Recipe description
October 2, 2026
Blackberry Sesame Kefir Overnight Oats
A creamy fermented oat breakfast with fiber, berries, and satisfying sesame
High Fiber
Fermented Foods
Polyphenol Rich
91%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: wheat, milk, sesame, peanut, lupin
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, blackberries, chia seeds, and sesame.
- Combines fermented kefir with colorful berries and several plant foods.
- Provides a balanced mix of slow carbohydrates, protein, and healthy fats.
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
Oats
1
cup
Kefir
1.5
glass
Blackberry
1
bowl
Sesame seeds
2
tablespoon
Seed, chia
1
tablespoon
Maple syrup
2
teaspoon
Greek yogurt
2
tablespoon
Vanilla Extract
0.5
teaspoon
Salt
1
pinch
Instructions
1
In a mixing bowl, combine the rolled oats, chia seeds, and sesame seeds.
2
Add the kefir, maple syrup, vanilla extract, and a small pinch of salt, then stir until well combined.
3
Gently fold in half of the blackberries, mashing some of them slightly so their juices swirl through the mixture.
4
Divide the mixture between two jars or containers, cover, and refrigerate overnight (at least 6 hours).
5
In the morning, top each serving with the remaining blackberries, a spoonful of Greek yogurt, and an extra sprinkle of sesame seeds before serving.
More Recipes For Your Gut
Nutrition
370 kcal
Calories
17 g
Protein
55 g
Carbohydrates
10 g
Fiber
15 g
Sugar
13 g
Fat
3 g
Saturated fat
0.4 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 servings.
How long do the oats need to chill?
Refrigerate them for at least 6 hours, preferably overnight.
Can I use frozen blackberries?
Yes. Thaw them first, or add them frozen and allow extra time for the oats to soften.
Can I adjust the sweetness?
Yes. Add more or less maple syrup, or leave it out if preferred.
Can I prepare these oats without Greek yogurt?
Yes. The yogurt is used as a topping and can be omitted or replaced with a suitable dairy-free alternative.
Can I use a dairy-free alternative to kefir?
Yes, a dairy-free kefir-style drink can be used, although the flavour and consistency may differ.
How long can the overnight oats be stored?
Keep them covered and refrigerated, and eat them within 2 days for the best quality.
Can I make this recipe gluten-free?
Yes, use oats labelled gluten-free and check all other packaged ingredients for cross-contamination information.
Are there any common allergens in this recipe?
It contains milk from kefir and Greek yogurt, and sesame. Oats may also be subject to cross-contamination, depending on the product.
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