Kefir Berry Smoothie
Tart, creamy, and fiber-boosted — a calm-gut classic.
vegetariangluten-freeEasy1 servings
- Prep
- 4 min
- Total
- 4 min
Ingredients
- 1 cupplain kefir (or lactose-free kefir)
- 1 cupfrozen mixed berries
- 1 tbsprolled oats— certified GF if needed
- 1 tbspground flaxseed
- 1 tsphoney or maple (optional)
- pinchsalt (optional)
FODMAP:Kefir may be tolerated due to fermentation; choose lactose-free if sensitive. Keep berries to ~1 cup. Swap oats for chia if needed.
Directions
- 1
Add kefir, berries, oats, flax, sweetener (if using), and a pinch of salt to a blender.
- 2
Blend until creamy. Adjust thickness with a splash more kefir or a few ice cubes.
Let frozen berries soften 2–3 min for an easier blend.
Swaps & substitutions
- Dairy-free: use coconut yogurt + water (1/2 cup each) for a similar tang.
- Lower FODMAP: go lactose-free kefir; keep serving to ~1 cup smoothie.
- Protein boost: add 2 tbsp Greek yogurt or a scoop of gentle protein powder.
Nutrition (per serving)
- calories
- 300
- protein
- 14 g
- carbs
- 45 g
- fat
- 7 g
- fiber
- 7 g
- sugar
- 22 g
- sodium
- 120 g
Estimates; ingredients and brands vary.
Storage & make-ahead
- Best right away. If saving, refrigerate up to 12 hours; shake before drinking.
- For meal prep, freeze fruit + dry goods in bags; add kefir and blend.
Put this into practice
Gutlie turns tips like these into a tiny daily plan.