Recipe description
July 29, 2026
Blueberry Kefir Pudding Cups with Gut-Friendly Fiber
A creamy kefir-based pudding that supports gentle digestion and fiber variety.
Gut Friendly
Fermented Foods
Protein Rich
89%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Fermented kefir provides gut-friendly bacteria and tangy flavor.
- Fiber from psyllium and blueberries supports gentle digestion and variety.
- Simple, no-cook prep with a quick chill makes it practical for busy days.
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
2
glass
Blueberry
1
bowl
Psyllium fiber
1
teaspoon
Honey
1
teaspoon
Vanilla Extract
0.5
teaspoon
Instructions
1
In a mixing bowl, combine 2 glasses of kefir, 1 teaspoon of psyllium fiber, and 0.5 teaspoon of vanilla extract. Whisk until smooth.
2
Gently fold in 1 bowl of fresh blueberries, being careful not to crush them.
3
Sweeten to taste with 1 teaspoon of honey, adjusting as needed.
4
Divide the mixture into serving cups and refrigerate for at least 30 minutes to allow the pudding to set.
5
Serve chilled and enjoy as a snack or dessert.
Nutrition
170 kcal
Calories
5 g
Protein
18 g
Carbohydrates
4 g
Fiber
12 g
Sugar
3 g
Fat
1 g
Saturated fat
0.15 g
Salt
FAQ
What is kefir and what are its digestive benefits?
Kefir is a fermented milk drink (also available in dairy-free forms). It contains probiotics that may support digestion and gut comfort.
Can I substitute dairy kefir with non-dairy kefir or yogurt?
Yes—use unsweetened non-dairy kefir (like almond or coconut kefir) or plain yogurt; expect some taste and texture changes.
Is psyllium fiber essential? What if I skip it?
Psyllium helps thicken the pudding and adds fiber; you can omit it, but the texture will be looser and fiber content lower.
Is this recipe vegan or how can I make it vegan?
As written it isn’t vegan due to kefir and honey. For a vegan version, use plant-based kefir and substitute honey with maple syrup or agave.
How many servings does it make and how do I scale it?
It makes 2 servings. To scale, multiply the ingredients by the desired number of servings while keeping the ratios.
How should I store the pudding and how long will it keep?
Store in the fridge in sealed cups; best within 2–3 days; texture may change over time.
Can I make it ahead or freeze it?
You can prep ahead up to a day or two; freezing is not recommended because the texture changes.
What allergens are present and what substitutions are available?
Contains dairy and honey. For vegan or dairy-free, use plant-based kefir and a vegan sweetener; check labels for cross-contact.
Can I use frozen blueberries?
Yes—use thawed blueberries and drain excess liquid if needed; texture may differ.
Is the recipe gluten-free?
Yes, the ingredients are naturally gluten-free.
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