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
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, then cover and refrigerate overnight.
Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and stir until well-mixed.
To assemble, get 4, 1 1/2-cup glass storage tubs or large wine glasses.
In each glass, place 1/2 cup of the yogurt mixture. Measure 1/4 cup of the chia pudding on top of the yogurt and spread evenly. Measure 1/4 cup of the remaining yogurt on top, spread, then dollop about 2 tbsp of chia pudding on top of that. Garnish with a mint sprig and a raspberry on each, and serve.
Can be covered and refrigerated for up to four days.
Serves: 4 | Serving Size: 1 cup parfait and berries
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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