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+ servings
Chia Seed Parfaits
Prep
20 mins
Fridge
8 hrs
Total
8 hrs 20 mins
 

About This Recipe Adaptable and delicious, chia seed pudding is wildly popular for good reason. The seeds offer antioxidants, protein, and fiber. Almost all the carbohydrates in chia seeds are fiber, not starches or sugars, making them a great addition to a low-carbohydrate kitchen. When chia seeds are combined with liquid, they become gelatinous, with...

Course: Dessert
Cuisine: Mediterranean
Keyword: Dessert, Mediterranean
Servings: 4 people
Calories: 651 kcal
Ingredients
  • 4 cups unsweetened coconut milk or almond milk
  • pure vanilla extract or ground cinnamon to taste
  • kosher salt to taste
  • 2 cups mixed berries fresh or frozen
  • 4 tbsp nuts chopped
  • lemon zest grated (for garnish)
Instructions
  1. Assemble and measure ingredients. Have ready four 12-ounce/350 milliliter glass jars with lids.

  2. In a glass measuring cup, combine milk with vanilla (or cinnamon) and a pinch of salt. Whisk in chia seeds.

  3. Divide a third of the berries among the jars followed by a third of the chia mixture. Repeat with two more layers of each. Top with a tablespoon of nuts and seeds and a sprinkle of lemon zest. Cover and refrigerate overnight or for up to 3 days.

  4. Serve cold or at room temperature.

Nutrition Facts
Chia Seed Parfaits
Amount Per Serving
Calories 651 Calories from Fat 567
% Daily Value*
Fat 63g97%
Saturated Fat 51g319%
Sodium 38mg2%
Potassium 733mg21%
Carbohydrates 25g8%
Fiber 8g33%
Sugar 15g17%
Protein 8g16%
Vitamin A 36IU1%
Vitamin C 9mg11%
Calcium 52mg5%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.