Recipe description
September 20, 2026
Blackberry Pumpkin Seed Kefir Smoothie Bowl
A creamy fermented smoothie bowl with berry polyphenols, fiber, and satisfying crunch
Probiotic Rich
Fermented Foods
High Fiber
91%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: milk
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We found the following intolerances in the recipe ingredients: lactose,histamine
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Takes about 2 minutes.
Why this recipe fits you
- Provides substantial fiber from blackberries, banana, chia seeds, and pumpkin seeds.
- Combines kefir with colorful berries and fresh mint for fermented-food and polyphenol variety.
- Balanced with protein, seeds, healthy fats, and naturally sweet fruit.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kefir
1.5
glass
Blackberry
1.5
bowl
Seed, pumpkin
2
tablespoon
Banana
1
piece
Honey
1
teaspoon
Vanilla Extract
0.5
teaspoon
Seed, chia
1
tablespoon
Ice cubes
0.5
cup
Fresh mint
1
teaspoon
Instructions
1
Add the kefir, blackberries, banana, honey, vanilla extract, and ice cubes to a blender.
2
Blend on high until completely smooth and creamy, about 45 to 60 seconds, scraping down the sides as needed.
3
Pour the smoothie mixture into two chilled bowls.
4
Sprinkle the pumpkin seeds and chia seeds evenly over the top of each bowl.
5
Garnish with fresh mint and a few extra blackberries if desired.
6
Serve immediately while thick and spoonable, or chill for 10 minutes for a firmer texture.
More Recipes For Your Gut
Nutrition
275 kcal
Calories
10 g
Protein
39 g
Carbohydrates
9 g
Fiber
23 g
Sugar
10 g
Fat
3 g
Saturated fat
0.2 g
Salt
FAQ
How many servings does this smoothie bowl make?
The recipe makes two servings.
How do I make the smoothie bowl?
Blend the kefir, blackberries, banana, honey, vanilla, and ice until smooth. Pour into two bowls, then add the pumpkin seeds, chia seeds, mint, and optional extra blackberries.
How can I make the bowl thicker?
Use frozen blackberries and banana, reduce the kefir slightly, or chill the blended mixture for about 10 minutes before serving.
Can I use frozen blackberries?
Yes. Frozen blackberries work well and can make the bowl colder and thicker. You may need less ice.
Can I replace the honey?
You can omit the honey or use another sweetener, such as maple syrup, according to your taste.
Can I make this smoothie bowl dairy-free?
Yes. Replace the kefir with an unsweetened plant-based fermented yogurt or kefir alternative. The texture and flavour may vary.
Can I prepare it ahead of time?
It is best served immediately, but you can refrigerate it for up to 24 hours in a covered container. Add the seeds just before serving for more texture.
Is this recipe suitable for a gluten-free diet?
The listed ingredients are naturally gluten-free, but check product labels for possible cross-contamination, especially for packaged kefir and seeds.
Does kefir contain lactose?
Milk kefir generally contains some lactose, although the amount varies. People with a milk allergy should avoid it, and those with lactose intolerance should choose a suitable lactose-free alternative if needed.
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