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 and summer.
Parfaits aren’t just for yogurt!
Today, I’m sharing a dairy-free parfait that’s loaded with nutrients and perfect for those who are unable to 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 RDs, 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 afterward 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’s 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 and summer. Click To Tweet
Abundant with fiber and omega-3s.
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.
Raspberry Chia Pudding Parfait
Ingredients
For the Chia Pudding:
- 1 (13.5 oz.) can full-fat coconut milk (such as Thrive Market)
- ⅓ cup chia seeds
- 1 tsp. vanilla extract (such as Simply Organic)
- 1 Tbsp. organic maple syrup (optional for sweetness)
For the Raspberry Sauce:
- 1 (10 oz.) bag organic frozen raspberries
- Splash of water
- 1 tsp. vanilla extract (such as Simply Organic)
- 1 Tbsp. organic maple syrup (optional for sweetness)
- 2 Tbsp. chia seeds
Optional toppings:
- Gluten-free or Grain-free Granola (try our Paleo Granola)
- Coconut flakes
- Sliced almonds or nuts of choice
- Nut butter
- Fresh fruit
Instructions
For the Chia Pudding:
- Place all chia pudding ingredients in a blender and blend until smooth and just combined – a few seconds. For a smoother chia pudding blend until chia seeds are broken down.
- 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 however 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.
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Nutrition Information
- Serving Size: 1/5 of recipe (include maple syrup)
- Calories: 288
- Fat: 18 g
- Sodium: 15 mg
- Carbohydrate: 24 g
- (Fiber: 12 g
- Sugar: 8 g)
- Protein: 6 g
Dietary
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Absolutely delicious. Just sweet enough, and absolutely easy peasy to make. Added some Vital Proteins into the blender and made this into 4 servings. Perfect.
★★★★★
Great chia seed pudding recipe. The raspberry jam is what puts it over the top. Definitely will make again.
★★★★★
It’s SO good! Thanks for leaving a 5-star rating and review, Anna!
So easy and so good! Next time I double it to make more!
★★★★★
Awesome! Thanks for leaving a 5-star raining and review!
This is a delicious and fun dessert for any brunch (Mother’s Day, Easter, etc)!
★★★★★
This is on standing bi-weekly repeat in our house. Delicious, nutritious and filling as a great make ahead breakfast or afternoon snack. It is also perfect for our kiddo to pull out of the frig to make his own breakfast or after school snack. Also works great with other non-dairy milk. Thank you!!!
★★★★★