Sugar-Free Milk Kefir “Milkshake”

 Try a milk kefir milkshake for a sugar-free candida diet smoothie or sweet treat

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Our family enjoys a lot of smoothies in the summer months. They are usually some combination of fermented dairy (like yogurt or kefir), frozen fruit, and coconut oil all blended together into a thick, naturally sweet, and nutritious glass of tastiness. 

While this combination of ingredients is generally great for everyone, there are times when cutting out sugar in all forms is helpful, and that even means fruit. We are working on a candida issue in our family that has been a problem for someone for many years, and so fruit is temporarily out for one of the Smiths. I didn’t like this sweet someone being left out from the morning treat of smoothies, so I made up this sugar-free, candida-safe recipe that has really been a hit! 

You may be wondering what in the world candida is, and some posts in the near future will really explain it all more clearly than I can here. Suffice it to say that candida is a very common yeast overgrowth in the gut that can lead to a whole host of unpleasant symptoms and conditions, like recurring athlete’s foot, nail fungus, yeast infections, dandruff, and more. The Standard American Diet, along with many modern medical practices like routine antibiotics, can really fuel candida overgrowth.

My blogging friend Paula just put together a very helpful ebook about candida and a candida-healing diet that is also filled with recipes, including a couple from Smithspirations! Her book, Healing Candida with Food is really helping me get a better grip on how to work with and beat this condition. This recipe for a Milk Kefir Milkshake would fit in the first stage of a candida diet.

This recipe is so simple, but very tasty and beneficial to the body. The star is milk kefir, a fermented dairy beverage that is teeming with beneficial bacterias, yeasts, and other probiotic microbes. Vanilla extract, cinnamon, and coconut cream concentrate add flavor; stevia adds sweetness; and ice and coconut oil give it a thick texture. The coconut ingredients also lend their own health benefits. It’s been a hit here!

Milk Kefir “Milkshake”


Try a milk kefir "milkshake" for a candida diet smoothie or sweet treat!


  1. Place kefir, ice cubes, vanilla, cinnamon, and stevia into a food processor or blender. Process so that the ice is fully crushed and incorporated into the mix with no large chunks left.
  2. While the kefir mixture is blending, gently melt the coconut cream concentrate and coconut oil together in a small saucepan over low heat.
  3. With the blender or food processor running, slowly pour the coconut cream and coconut oil mixture into the kefir mixture.
  4. Pour the “milkshake” into a glass, serve, and enjoy!

And if this recipe sounds yummy to you, don’t forget to enter the super giveaway going on now for a quart of Gold Label Coconut Oil from Tropical Traditions so you can make it with some high-quality oil!

Try a milk kefir "milkshake" for a sugar-free candida diet treat

What do you think? Would your family like something like this?

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    1. Sounds good and i’ll try it. Now tell me how to make it with chocolate? Also, second but not necessary, I’m a serious Chocolate Malted Milk (“milk” means vanilla ice cream for any doubters)fiend from many years (too many to want to believe) ago. What’s your take on adding malted to this?
      Side note: i blame McDonald (and the others formerly known as “fast food” places) for the many young people (for me, that means under 40-ish… ok, … 30-ish) who don’t know what a “malted milk” is and never got treated to one.

      1. Hi there! Since I haven’t personally made either version, I can’t tell you the best way forward. You could try adding a tablespoon of cocoa powder in place of the cinnamon, though. That might be my first recommendation.

      1. Hi Peggy. You can definitely make this without the coconut ingredients, especially if you have an allergy. I like the added flavor and texture they give the drink, but if you don’t care for coconut, can’t find it, or can’t have it, I think it will taste fine without.

      1. Hello “Sugar Free” (nice pseudonym, by the way). This recipe is actually made with plain dairy kefir. There is no cane sugar added. Dairy kefir grains are added to milk and allowed to ferment for 24-48 hours, then strained out, leaving the finished milk kefir. Purchased milk kefir from the store may contain added sugar if it is flavored, but again, there’s no cane sugar here in my recipe. I make the milk kefir at home with just milk and kefir grains.

        Perhaps you’re only familiar with water kefir, as well, which is fermented using a sugar water and then flavored typically with fruit or juice, then left to ferment a second time. However, in both cases (water and milk), the kefir microbes feed on the sugars present, so that the finished product is much lower in sugar than the initial solution.

        A lab test would be required to determine the final sugar content of a finished kefir product, so for home fermented kefir like I made, that’s not exactly possible. To be a stinker for details and accuracy, it is logical to think that there are some naturally occurring dairy sugars present still in the finished milk kefir, so perhaps “No Sugar Added” would be a title you find more suitable.

        But back to your comment, no, it is not accurate to say that the second ingredient in kefir is cane juice, and that’s certainly not the case in my recipe.

    2. This is so good!! I did add 3 tablespoons of hemp seeds and 1 tablespoon of chia seeds for protein, and one scoop of powdered greens! Delicious!

    3. This looks really yummy besides the cinnamon, I am allergic to cinnamon is there another candida safe flavor I can add??? Thanks!

      1. Hi Alicia! You could play with a pinch of ground cardamom, nutmeg, or ginger for extra flavor. My guess would be to use about 1/4 t. of whichever you choose since they’re all a bit stronger and less “sweet” than cinnamon, but I haven’t tried it myself. Of course, you can always add more after blending. I hope one works for you!

    4. This is SOOOO good. I’ve been having one every morning for breakfast since I found this. I use more stevia, as I like it a little sweeter, but OMG, it’s just was I needed!! I am currently cutting out all sugar and starch, and incorporating probiotics, and this really takes the edge off of the sweets cravings while giving me the needed probiotics. It’s a godsend. THANK YOU.

      1. Yeah, Alison! That makes me so happy to hear! I hope that your body is blessed by all of the healthy changes you are making. Thank you for the kind words!

      1. Hi Tasha! I’ve actually made this without the coconut cream. You could just add a little bit more coconut oil if you’d like!