The 7:00am Tee Time Hunger Cure: Kefir Oats

@fitgolfergirl. instagram

@fitgolfergirl. instagram

We have all been there. The dreaded early morning tee-time. Nothing. I repeat NOTHING beats being out there golfing early in the morning. But if you are anything like me, when that alarm goes off, you will press the snooze button more than once.  All of the sudden, those extra 15 minutes of sleep have replaced the 15 minutes I saved for breakfast. And unless you are one of those rare creatures that don’t get hungry in the morning, you will be starving just as you tee off at hole #3. 


I had to come up with a portable and easy meal that I could prepare the night before and take with me as I ran out the door. Thats how Kefir Oats were born. Kefir is a Turkish dairy product available in most stores nationwide. Look for it's probably been right in front of your face all this time. Kefir has a texture similar to drinkable yogurt and a tart flavor similar to plain greek yogurt (but better, trust me). Additionally, it is filled with probiotics, vitamins, minerals and easily digestible complete proteins. It is my absolute favorite snack! I love Kefir Oats so much that I sometimes make 4 servings of it at a time to keep in my fridge. It helps me curb my ice cream and fro-yo cravings and its lower in sugar, fat, and higher in protein than most “ready to go” yogurt products.


So without further ado, here it is, my favorite pre early golf round breakfast recipe. It's delicious, nutritious, and it will keep you full without making you feel stuffed

Disclaimer: Even though most Kefir products are lactose free, take extra precautions and double check your Kefir brand if you are lactose intolerant. Additionally, you can always replace the Kefir for a dairy free alternative like soy or coconut yogurt. Please don't try this recipe if you are allergic to any of its ingredients (duhhh).


for the kefir oats in this picture i used strawberry kefir. For a low sugar version use plain kefir and sweeten with your choice of sweetener.

for the kefir oats in this picture i used strawberry kefir. For a low sugar version use plain kefir and sweeten with your choice of sweetener.


  • 1 cup of plain Kefir (You can use flavored Kefir and skip the Stevia, just beware that this will increase the total sugar content of the recipe by 10 grams for each cup of Kefir)
  • 1 or 2 packets of Stevia (Sweeten to taste. Skip if you used flavored Kefir)
  • 1/2 cup of old fashioned oats.



  • Mix all ingredients together in a portable container and leave in the refrigerator overnight.
  • Let the Kefir Oats magic happen.
  • Enjoy the deliciousness from the comfort of your golf cart. Don't forget a spoon!


NUTRITIONAL INFO (Using plain Kefir and Stevia)

Calories: 260
Protein: 16 grams
Carbohydrates: 39 grams
Fat: 5 grams

Give it a shot and let me know what you think! Personalize your Kefir Oats depending on your taste and appetite! Add some nuts, dried fruit, or protein powder! The possibilities are endless. Happy golfing (and eating)!


Fit Golfer Girl. Carolina Romero (All Rights Reserved)