Tropical Chia Pudding Parfait

I’ve always been a breakfast person, always will be. Becoming a mom didn’t change this, but having the time to put together some of the usual favorites (pancakes, omelets) sure did. Nowadays, I’m looking for quick, portable, and satisfying  meals to power me through the morning. This super simple Tropical Chia Pudding Parfait not only takes you away like Calgon but it can be made in big batches for the week ahead. It’s also mason jar friendly, and is packed full of filling fiber, healthy fat, and protein to keep you full ’til lunch. 



If you’re new to chia pudding you will be in for a happy surprise when you realize it takes only, read it, TWO ingredients to make: chia seeds and your ‘liquid’ of choice (milk, yogurt, and/or both). Chia seeds are super absorbent and soak up liquid to become soft, viscous, and tapioca-like, hence chia ‘pudding’. To make the pudding more exciting, you can add in fruit, nuts, seeds, spices, and any of your favorite extracts.



Nutrition Notes: Chia seeds similar to flaxseeds in that they are rich sources of fiber, omega 3s fatty acids (plant-based ALAs), and polyphenols. Additionally, chia seeds contain a wide range of vitamins and minerals including calcium, phosphorus, magnesium, iron, niacin, and zinc  – just to name a few. Regular consumption of chia seeds may contribute to healthier blood cholesterol levels, fight inflammation, and improve gut health. 




To make, add your dry chia seeds to a jar or portable container.



Add your milk and stir.



Cover and pop into the fridge over night. In the morning, pour chia seeds into a mixing bowl. Add your yogurt (optional) to your seeds as well as any seasonings you want to throw in and give the mixture a good stir.



Now it’s time to make your parfaits! *There is no right or wrong way to do this* I like to start with fresh fruit on the bottom.



Next, add a few dollops of chia pudding.



Then, add your next layer of fruit.



Add another layer of pudding and then garnish with fruit, nuts, and coconut flakes.  






2 tbsp chia seeds

1/4-1/3 cup milk of choice

1/2 cup Greek yogurt (optional, but adds protein and creamy, thick consistency)

1 1/2 kiwis, peeled and sliced

1/3 cup pineapple, diced

2 tbsp crushed walnuts and almonds

1 tbsp shredded coconut


Place chia seeds into a mason jar or food container with a lid. Add milk and stir well. Place in the fridge overnight. If you are able, stir 1-2 times before going to bed to help break up any ‘chia clumps’.

In the morning, pour chia seeds into a mixing bowl and add yogurt; stir well. Add pudding back into your container and with any fruit, nuts, and additional toppings your would like.

Pro Tip: If you plan on making your pudding for the week ahead, we recommend storing your prepared pudding and chopped fruit in separate containers in the fridge an assembling the night before or first thing in the morning to preserve the best fruit texture. You can also keep your crunchy toppings like nuts and coconut flakes in small containers to grab and go when you’re heading out the door. 



Nutrition Facts (makes 1 serving)

Calories – 450  Fat – 22g  Carbohydrates – 27g  Protein – 20g  Fiber – 13g 

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