Chia Pudding Parfaits

These delicious chia pudding parfaits are a fantastic make-ahead option when you want a healthy breakfast or snack. Packed with nutrient-dense ingredients and bursting with flavor, these parfaits will energize your mornings and keep you satisfied throughout the day.

Are you searching for a delicious and nutritious breakfast or snack option that can be prepared in advance? Look no further! Today I'm diving into the world of chia pudding parfaits – a delightful and wholesome treat that will keep you fueled and nourished throughout the day.

Having a well balanced, nutritious breakfast jump-starts your metabolism, gives you energy to get through the morning, helps you focus, and prevents unhealthy snacking. But you’re probably thinking, who has time to cook a healthy breakfast everyday?

Well, the great thing about these chia parfaits is that they can be made in advance. Similar to my healthy make-ahead breakfast burritos, you can make a batch of these chia pudding parfaits on the weekend and store them in the fridge to enjoy throughout the week. That way, when hunger strikes, you always have a wholesome and delicious option on hand, even on busy mornings.

What is Chia Pudding?

Chia pudding is a pudding made my soaking chia seeds in liquid, typically milk or a combination of milk and yogurt. To that basic recipe, you can add spices, sweeteners, and toppings to boost the flavor of your pudding.

As the chia seeds soak in the liquid, they plump up and thicken the mixture into a creamy pudding. It's the perfect make-ahead dish because you can mix all the ingredients together in a mason jar in the evening and store it in the fridge overnight. Then in the morning, you have a delicious and healthy breakfast waiting for you!

Although I love a basic chia pudding recipe like my berry chia pudding or mango chia pudding, these chia pudding parfaits take the dish to a whole other level! I layer creamy chia pudding with sweet puréed berries, crunchy granola, and fresh berries. Yum!

I love all of the different colors, flavors and textures in this layered parfait. It's so good you can even enjoy it as a dessert! It would also make a lovely addition to a special brunch like on Mother's Day or for a bridal or baby shower.

Is Chia Pudding Good For You?

Yes, chia pudding is a delicious and healthy dish! Chia seeds are nutritional powerhouses packed with heart-healthy omega-3 fatty acids, fiber, and antioxidants.

Chia seeds are one of the most concentrated sources of omega-3 fatty acids of any food. Omega -3s have several positive effects on our health, especially heart health and brain health. They also reduce inflammation and boost immunity. Read more in my post on omega-3s.

These chia seed parfaits are a great way to boost your fiber intake and provide 11 grams of dietary fiber per serving. Chia seeds are also a good source of protein. When combined with Greek yogurt and milk, these chia pudding parfaits pack a whopping 21 grams of protein.

For more, read my post about the nutritional benefits of chia seeds.

Doctor's Tips

When chia seeds are soaked in liquid, they plump up and expand up to 10 times their weight! The same process occurs in your intestinal tract when you eat them. This helps to curb your appetite.

This gelling action in combination with the protein and fiber all contribute to the satiating effects of chia seeds.  That's why chia seeds keep you feeling full for a long time.

Chia seeds are a good ingredient to include in your diet if you're trying to lose weight. I use them in my healthy overnight oats for weight loss.

Ingredients

You only need a handful of ingredients to make this dish! Here's what you'll need:

• Milk- you can use any type of milk including dairy or nondairy milk
• Greek yogurt- I use nonfat or 2% vanilla Greek yogurt or Icelandic skyr; you can also use berry flavored yogurt; yogurt adds a boost of protein and gut-friendly probiotics. Read my post on Greek yogurt nutrition.
• Chia seeds- the star of the dish and a superfood!
• Berries- I like to use a mixture of berries but you can use whatever you like; you can use fresh or frozen berries
• Granola- I use a little store-bought granola for crunch; you can also use homemade granola

How To Make Chia Pudding Parfaits Step-By-Step

See recipe card below for full recipe instructions.

• Step 1- Add yogurt, milk and chia seeds to a large bowl.
• Step 2- Whisk it all together. Cover and refrigerate at least 1-2 hours or overnight.
• Step 3- When ready to assemble the parfaits, place about 1 cup of the berries in a bowl and mash them with a fork (or purée them in a mini food processor).
• Step 4- To assemble the parfaits, place a layer of chia pudding in the bottom of a glass or mason jar and top it with a layer of berry puree and some granola. Repeat the layers. Top the parfaits with fresh berries and any additional toppings and serve.

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Recipe

Chia Pudding Parfaits

Packed with nutrient-dense ingredients and bursting with flavor, these chia pudding parfaits will energize your mornings and keep you satisfied throughout the day.

4.73 from 18 votes

Print Pin Rate

Course: Breakfast, Snack

Cuisine: American

Prep Time: 5 minutes minutes

Resting Time: 1 hour hour

Total Time: 1 hour hour 5 minutes minutes

Servings: 2

Calories: 382kcal

Author: Dr. Sonali Ruder

Equipment

• ▢
  Mason jars

Ingredients

• ▢ 2 (5.3 oz) containers vanilla nonfat or 2% Greek yogurt or Icelandic skyr
• ▢ 1 cup milk, any type
• ▢ 3 tablespoons chia seeds
• ▢ 2 cups assorted fresh berries like blueberries, raspberries, strawberries and blackberries
• ▢ ¼ cup granola

US Customary - Metric

Cook ModePrevent your screen from going dark while you're cooking

Instructions

• Whisk the yogurt (or skyr), milk and chia seeds together in a large bowl. Cover and refrigerate overnight until it forms into a pudding.
• When ready to assemble the parfaits, place about 1 cup of the berries in a bowl and mash them with a fork (or puree them in a mini food processor).
• To assemble the parfaits, place a layer of chia pudding in the bottom of a glass or mason jar and top it with a layer of berry puree and 1 tablespoon of granola. Repeat the layers. Top the parfaits with fresh berries.

Notes

• • These chia pudding parfaits will keep for about 5 days in the fridge so make a batch on the weekend and enjoy them throughout the week. If using crunchy toppings like granola, sprinkle them on just before serving so that they don't get soft.
  • I use vanilla flavored yogurt in this recipe, which is already sweetened. You can use plain yogurt but then will probably have to add a little sweetener like maple syrup or honey.
  • Experiment with different fruits, nuts, and flavors to create your own unique chia pudding parfaits. Instead of berries and granola, try a tropical version by layering chia pudding with diced pineapple, sliced banana, and shredded coconut. If you're a chocolate fan, mix some cocoa powder into the chia pudding. Then, layer it with sliced bananas and peanut butter. Top with a few chocolate chips for an extra indulgent touch.

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Nutrition

Calories: 382kcal | Carbohydrates: 59g | Protein: 21g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 14mg | Sodium: 130mg | Potassium: 509mg | Fiber: 11g | Sugar: 40g | Vitamin A: 259IU | Vitamin C: 4mg | Calcium: 269mg | Iron: 3mg

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