Strawberry Kefir Chia Seed Pudding
- itsjdieb
- Aug 25
- 3 min read
You’re looking to eat more gut-healthy foods because you’ve heard that gut health has been all the rage, right? Well then, you’re so lucky to have me, your go-to gut health dietitian who is here to help you.
When it comes to gut healthy foods, there’s a lot to it, but I’m here to simplify it for you. We want to eat foods that actively support our digestion and our gut microbiomes. What this means is — we want to eat foods that support gut motility, bowel regularity, a healthy poop ok? But when it comes to eating foods for our gut microbiome, this means we’re eating foods that either add more live cultures of healthy bacteria to that existing microbiome or feed our healthy gut bacteria.
This is exactly how I came up with this Strawberry Kefir Chia Seed Pudding recipe.
Chia seeds are a great source of insoluble fiber (the digestion support we need).
Insoluble fiber does not dissolve in water. It adds bulk to the stool and moves quickly through the digestive tract, promoting regular and healthy bowel movements. Because insoluble fiber can’t dissolve in water, this is the source of fiber you want to have when you’re dealing with constipation.
Strawberries are a good source of soluble fiber (the other digestion support we need).
Soluble fiber dissolves in water to form a gel-like substance, which helps slow down digestion. The coolest part about soluble fiber? Because it creates a gel in your large intestine, it’s able to stick to substances around it and take them out via stool — the substances being excess hormones, cholesterol, and fat.
Kefir on the other hand is your source of probiotics (the gut microbiome piece).
Probiotics are live cultures of bacteria that exist in certain foods. These different strains of bacteria are needed to create a healthy and more diverse gut microbiome.
So now you see — I purposely created a recipe that contains three different gut healthy components.
This Strawberry Kefir Chia Seed Pudding is not only gut healthy, but trust me it’s delicious and so easy to make. You only need 6 ingredients to make it and it’s going to make for a great meal prep recipe. The best part about this recipe is that it’s mess-free and you can take it on the go with you! You can customize it and personalize it your liking. You can switch up the garnishes as you please.
Yields: 4
Prep time: 10 minutes
Total time: 4 hours or overnight
This recipe is gluten free and vegetarian.
Ingredients:
2 cups strawberry kefir
1 cup frozen strawberries
¼ cup chia seeds
2 tsp sweetener of choice (agave, honey, or maple syrup)
½ tsp vanilla extract
Pinch of salt
Optional: I didn’t try adding protein powder to this recipe, but if it’s something you want to try, please do so
Garnish:
Fresh fruit:
Extra strawberries or other berries
Sliced banana
Pomegranate seeds
Nuts & seeds:
Hemp seeds
Sliced almonds
Sunflower seeds
Pumpkin seeds
Nut butters:
Almond butter
Cashew butter
Peanut butter
Instructions:
Build: In a blender add in strawberries and kefir. Blend.
Mix: In a Tupperware, pour in strawberry kefir mixture. Add chia seeds, sweetener, vanilla extract, and a pinch of salt. Stir to ensure chia seeds are well-incorporated. Allow mixture to sit for 5–10 minutes, then give it another good stir to break up any clumps of chia seeds.
Refrigerate: Refrigerate for at least 4 hours, or overnight, until the pudding has thickened.
Serve: This recipe makes for 4 servings of chia seed puddings. Serve into separate bowl when you would like to enjoy the chia seed pudding. Top with your favorite fruit, nuts, and seeds before serving. Save the rest for another day and enjoy!
Recipe Notes:
Store in the refrigerator for up to 4 days, making it perfect for meal prep.
Feel free to mix and match toppings to create new flavor combos every time!
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