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Apr 25, 2019 By Stacie Hassing

Raspberry Chia Pudding Parfait

Dairy-Free
Egg-Free
Gluten-free
Grain-Free
Nut-free
Paleo
Vegan
Vegetarian
Jump to Recipe

This Raspberry Chia Pudding Parfait is dairy-free and contains an excellent source of fiber – 12 grams per serving! A perfect vegan and paleo-friendly recipe for all to enjoy this spring and summer.

Photo of Raspberry Chia Pudding Parfait dividing in 4 mason jars. Layered with granola at the bottom, chia pudding next, then raspberry sauce, another layer of chia pudding, and a dollop of raspberry sauce on top. Sprinkled with granola and garnished with a mint sprig and fresh raspberry.

Parfaits aren’t just for yogurt!

Today, I’m sharing a dairy-free parfait that’s loaded with nutrients and perfect for those who are unable to tolerate dairy – whether it’s due to a food allergy, a sensitivity or it just doesn’t make you feel great. As The Real Food RDs, it’s our goal to share recipes for all to enjoy (all ‘diets’ welcome here).

So for my dairy-free, vegan, paleo, nut-free, egg-free friends, this recipe is for you! You can now enjoy a parfait again and feel good afterward with this Raspberry Chia Pudding Parfait. But if you’re one who doesn’t fall under any of that and you’re just here looking for a healthy and new recipe to try, you too can enjoy this stunning parfait and reap all the nutritious benefits that it’s packed with.

Overhead close-up photo of Raspberry Chia Pudding Parfait divided into 3 small, tulip shaped mason jars each topped with a dollop of raspberry sauce, a fresh raspberry, a few crumbles of granola and a fresh mint leaf.

Layers of creamy chia pudding, fruity raspberry sauce and crunchy granola served in a mason jar!

Creamy coconut chia pudding with layers of a simple raspberry sauce and crunchy granola (or whatever toppings you choose) is almost too good to be true! It’s heaven in your mouth. You could even serve this as a healthy dessert option – maybe with a few chocolate chips sprinkled about. Yum! The combination of ingredients makes for a delightful and refreshing breakfast parfait. It also could make for a stunning addition and dairy-free option to serve as part of a special breakfast or brunch like Mother’s Day or at a birthday party, bridal or baby shower as healthy treat.

You’ll never even notice this parfait’s missing the yogurt and bonus, because it’s quite a beaut, too. I love serving it in the gorgeous tulip shaped Weck mason jars like the ones you see in the photos.

This recipe is also meal-prep friendly and makes for the perfect grab-and-go breakfast.

This Raspberry Chia Pudding Parfait is dairy-free and contains an excellent source of fiber – 12 grams per serving! A perfect vegan and paleo-friendly recipe for all to enjoy this spring and summer. Click To Tweet

Photo of Raspberry Chia Pudding Parfait divided into 4 small, tulip shaped mason jars. Layered with granola at the bottom, chia pudding next, then raspberry sauce, another layer of chia pudding, and a dollop of raspberry sauce on top. Sprinkled with granola and garnished with a mint sprig and fresh raspberry.
Abundant with fiber and omega-3s.

Thanks to the chia seeds and raspberries, this recipe is abundant in soluble fiber. With 12 grams of fiber per serving, enjoying a Raspberry Chia Pudding Parfait for breakfast will get you roughly 50% of your recommended fiber intake! Now that’s impressive. The chia seeds also add quite an omega-3 punch. Omega-3 fatty acids tend to lack in the American diet, so this is a delicious way to get in a good dose of heart healthy fats.

Photo of Raspberry Chia Pudding Parfait divided into 3 small, tulip shaped mason jars. Layered with granola at the bottom, then chia pudding, then raspberry sauce, another layer of chia pudding, and a dollop of raspberry sauce on top. Sprinkled with granola and garnished with a mint sprig and fresh raspberry.

Mix in some protein if you wish.

If you’re looking to give this recipe a boost of protein. I recommend mixing in a scoop or two of your favorite protein powder. Preferably one that is unflavored or vanilla. Personally, I like to add Primal Kitchen Collagen Peptides as it doesn’t change the flavor or the texture of the Raspberry Chia Pudding Parfait. If you’d like to keep it plant-based, you can find my favorite plant-based protein here.

A few tips and tidbits when making this Raspberry Chia Pudding Parfait recipe.

  • Canned coconut milk can vary in consistency from brand to brand. I recommend using a full-fat organic canned coconut. If the chia pudding is too thick after it has set overnight, I like to mix in 1/4 cup at a time of an unsweetened non-dairy milk until the desired consistency is achieved – a pudding or Greek yogurt-like consistency.
  • I prefer using white chia seeds vs. black chia seeds simply for aesthetics and looks. By all means, if you have black chia seeds on hand you can definitely use those.
  • The simple 3-ingredient raspberry sauce that’s included in the recipe below also makes for a totally tasty, no-sugar added jam! I love it served over Crispy Grain-Free Waffles in addition to a little nut butter. So good! If you want to change up the flavor you could also try our Cherry Chia Jam.
  • Layer and top as you please! The options are truly endless, so get creative with what sounds best to you! My favorite bonus ingredient to include is a grain-free granola such as our Paleo Granola or Crunchy Nut-Free Paleo Granola.

Photo of Raspberry Chia Pudding Parfait divided into 3 small, tulip shaped mason jars. Layered with granola on the bottom, then chia pudding, then raspberry sauce, another layer of chia pudding, and a dollop of raspberry sauce on top. Sprinkled with granola and garnished with a mint sprig and fresh raspberry.

Alrighty, it’s time to get to this stunning and delightful Raspberry Chia Pudding Parfait recipe! I can’t wait for you to give it a try.

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Let's Get Cookin'

Raspberry Chia Pudding Parfait

  • Author: Stacie Hassing
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4-5 servings 1x
  • Category: Breakfast, Healthy Dessert
Print Recipe
★★★★★ 5 from 1 reviews

Ingredients

For the Chia Pudding:

  • 1 (13.5 oz.) can full-fat coconut milk (such as Thrive Market)
  • ⅓ cup chia seeds
  • 1 tsp. vanilla extract (such as Simply Organic)
  • 1 Tbsp. organic maple syrup (optional for sweetness)

For the Raspberry Sauce:

  • 1 (10 oz.) bag organic frozen raspberries
  • Splash of water
  • 1 tsp. vanilla extract (such as Simply Organic)
  • 1 Tbsp. organic maple syrup (optional for sweetness)
  • 2 Tbsp. chia seeds

Optional toppings:

  • Gluten-free or Grain-free Granola (try our Paleo Granola)
  • Coconut flakes
  • Sliced almonds or nuts of choice
  • Nut butter
  • Fresh fruit

Instructions

For the Chia Pudding:

  • Place all chia pudding ingredients in a blender and blend until smooth and just combined – a few seconds. For a smoother chia pudding blend until chia seeds are broken down.
  • Transfer to a glass container and place in the fridge and let set overnight.
  • Depending on consistency of coconut milk used, if chia pudding is too thick after it has set, feel free to stir in 1/4 cup at a time of a non-dairy milk such as almond or coconut milk until desired consistency is achieved.

For the Raspberry Sauce:

  • Place frozen berries and water in saucepan over medium heat. Let cook for 5-8 minutes, stir occasionally.
  • Once berries are broken down and begin to bubble. Stir in the vanilla and optional maple syrup and simmer on low for 2-3 minutes. Remove from heat and stir in chia seed.
  • Transfer to a glass container and allow to cool. Once cooled transfer to the fridge and let set overnight.

To assemble parfaits:

  • Layer chia pudding and raspberry sauce however you please, dividing it up among 4-5 containers. You can also add a layer of granola if you wish and any toppings that sound good to you. I love using these tulip Weck mason jars for the perfect size.
  • Serve immediately or place in fridge. Parfaits are best to be consumed within 4-5 days of making.

Nutrition

  • Serving Size: 1/5 of recipe (include maple syrup)
  • Calories: 288
  • Sugar: 8 g
  • Sodium: 15 mg
  • Fat: 18 g
  • Carbohydrates: 24 g
  • Fiber: 12 g
  • Protein: 6 g

Pin it now, make it later!

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This post may contain affiliate links which won’t change your price but will share some commission.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians so credit is given where credit is due. Thank you!

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About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she, her husband and daughter reside with their two pups. She’s a co-founder of The Real Food RDs and content creator of simple and wholesome recipes. She loves all kinds of fitness and has a passion to inspire as many as she can live a healthier and happier life both in and out of the kitchen - the driving force behind the co-development of the The Real Food RDs brand.

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Reader Interactions

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  1. Gary says

    May 13, 2019 at 9:58 am

    As always Stacie your recipes are amazing! Pudding looks stunning and tasty.

    Reply
    • Stacie Hassing says

      May 14, 2019 at 9:24 am

      Thank you!

      Reply
  2. Cindy Feury says

    May 26, 2019 at 8:13 am

    I made this for a quick brunch I threw together and it was a crowd favorite! Thank you!

    ★★★★★

    Reply
  3. Stephanie Buechting says

    July 16, 2019 at 8:52 pm

    Hi,

    I am super allergic to coconut. Any suggestions for a substitute?

    Thanks!

    Reply
    • Jessica Beacom says

      July 16, 2019 at 9:49 pm

      Hi Stephanie,

      If you can tolerate dairy, that will work (you’ll just want to reduce the amount of milk by 1/4 cup). Almond or cashew milk will also work.

      Reply
  4. Claire says

    February 4, 2020 at 6:16 am

    Looks delicious and so pretty. Do you think I could add some collagen peptides in for additional protein?

    Reply
  5. Claire says

    February 4, 2020 at 6:18 am

    Sorry. Ignore comment🥴just reread post lol

    Reply

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The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

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