Trustpilot
top of page

Kefir And Seed Fruit Bowl

Prep Time:

15 Minutes

Cook Time:

45 Minutes

Serves:

4 Servings

About the Recipe

Boost your morning with a gut-friendly, nutrient-packed breakfast. The Kefir and Seed Fruit Bowl blends probiotic-rich kefir with antioxidant-loaded fruits and crunchy, protein-rich seeds for a satisfying and energizing start to your day. Light, refreshing, and naturally sweet, this bowl supports digestion, keeps you full longer, and delivers vitamins and minerals in every bite.

Ingredients

Suitable For

  • Weight management

  • Prediabetes / Type 2 diabetes

  • Heart health

  • High-protein diets

  • Anti-inflammatory meal plans


Standard Portion

1 serving (~200–220 g / 1 cup)

Ingredients (Per Serving)

  • ½ cup plain unsweetened kefir (~120 ml)

  • ½ cup fresh berries (raspberries, strawberries, or blueberries)

  • 1 tsp pumpkin seeds or sunflower seeds

  • 1 tsp chia or flax seeds

  • Optional: ½ tsp cinnamon for flavor

Preparation

Preparation (Detailed)

  1. Pour kefir into a bowl.

  2. Top with fresh berries.

  3. Sprinkle seeds evenly over the fruit.

  4. Add cinnamon if desired.

  5. Serve immediately.

Nutritional Information (Approximate Per Serving)

Nutrient

Amount

Calories

180 kcal

Protein

9 g

Carbohydrates

22 g

Fibre

6 g

Total Fat

3 g

Sodium

70 mg

Weight Loss (~150–160 kcal)

  • Use 80–100 ml kefir

  • Reduce seed portion to ½ tsp

  • Avoid added sweeteners

Result: Lower calorie, high-protein, high-fiber breakfast

Prediabetes / Type 2 Diabetes

  • Use unsweetened kefir only

  • Prefer low-GI berries (raspberries, strawberries)

  • Avoid banana or dried fruits

Benefit: Keeps blood glucose stable

High Cholesterol

  • Use low-fat kefir

  • Increase flax or chia seeds for soluble fiber

  • Keep total seed portion controlled

Benefit: Supports heart health

Hypertension (Low Sodium)

  • Use low-sodium kefir

  • Avoid salted seeds

  • Add cinnamon for flavor instead of sweeteners

Benefit: Keeps sodium intake low

High-Protein Version

  • Add 2 tbsp hemp seeds

  • Or ½ scoop unflavored whey protein

Result: Protein increases to ~25–28 g per serving

bottom of page