Kefir Overnight Oats are the perfect subtly sweet make-ahead breakfast for busy week day mornings! Made with nutritious ingredients like whole grain oats, chia and hemp seeds, and bananas this is a great healthy breakfast.

Kefir Overnight Oats - low fodmap, gluten free, lactose free, breakfast

How has the week been treating you?  How about the school year?  I’m in a bit of disbelief that in a couple of short weeks OCTOBER will be here.

Despite the mums at the local garden shops and adorable white and orange pumpkins literally everywhere, it is still in the 90s and very humid here in Indiana – so cold, creamy breakfasts like these Kefir Overnight Oats are absolutely hitting the spot.

Kefir Overnight Oats - low fodmap, gluten free, lactose free, breakfast

I often make a couple of batches of Kefir Overnight Oats at the start of the week, so that when I have early mornings or when time slips away from me I know that I have something satisfying to eat that literally takes ZERO time to prep because all the work was done in advance!

Kefir Overnight Oats - low fodmap, gluten free, lactose free, breakfast

I shared my love for overnight oats on Instagram  not too long ago, and then I posted about it in my stories and several of you were asking for the recipe.  While I did share it in my original IG post, I thought it may be easier to find and bookmark for later use here 🙂

Side note about kefir…have you heard of it?!

Kefir is a fermented dairy drink that is has a similar flavor to unflavored yogurt.  It’s made with a “starter” kind of like sourdough bread and it contains bacteria that may be beneficial to the gut/digestive system (probiotics).  Because of the fermentation process used to create this drink, it contains only a small amount of lactose and many people who are lactose-intolerant can actually tolerate kefir.  Green Valley Creamery makes a 100% lactose free version that I really love 🙂

Kefir Overnight Oats are the perfect make-ahead, satisfying breakfast! Click To Tweet

If you give this quick, delicious and creamy recipe a try tag #trebleinthekitchen or @trebleinthekchn on instagram so I can see!

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Kefir Overnight Oats - low fodmap, gluten free, lactose free, breakfast

Kefir Overnight Oats


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: 1 serving
  • Category: low fodmap, gluten free, lactose free
  • Cuisine: breakfast

Description

Kefir Overnight Oats are the perfect subtly sweet make-ahead breakfast for busy week day mornings! Made with nutritious ingredients like whole grain oats, chia and hemp seeds, and bananas this is a great healthy breakfast.


Ingredients

  • 2/3 banana, smashed (I place the remaining 1/3 of the banana in a container and store it in the freezer for smoothies)
  • 1/4 cup oats
  • 2 Tbsp hemp hearts
  • 2 tsp chia seeds
  • 2/3 cup lowfat Kefir (I prefer Green Valley Creamery)
  • 1 tsp maple syrup, optional
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • Topping options: fresh or frozen berries, nut butter, nuts, seeds

Instructions

  1. Smash the banana in a sealable container.
  2. Mix in the oats, hemp hearts, chia seeds, kefir, vanilla extract, ground cinnamon and maple syrup if using. Thoroughly combine.
  3. Cover and store in the fridge for at least one hour or overnight.
  4. Remove the lid, top with desired toppings (berries are my favorite topping!) and enjoy!

Notes

This recipe has not been tested for FODMAP content, but the ingredients used are in lower FODMAP amounts according to the Monash University app.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 412
  • Sugar: 23 g
  • Sodium: 101 mg
  • Fat: 15 g
  • Carbohydrates: 51 g
  • Fiber: 8 g
  • Protein: 21 g

Kefir Overnight Oats - low fodmap, gluten free, lactose free, breakfast

Other make-ahead breakfast options:

Oatmeal Blueberry Carrot Zucchini Muffins

Oatmeal Blueberry Carrot Zucchini Muffins - low FODMAP, gluten free, dairy free

Breakfast Egg Muffin Sandwich

Broccoli Breakfast Muffin

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