight oats. Think of kefir as a substitute for milk or yogurt in some of the typical things you’d eat for breakfast. You could also try it with a bowl of cereal.

What Can You Mix Kefir With?

• Use kefir as the liquid base in a smoothie
• Add it to overnight oats
• Turn it into a salad dressing or dip for your vegetables
• Bake with it
• Use it as a creamer in your coffee
• Use it in place of mayonnaise, sour cream, yogurt or buttermilk especially for cold sauces or dips
• Swap milk for kefir in a bowl of cereal
• Make kefir-style popsicles!

KEFIR RECIPES FOR BREAKFAST - Nutritionist Approved Recipes

The following recipes use kefir and are courtesy of some awesome Dietitians!

Pudding

• Chocolate Banana Kefir Chia Pudding by Lindsey Janeiro, RDN, CLT
• Zesty Lemon Blueberry Chia Pudding by Elise Harlow, MS, RDN

Smoothie Bowls

• Very Berry Pistachio Crunch Smoothie Bowl by Amy Gorin Nutrition LLC
• Blueberry Banana Smoothie Bowl by Amy Gorin, MS, RDN
• Immune Boosting Wild Blueberry Kefir Smoothie Bowl by Anne Danahy RDN
• Easy Strawberry Banana Smoothie Bowl by Kristi Ruth RDN, LD/N
• Superfoods Smoothie Bowl with Berries Ginger and Basil by Anne Danahy RDN

Pancakes

• Whole Grain Blender Kefir Pancakes by Mom's Kitchen Handbook
• Peanut Butter Banana Kefir Pancakes by Kara Lydon Nutrition

Smoothies

• Berry Kefir Smoothie by Wholesome Start LLC
• 5-Minute Breakfast Kefir Smoothie by Me (pictured below - recipe below!)

What Foods Are Best For Probiotics?

• Yogurt
• Kefir
• Sauerkraut
• Tempeh
• Kimchi
• Miso
• Kombucha
  • A very popular drink in Asia that still shows up in most grocery stores in the U.S.
• Pickles
• Gouda, mozzarella, cheddar and cottage cheese labeled with "live and active cultures"

Are Probiotic Foods Better Than Supplements?

As a Registered Dietitian Nutritionist, I always like to recommend that we get the bulk of our nutrients from food. I also understand that the reality of it is, it can be very challenging for people to do that based on different circumstances. I encourage you to include these probiotic-rich foods throughout the week.

Supplements can and do serve a purpose in our lives especially if we are seeing a benefit from using it and it is not causing us harm. Regular Girl is a unique blend of fiber and probiotics to help you gain balance in your gut. Regular Girl is tasteless and odorless when mixed with water or juice.

Plus its 100% all-natural, gluten-free, non-GMO, certified organic, kosher and vegetarian. Check them out and if you want to give them a try then feel free to use "KEYVION10" for a discount. That code will give you 10% off your purchase.