Kefir is a highly nutritious fermented milk that has skyrocketed in popularity among the natural health community. There are great substitutes for kefir with similar textures, flavors, and uses if you’re all out, allergic, or can’t find any at the store. Here are the best alternative ingredients, with their unique qualities and tips on substituting them for kefir effectively.
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What Is Kefir?
Kefir is a healthy fermented milk drink traditionally made using cow or goat’s milk. Kefir grains – grain-like yeast and lactic acid bacteria colonies – are added to the milk. The microorganisms in the kefir grains rapidly multiply and ferment the milk sugars, turning them into kefir.
Once fermented, the grains are removed from the milk, resulting in a sour, yogurt-like drink with a thinner consistency.
The Best 5 Kefir Substitutes
Kefir is a super nutritious, versatile ingredient that you can sip straight from the glass for its probiotic benefits or use in smoothies, baking, and cooking. Yet, if for some reason you can’t use it or find it, here are your five go-to substitutes for kefir.
Buttermilk
Buttermilk, a fermented milk product, is your best substitute for kefir. It is made by adding live cultures to skim or whole milk to activate fermentation. Buttermilk has a similar texture and pleasingly tangy flavor to kefir.
Buttermilk is highly versatile. You can use it to tenderize beef, chicken, and other proteins, to create a rich, tangy dressing, or to whip up the fluffiest cakes, pancakes, and waffles. Kefir and buttermilk have similar calorie, fat, and protein content. However, buttermilk has slightly less carbs. You can use kefir and buttermilk interchangeably in recipes like lazy keto meals. Substitute 1 cup of kefir with 1 cup of buttermilk.
I’m always in a catch twenty-two with too much or too little buttermilk. Yes, I know you can freeze buttermilk, but I somehow never quite get to it. My new life hack: instead of worrying about whether the carton of buttermilk is still fresh, I opt for the powdered version instead.
Dehydrated buttermilk powder practically lasts forever. I tuck it away in the back of my fridge and use it when needed. Mix 1 tablespoon buttermilk powder into 1 cup of water and use as you would with regular buttermilk.
Plain Yogurt
Like kefir, yogurt is a dairy product made from fermented milk and can be used interchangeably especially on paleo meal prep. Plain yogurt has a similar tart taste to kefir, but yogurt has a thicker consistency.
Both plain yogurt and kefir are rich sources of protein, calcium, potassium, and other vitamins. However, kefir has less sugar and up to three times more probiotics. Not all yogurt brands at the store contain probiotics. Specifically, look for plain yogurt with “contains live cultures” on the label for a probiotic-rich choice.
Yogurt is reasonably thicker than kefir. For the best results, thin the yogurt with milk. Substitute 1 cup of kefir with ¾ cup of plain yogurt and ¼ cup of regular milk. Otherwise, opt for a cup of plain, unsweetened drinking yogurt.
Sour Cream
Sour cream is a thick, rich, tart dairy product made by adding lactic acid-producing healthy bacteria to dairy cream. It has become a staple ingredient in many homes and makes an excellent alternative to kefir.
Sour cream can added to baked goods or used raw as a dip, sauce, garnish and even on easy meal prep. When cooking with sour cream, note that it is heat-sensitive and prone to curdle. To prevent curdling, bring the sour cream to room temperature before mixing it into hot foods, especially sauces, and only add it at the end of your cooking.
Always refrigerate your sour cream and use it within three weeks of its sell-by-date to prevent spoilage. You can freeze it for up to six months, but the texture will change drastically, making it suitable only for baking.
Sour cream has a thicker texture and higher fat content. Substitute 1 cup of kefir with ¾ cup of sour cream and ¼ cup of regular milk.
I prefer using crème fraiche to avoid curdling when making foods that require high-heat cooking. It’s also a tangy, fermented dairy product made with bacteria cultures. However, crème fraiche contains extra fat, making it more suitable for high-heat cooking. If I can’t find crème fraiche, I add a tablespoon of flour to ½ cup of sour cream to thicken the sour cream and prevent it from curdling.
Kombucha
Kombucha, a fermented tea, has been consumed for thousands of years thanks to its health benefits and rich probiotic content. It is an excellent non-dairy alternative to kefir. Some people even like mixing kombucha and kefir into one drink.
Kombucha is made from a symbiotic bacteria and yeast culture (SCOBY) with sugar and black or green tea. Then, the mixture is left to ferment for 10 to 14 days. Kombucha has a vinegary aroma and a tangy, slightly bitter taste and is carbonated from gases released during fermentation.
Kombucha has a wide range of uses beyond a refreshing drink. You can use it in smoothies, to make tangy dressings and sauces, and as a meat marinade such as healthy chicken marinades.
Kombucha has a much thinner consistency than kefir. So, you’ll want to use a good bit less in your recipes. Substitute 1 cup of kefir with ½ cup of kombucha.
Ever baked kombucha muffins? It’s a must-try for our science-loving home cooks. The recipe I experimented with contained 3 cups of spelt four, 4 teaspoons of baking soda, ½ cup unsalted butter, ¾ cup honey, 500ml kombucha (plain and unsweetened), and a pinch of salt. Mix, bake, and dive in.
Brine
If you’ve reached the bottom of your pickle or cultured vegetable jar, you can use the leftover brine as a kefir alternative. While I prefer the abovementioned options, brine can help achieve similar results to kefir in certain recipes.
You can use brine as a tangy dressing or add it to sauces and best for chicken marinades. Many cold soups require kefir or a similar cultured dairy product. Use leftover brine as a great vegan replacement. Alternatively, drink brine as a tonic – like beet kvass – and enjoy reaping its benefits.
Brine also has a much thinner consistency than kefir. Substitute 1 cup of kefir with ½ cup of brine.
Understanding Kefir
Rich in nutrients and probiotics, kefir is a fermented milk drink with amazing benefits for your digestion and gut health. One cup of kefir contains:
- Calories: 139
- Carbs: 9 g
- Fat: 8 g
- Protein: 8 g
- Calcium: 24% of the daily value (DV)
- Phosphorus: 20% DV
- Vitamin B12: 29% DV
- Riboflavin: 25% DV
- Magnesium: 7% DV
- Vitamin D: 12% DV
Is Kefir Healthy?
Kefir is primarily drunk for its rich probiotic benefits that improve gut health and your digestive system. However, it offers other benefits, including:
- Heart health
- Bone health
- Antimicrobial properties
- Blood sugar regulation
- May prevent certain cancers
A 2015 review assessed 11 different studies and found that kefir consistently showed beneficial side effects on preventing and treating cancer.
Reasons to Substitute Kefir
Most adults tolerate kefir well, but some may experience side effects from eating such a probiotic-rich food. You can experience mild digestive problems like bloating, gas, or constipation, especially after introducing kefir to your diet.
Kefir is traditionally made from milk, making it unsuitable for people with lactose sensitivity or milk protein allergy.
Vegan-friendly kefir options do exist and can be used on vegan meal prep. You can use an alternative like kombucha or brine or a non-dairy milk kefir option made with nut milk or coconut water.
Related Questions
What is a Dairy-Free Substitute for Kefir?
There are various non-dairy alternatives for kefir. Some of the best options include nut milk kefir, coconut milk kefir, kombucha, or brine.
Can you Make Vegan Kefir?
Pour fresh nut or plant milk over kefir grains to make vegan-friendly kefir. Cover the container with a fermentation lid and leave it to ferment at room temperature for 24 hours. Strain the fermented kefir into a clean jar and store it in the fridge.
Is Kefir the Same as Yogurt?
Although both kefir and yogurt are cultured dairy products, they aren’t the same. Kefir is fermented at room temperature and for longer and contains more probiotics.
Conclusion
Kefir is a versatile ingredient you can drink straight from the glass or use in smoothies, baking, and cooking. Its primary health benefit is derived from the fermentation process. Here are the top 5 substitutes for kefir – when baking, opt for the first three dairy alternatives; however, if you’re looking for a non-dairy or probiotic alternative, kombucha and brine are great choices.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.