Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).
This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.
Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight
Berry Chia Pudding Recipe
Ingredients
- 1 1/2 cups (360ml) unsweetened almond milk
- 1/2 cup (84g) chia seeds
- 2 cups (490g) 0% plain Greek yogurt
- 2 tbsp honey
- 1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
- 1 cup (150g) fresh blueberries
- 4 mint sprigs
Directions
In a bowl or 2-cup storage tub, stir the almond milk and chia seeds vigorously for 30 seconds, then cover and refrigerate overnight. The mixture will thicken significantly as the seeds absorb the liquid.
Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and fold gently with a spatula to keep the raspberries intact.
To assemble, get 4 large wine glasses or 1½-cup glass storage tubs. In each glass, place ½ cup of the yogurt mixture. Spoon ¼ cup of the chia pudding on top and spread evenly. Add another ¼ cup of the yogurt mixture on top, spread evenly, then dollop 2 tbsp of chia pudding on top. Spoon any remaining chia pudding evenly over the four glasses. Garnish each with a reserved raspberry and a mint sprig and serve.
Store assembled parfaits covered in the refrigerator for up to four days.
Serves: 4 | Serving Size: About 1¼ cups parfait
Nutrition (per serving): Calories: 264; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 103mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 17g; Protein: 17g
Nutrition Bonus: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%
Originally published October 1, 2020; Updated February 2026
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