I’m always looking for new desserts that are healthy, satisfying, and that taste good. There are literally tens of thousands of recipes for “healthy desserts” on the internet and so far, for every grade A healthy dessert I make there are at least three pretty solid Cs. Last week I made some total-dud pumpkin brownies that are packed away in my freezer for a day when I’m really desperate for something chocolate. Seriously, those brownies looked sooo delicious in the photograph but they definitely were NOT.
Today, I’m happy to say that these Raspberry Chia Pudding Parfaits score a definite A in my book. They look good (just look!) taste good and are good for you. Triple win!
You may ask: What in the heck is Chia Pudding? Chia pudding is the result of soaking chia seeds in liquid for at least 4 hours. The chia seeds swell and the liquid becomes thick like a pudding; sort of tapioca-like. Plus….
These Raspberry Chia Pudding Parfaits are…
- Healthy because chia seeds are rich in Omega 3 and 6 fatty acids, fiber, protein, and calcium.
- Satisfying because chia seeds absorb almost 10X their weight and water and turn just about anything they’re added to into a magical pudding or gel which stays in your tummy a good long which keeps you feeling fuller longer.
- Protein-packed because of the triple power punch of Greek yogurt, chia seeds and milk (any kind).
- Simple to make. Just follow the directions below for basic Chia Pudding then riff on your own to come up with your own signature chia pudding parfaits. The combinations are endless. Let me know what you dream up.
- Fabulous Talk about eye candy!
When Mr. EN passed through the kitchen, and saw me stirring the soy milk and chia seeds together, I exclaimed, “I’m making dessert for us!” His reaction? He took one look, lowered his eyes, and kept walking. (We’ve been married 30 years and Mr. EN has mastered the art of shutting up when he needs to as was the case this time.) Surprisingly though, the next day, when I presented this Raspberry Chia Pudding Parfait to him for dessert he gobbled it up without hesitation. Fresh raspberries and the promise of “pudding” can do that to stubborn old guys!
Have you tried chia pudding? It’s so easy to make! I hope you’ll give these easy, healthy, Raspberry Chia Pudding Parfaits a try.
Peace, love and good eats, from our empty nest to yours.
Trending in the EN Kitchen: organic chia seeds, purchased at our local Walmart store
Raspberry Chia Pudding Parfaits
Yield 2 parfaits
- 1 cup milk (dairy or any plant-based milk i.e. soy, almond, oat, etc.)
- 3 tablespoons chia seeds
- 1-2 teaspoons sweetener of choice (agave, honey, maple syrup)
- 1 cup non-fat vanilla Greek yogurt, divided
- ½ frozen raspberries, defrosted, drained
- ½ cup fresh raspberries
- Combine chia seeds, milk of choice, and sweetener of choice in a jar or container with a lid. Stir well. Cover and refrigerate 1-2 days. Note: Stir the pudding 1-3 times while it’s thickening in the refrigerator to keep the chia seeds from settling on the bottom of the jar.
- When you’re ready to assemble the parfaits, in a small bowl, stir together drained raspberries and ½ cup vanilla Greek yogurt. (Save the other ½ cup for step 3 below.)
- In two 8-ounce glass jars, drinking glasses, or parfait dishes layer in this order: chia seed pudding, raspberry yogurt mixture, chia seed pudding, vanilla Greek yogurt, and fresh raspberries.
- Enjoy immediately or store covered in the refrigerator for up to two days.
- If you want to use all fresh raspberries (and mash them in step 2) or all frozen drained raspberries in this recipe do so. Both will work.
- The sweetener is optional. If using vanilla- flavored soy, almond or another plant-based milk, you may want to omit the sweetener.
- Make this vegan by using plant based milk and yogurt.
Amount Per Serving
% Daily Value
Total Fat 8 g
Saturated Fat 4 g
Cholesterol 8 mg
Sodium 74 mg
Total Carbohydrates 29 g
Dietary Fiber 10 g
Protein 16 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.