How to Make a Delicious Chia Pudding Parfait with Fresh Fruits
Looking for a healthy, refreshing, and easy breakfast or snack idea? This Chia Pudding Parfait is perfect for a quick morning meal or a light dessert. Packed with nutrients, chia seeds provide omega-3s and fiber, while fresh fruits add vitamins and natural sweetness. This parfait is a great way to start your day, and it’s naturally gluten-free!
Ingredients (Serves 2-3):
For the Chia Pudding:
- 4 tablespoons chia seeds
- 1 cup almond milk (or any preferred milk: oat, coconut, etc.)
- 1 teaspoon vanilla extract
- 1 tablespoon maple syrup or honey (optional)
For the Fruit and Yogurt Layers:
- 1/2 cup fresh diced mango (or any tropical fruit)
- 1/2 cup fresh strawberries (sliced or lightly mashed)
- 1/2 cup Greek yogurt (plain, vanilla, or dairy-free options)
- 2 tablespoons oats or granola (for crunch and garnish)
- A handful of nuts or seeds (optional, for added texture)
Instructions:
1- Prepare the Chia Pudding:
- In a medium-sized bowl, combine the chia seeds and almond milk. Stir in the vanilla extract and sweetener if you prefer a slightly sweeter pudding.
- Let the mixture sit for 5 minutes, then stir again to prevent clumping. Cover and refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid and form a pudding-like consistency.
2- Prepare the Fresh Fruits:
- While the chia pudding is chilling, prepare the fruits. Slice the strawberries or lightly mash them to create a textured puree. Dice the mango into small, bite-sized pieces.
3- Assemble the Parfait:
- Once the chia pudding is ready, it's time to layer your parfait. In a glass, start by adding a spoonful of the chia pudding as the base.
- Next, layer in the mashed strawberries, followed by a spoonful of Greek yogurt.
- Add another layer of chia pudding, then top it with fresh diced mango.
- Garnish the parfait with a sprinkle of oats or granola for crunch. For added texture, feel free to include nuts or seeds like almonds or chia seeds.
4- Chill and Serve:
- Let the parfait sit in the fridge for 10-15 minutes for all the flavors to meld together. Serve chilled and enjoy!
Why You'll Love This Chia Pudding Parfait
This chia pudding parfait is:
- Healthy and Nutritious: Packed with fiber, protein, and omega-3s from chia seeds and vitamins from fresh fruits.
- Customizable: Swap out the fruits for whatever’s in season—berries, bananas, peaches, or kiwis all work beautifully.
- Quick and Easy: Minimal prep time, and it can be made ahead for a grab-and-go breakfast or snack.
- Gluten-Free and Dairy-Free: Easily adaptable to dietary needs by using non-dairy yogurt or milk alternatives.
Nutritional Values (per serving, based on the ingredients used):
- Calories: ~180-220 kcal
- Carbohydrates: ~30-35g
- Protein: ~5-7g
- Fat: ~7-10g (depends on type of milk and toppings used)
- Fiber: ~10g (from chia seeds and fruits)
- Sugars: ~15-20g (from fruits and optional sweetener)
- Omega-3s: ~3g (from chia seeds)
- Calcium: ~20% of daily value (from milk and chia seeds)