Prep: 15 minutesTotal: 15 minutes
Servings: 4-5 servings 1x


For the Chia Pudding:

For the Raspberry Sauce:

Optional toppings:


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.

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


© The Real Food Dietitians
Recipe By: Stacie Hassing