I've been trying to eat more protein and fiber, and this strawberry kefir chia pudding is one of my favorite ways to sneak in at least 10 grams of each throughout the day! It can be prepped ahead of time in just 5 minutes, and it tastes so good!! Plus, it's lactose friendly & filled with probiotics from the kefir.
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Once the chia seeds thicken the kefir, it's creamy and sweet like a strawberry yogurt. I usually eat mine as a mid-day snack, but it's just as good for breakfast or as a healthy dessert!
I use Lifeway's lowfat strawberry kefir, which is already flavored and lightly sweetened, so no extra sugar or anything is needed.
The fiber comes from the chia seeds, and the kefir brings most of the protein. No psyllium husk powder or protein powder needed!
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Why You'll Love This Recipe
- Each jar has about 12.5 grams of protein and 10 grams of fiber!
- It only takes 2 ingredients and 5 minutes of hands-on time, and then it just needs to chill. Perfect for prepping ahead!
- Great way to use empty jam jars (have you tried my raspberry crumble cookies??)
- No blender, no baking, and no protein powder!
Recipe Ingredients
- Chia seeds are what turn the kefir into pudding and add the fiber. I use the Organic Chia Seeds from BetterBody Foods, but any brand will work. I weigh mine so the texture comes out the same every time.
- Lifeway lowfat strawberry kefir is where the flavor, sweetness, and most of the protein come from. Once the chia seeds thicken it, it tastes like creamy strawberry yogurt. Lifeway is my go-to kefir brand and they're local near Chicago!
- I love the chia seed pudding as is, but sometimes I like to add fresh fruit and granola. Feel free to add any toppings you like!
See recipe card below for a full list of ingredients and measurements.
Substitutions & Variations
- Other kefir flavors: So far I've only made this with strawberry, but I think Lifeway's blueberry and peach flavors would be delicious too! They have many different flavors you could try!
- Plain kefir: You can use plain kefir, but it won't be sweet on its own. Stir in a little honey or maple syrup to taste before you refrigerate it.
- Regular milk: I've made chia pudding with milk and honey before, and it's just not as good as this strawberry kefir version. The kefir gives it a little tang and creaminess that milk doesn't.
- Adjusting the texture: If you like a smoother, looser pudding, use a little less chia seeds. I wouldn't add more than 3 tablespoons unless you really like a thick, seedy texture.
- Topping ideas: Fresh strawberries, blueberries, raspberries, sliced banana, granola, chopped nuts, or a spoonful of nut butter (I've been very into almond butter lately, which you'll notice in my energy balls).
This recipe hasn't been tested with other substitutions. If you try something different, let me know how it turned out in the comments below!
How to Make Chia Pudding
- Add the strawberry kefir and chia seeds to a jar that holds at least 10 ounces. You want a little extra room so you can stir without it spilling over (and if you plan on adding toppings).
- Stir well, let it sit for about a minute, then stir again. Don't skip that second stir (there's a reason for it in the tips below).
- Cover and refrigerate for at least 2 hours, until the chia seeds have plumped up and the pudding is thick.
- Add any toppings you like right before eating, or enjoy as is!
Kayla's Top Tips
- Don't skip the second stir. Chia seeds are coated in a soluble fiber, and the moment it hits liquid it starts swelling into a gel. Your first stir gets every seed wet. But the seeds are heavier than the kefir, so they start sinking and sticking to each other while that gel sets. Stirring again a minute later breaks up those clumps before the gel firms up, so every seed ends up surrounded by kefir and hydrates evenly! Skip it and you'll find a dense layer of stuck-together seeds at the bottom of the jar.
- Weigh your chia seeds and kefir. Three tablespoons of chia is about 30 grams, and ¾ cup of kefir is about 180 grams. I weigh both using my scale, which only takes a minute and then there's nothing to wash but the jar and a spoon!
- Use a jar with room to spare. A 10 ounce jar or larger gives you space to stir properly & add toppings. Anything smaller and you'll be fighting to keep it in the jar. I use my empty Bonne Maman jars!
- Give it the full 2 hours. The seeds need that time to soften. You can eat it early, but the texture will be thinner and a little more crunchy.
- Add toppings right before eating. Granola gets soggy fast, and keeping fresh fruit out of the jar until you're ready helps the pudding stay fresh longer.
Common Questions
Chia pudding is creamy with a little texture from the softened seeds, kind of like a strawberry yogurt with little crunchy bits. If you want it smoother, use slightly less chia.
Yes! I usually make mine the day before. Two hours is the minimum chill time though, so if you forget, you can still stir one together in the morning and have it ready by the afternoon!
Absolutely! Just multiply the ingredients (see the 2x and 4x in the recipe card below) and make each one in its own jar so they're ready to grab.
The first stir gets all the seeds into the liquid and starts the gel forming. The second stir, about a minute later, breaks up the clumps that form as the seeds settle so everything hydrates evenly instead of turning into one dense lump at the bottom.
Kefir is a cultured, drinkable dairy product that's tangy like yogurt, but thinner. It's fermented with live cultures, which is where the probiotics come from, and it's naturally high in protein! I add it to my smoothie every day, and use it in place of milk or buttermilk in some of my baking recipes!
Storage
Store the chia pudding covered in the refrigerator for up to 5 days, and never past the date printed on your kefir bottle.
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Thank you!
-Kayla
📖 Recipe
2-Ingredient Chia Pudding (High Fiber, High Protein)
Equipment
- 10oz jar (or bigger) any small container with a lid will work
- Scale (recommended) or measuring cup & spoon
Ingredients
- ¾ cup (180 g) Lifeway lowfat strawberry kefir or your favorite flavor
- 3 tablespoons (30 g) chia seeds
- optional toppings I like to top mine with granola and fresh fruit!
Instructions
- Add the kefir and chia seeds to an empty jar or container with a lid (10oz or bigger).
- Stir well, let it sit for about a minute, then stir again to break up any clumps.
- Cover and refrigerate for at least 2 hours (until thick and the seeds have softened).
- Add any toppings you'd like right before eating or enjoy as is!
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