Raspberry Chia Pudding Parfaits

Yield 2 parfaits



  1. 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.
  2. 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.)
  3. 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.
  4. 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. 

Nutrition Facts

Amount Per Serving

Calories 248

% 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.

Recipe by Empty Nest Eats at