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Chia Seed Parfaits

By Jason Fung, MD

Chia Seed Parfaits

About This Recipe Adaptable and delicious, chia seed pudding is wildly popular for good reason. The seeds offer antioxidants, protein, and fiber. Almost all the carbohydrates in chia seeds are fiber, not starches or sugars, making them a great addition to a low-carbohydrate kitchen. When chia seeds are combined with liquid, they become gelatinous, with...
Prep Time 20 mins
Fridge 8 hrs
Total Time 8 hrs 20 mins
Course Dessert
Cuisine American, Mediterranean
Servings 4 people
Calories 651 kcal

Ingredients
  

  • 4 cups unsweetened coconut milk or almond milk
  • pure vanilla extract or ground cinnamon to taste
  • kosher salt to taste
  • 2 cups mixed berries fresh or frozen
  • 4 tbsp nuts chopped
  • lemon zest grated (for garnish)
  • 1 cup chia seeds

Instructions
 

  • Assemble and measure ingredients. Have ready four 12-ounce/350 milliliter glass jars with lids.
  • In a glass measuring cup, combine milk with vanilla (or cinnamon) and a pinch of salt. Whisk in chia seeds.
  • Divide a third of the berries among the jars followed by a third of the chia mixture. Repeat with two more layers of each. Top with a tablespoon of nuts and seeds and a sprinkle of lemon zest. Cover and refrigerate overnight or for up to 3 days.
  • Serve cold or at room temperature.

Nutrition

Nutrition Facts
Chia Seed Parfaits
Amount per Serving
Calories
651
% Daily Value*
Fat
 
63
g
97
%
Saturated Fat
 
51
g
319
%
Sodium
 
38
mg
2
%
Potassium
 
733
mg
21
%
Carbohydrates
 
25
g
8
%
Fiber
 
8
g
33
%
Sugar
 
15
g
17
%
Protein
 
8
g
16
%
Vitamin A
 
36
IU
1
%
Vitamin C
 
9
mg
11
%
Calcium
 
52
mg
5
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Dessert, Mediterranean
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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