Raspberry Chia Pudding Parfait – The Real Food Dietitians
April 25, 2019
This Raspberry Chia Pudding Parfait is dairy-free and contains an excellent source of fiber – 12 grams per serving! A perfect vegan and paleo-friendly recipe for all to enjoy this Spring & Summer.
Parfaits aren’t just for yogurt!
Today, I’m sharing a dairy-free parfait that’s loaded with nutrients and is perfect for those who are unable tolerate dairy whether it’s due to a food-allergy, a sensitivity or it just doesn’t make you feel great. As The Real Food RD’s, it’s our goal to share recipes for all to enjoy (all ‘diets’ welcome here).
So for my dairy-free, vegan, paleo, nut-free, egg-free friends, this recipe is for you! You can now enjoy a parfait again and feel good afterwards with this Raspberry Chia Pudding Parfait. But if you’re one who doesn’t fall under any of that and you’re just here looking for a healthy and new recipe to try, you too can enjoy this stunning parfait and reap all the nutritious benefits that it’s packed with.
Layers of creamy chia pudding, fruity raspberry sauce and crunchy granola served in a mason jar!
Creamy coconut chia pudding with layers of a simple raspberry sauce and crunchy granola (or whatever toppings you choose) is almost too good to be true! It’s heaven in your mouth. You could even serve this as a healthy dessert option – maybe with a few chocolate chips sprinkled about. Yum! The combination of ingredients makes for a delightful and refreshing breakfast parfait. It also could make for a stunning addition and dairy-free option to serve as part of a special breakfast or brunch like Mother’s day or at a birthday party, bridal or baby shower as healthy treat.
You’ll never even notice this parfait is missing the yogurt and bonus because it’s quite a beaut, too. I love serving it in the gorgeous tulip shaped Weck mason jars like the ones you see in the photos.
This recipe is also meal-prep friendly and makes for the perfect grab-and-go breakfast.
This Raspberry Chia Pudding Parfait is dairy-free and contains an excellent source of fiber – 12 grams per serving! A perfect vegan and paleo-friendly recipe for all to enjoy this Spring & Summer. Click To Tweet
Abundant with fiber and omega-3’s.
Thanks to the chia seeds and raspberries this recipe is abundant in soluble fiber. With 12 grams of fiber per serving, enjoying a Raspberry Chia Pudding Parfait for breakfast will get you roughly 50% of your recommended fiber intake! Now that’s impressive. The chia seeds also add quite an omega-3 punch. Omega-3 fatty acids tend to lack in the American diet so this is a delicious way to get in a good dose of heart healthy fats.
Mix in some protein if you wish.
If you’re looking to give this recipe a boost of protein. I recommend mixing in a scoop or two of your favorite protein powder. Preferably one that is unflavored or vanilla. Personally, I like to add Primal Kitchen Collagen Peptides as it doesn’t change the flavor or the texture of the Raspberry Chia Pudding Parfait. If you’d like to keep it plant-based, you can find my favorite plant-based protein here.
A few tips and tidbits when making this Raspberry Chia Pudding Parfait recipe.
- Canned coconut milk can vary in consistency from brand to brand. I recommend using a full-fat organic canned coconut. If the chia pudding is too thick after it has set overnight, I like to mix in 1/4 cup at a time of an unsweetened non-dairy milk until the desired consistency is achieved – a pudding or Greek yogurt like consistency.
- I prefer using white chia seeds vs. black chia seeds simply for aesthetics and looks. By all means, if you have black chia seeds on hand you can definitely use those.
- The simple 3-ingredient raspberry sauce that’s included in the recipe below also makes for a totally tasty, no-sugar added jam! I love it served over Crispy Grain-free Waffles in addition to a little nut butter. So good! If you want to change up the flavor you could also try our Cherry Chia Jam.
- Layer and top as you please! The options are truly endless so get creative with what sounds best to you! My favorite bonus ingredient to include is a grain-free granola such as our Paleo Granola or Crunchy Nut-free Paleo Granola.
Alrighty, it’s time to get to this stunning and delightful Raspberry Chia Pudding Parfait recipe! I can’t wait for you to give it a try.
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For the Chia Pudding:
For the Raspberry Sauce:
For the Chia Pudding:
- Place all chia pudding ingredients in a blender and blend until smooth and combined.
- Transfer to a glass container and place in the fridge and let set overnight.
- Depending on consistency of coconut milk used, if chia pudding is too thick after it has set, feel free to stir in 1/4 cup at a time of a non-dairy milk such as almond or coconut milk until desired consistency is achieved.
For the Raspberry Sauce:
- Place frozen berries and water in saucepan over medium heat. Let cook for 5-8 minutes, stir occasionally.
- Once berries are broken down and begin to bubble. Stir in the vanilla and optional maple syrup and simmer on low for 2-3 minutes. Remove from heat and stir in chia seed.
- Transfer to a glass container and allow to cool. Once cooled transfer to the fridge and let set overnight.
To assemble parfaits:
- Layer chia pudding and raspberry sauce how ever you please – dividing it up among 4-5 containers. You can also add a layer of granola if you wish and any toppings that sound good to you. I love using these tulip Weck mason jars for the perfect size.
- Serve immediately or place in fridge. Parfaits are best to be consumed within 4-5 days of making.
- Serving Size: 1/5 of recipe (include maple syrup)
- Calories: 288
- Sugar: 8 g
- Sodium: 15 mg
- Fat: 18 g
- Carbohydrates: 24 g
- Fiber: 12 g
- Protein: 6 g
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