Protein-Rich Kefir Popsicles: A Healthy, Delicious Treat

I’m always on the lookout for delicious yet health snacks.  Recently, I was on my way up to the Meadowlands Expo in Secaucus, NJ to compete in my first Hyrox event.  Had a great time and this will be the topic of a future post (or two).   On the way up there I stopped off at Lima Family Farms (Hillsborough Township, NJ) which has over 175 head of cattle with turkeys, chickens, pigs, greenhouse and market store on over 400 acres.  My friend Ron over at Bone-In Foods was giving a farm tour that day so I stopped by to say hello and learn more about the farm.

Enter Delicious Kefir Ice Pops 

It was a reasonably hot day in June and Ron’s company was selling flavored Kefir popsicles so I figured to give them a try 1) to support his company 2) anything cold at that point was welcomed.   They had a few flavors coconut/banana and strawberry.   I went with the coconut/banana.   To be honest, I had never tried Kefir before but I was well aware of the health benefits (outlined below).  But man, these were good.  They’re the perfect nutritious, refreshing snack that anybody can enjoy. Even though I didn’t snag the recipe from Ron, I was inspired to recreate the goodness at home. I’m a big believer in aiming for 1g of protein per pound of bodyweight daily (I don’t track religiously, but I do keep my meals high in protein). So, I put my own spin on it, adding some vanilla-flavored protein powder to bump up the protein content. You’ll see in the recipes below; they’re super easy to make!

Kefir Health Benefits

Kefir, pronounced “keh-feer,” has been steadily gaining popularity due to its vast range of health benefits. This fermented beverage is traditionally made using cow’s or goat’s milk and grains known as kefir grains. These aren’t grains in the typical sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance.

One of the main health benefits of kefir is its impressive probiotic content. Probiotics are friendly bacteria that are integral to various aspects of health, including digestion, immune function, and mental health. Regular consumption of kefir can aid in maintaining a healthy gut microbiome, promoting efficient digestion and absorption of nutrients.

Kefir is also rich in protein and essential nutrients like calcium, vitamin B12, and vitamin K2. The presence of these nutrients make it an excellent addition to any diet, helping to support bone health, nerve function, and blood clotting. Moreover, the protein content can contribute to feelings of fullness, aiding in weight management efforts.

If you’re lactose intolerant, kefir could be a game changer. The fermentation process breaks down the lactose in milk, making it easier to digest. As such, many people who are lactose intolerant can enjoy kefir without the uncomfortable side effects they usually experience with dairy.

In a nutshell, the health benefits of kefir are abundant, making it an ideal ingredient in your kefir popsicles. Not only does it offer a unique, tangy flavor, but it also promotes a range of health benefits from improved digestion to enhanced immune function. 

How to Make a Kefir Popsicle

In an ideal world, you’d want to use Kefir made from A2 milk (as seen in the picture below). Regular milk contains both A1 and A2 beta-casein proteins, while A2 milk, as the name suggests, only contains the A2 type. This may seem like a minor difference, but it can make a world of difference for some people’s digestive systems.  Some individuals who experience discomfort when consuming regular dairy products can drink A2 milk without any issues. It’s important to note that this doesn’t pertain to those with a true milk allergy, but rather to individuals with a certain type of lactose intolerance linked to the A1 protein. So, if you’re someone who usually struggles with regular dairy but haven’t been diagnosed with a milk allergy, A2 kefir might just be your ticket to enjoying dairy again.

Organic, Grass Fed A2 Kefir

Base ingredients for all popsicles (makes 6-8 popsicles) 

1 1/4 cup Kefir 

2 scoops of vanilla flavored protein (I use Whey protein, 24g protein per scoop) 

Not an ingredient but get these to make the popsicles (Here

Listed below are what you add in addition to the above depending on the flavor

Then all you do is blend until thoroughly mixed, add to popsicle sleeves, freeze then enjoy!



1 can organic unsweetened coconut milk (13.5 oz)

1 large banana (or two medium size) 

1 TBS Honey (optional-if banana is very ripe, honey isn’t needed) 

Orange Creamsicle 

1 cup orange juice 

1 TBS Honey 

Strawberry or Mixed Berries (shown in picture)

1 cup halved organic strawberries or mixed berries 

1 TBS Honey 


With these super easy, nutritious recipes, you can now enjoy the health benefits of Kefir in a delicious, refreshing form. Ideal for a sweltering summer day or as a tasty post-workout snack. Trust me, once you’ve tasted these Kefir popsicles, you’ll find yourself reaching into the freezer again and again!