Did you know that chia seeds can be traced back to Mayan and Aztec culture? This superfood packs a ton of nutrition, and works with coconut milk and fruit to create a creamy pudding.
I’ve tried a lot of chia parfait recipes, but this flavor combination is definitely my favorite (and my husband’s favorite). This recipe only takes 10 minutes to make and uses a limited amount of ingredients. I love making chia parfaits on Sunday and then grabbing them for breakfast all week.
Health Benefits of Chia Seeds
- Nutrient Dense: In layman’s terms, nutrient density measures how many nutrients a food has in proportion to calories. Chia seeds are extremely nutrient dense, packing a lot of benefits in a small, low-calorie package.
- Packed with Antioxidants: Chia seeds are also packed with antioxidants, which may help fend off diseases like cancer and heart disease.
- Full of Fiber: These tiny miracles are full of fiber, which will keep you feeling full for longer.
- Low Calorie: Chia seeds are low calorie, and who doesn’t love a tasty treat that also gets two thumbs up from your doctor?
- Whole-grain food: Chia is a whole-grain food. Did you know that whole grain foods increase your metabolism?
- Gluten free: Chia is naturally gluten free, making this recipe gluten free, dairy free and vegan.
Chia Parfait Calories
I’m not much of a calorie counter. I stick with the theory that I should always be putting good things into my body. And as long as I feel good and look healthy I don’t worry about calories in and calories out. However, chia parfaits deserve an honorable mention.
With the coconut whip topping and granola, this chia parfait clocks in at around 350 calories a serving. If you’re leave the coconut whip and granola off and just eat the chia pudding you’re looking at just 141 calories and 10.2 grams of fat (about 13% of your daily amount) per serving. You can see the full nutrition label for this chia parfait below.
Nutrition Facts
6 servings per container
Calories351
- Amount Per Serving% Daily Value *
- Total Fat
34.2g
53%
- Saturated Fat 24.4g 120%
- Sodium 28mg 2%
- Amount Per Serving% Daily Value *
- Potassium 500mg 15%
- Total Carbohydrate
27.6g
9%
- Dietary Fiber 8.1g 32%
- Sugars 13.6g
- Protein 7.4g 15%
- Calcium 8%
- Iron 20%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
*Nutritional values are approximate based on best available data
Mango Chia Parfait
6
servings10
minutes0
minutes351
kcal10
minutesThis mango chia parfait is perfect for meal prepping breakfasts. This recipe is super quick, easy and dairy free.
Ingredients
- Mango Chili Chia Mixture
1 cup mango chunks, frozen
3/4 cup coconut milk
5 Tbsp chia seeds
1 tsp chili powder
1 Tbsp maple syrup
- Coconut Whip Topping
1 can coconut cream, chilled overnight and liquid removed
1 tsp vanilla
- Toppings
1/2 cup granola (optional)
Directions
- Combine chia ingredients in food processor and blend until well combined. Pour into 6 jam jars or small containers. Chill overnight in the fridge.
- Add coconut whip topping ingredients to a bowl and whisk until light and fluffy. Add coconut whip topping on top of mango chia mixture. Top with granola and enjoy.
Video Recipe
Tips & Tricks
- Chill your canned coconut milk upside down in the fridge overnight. When you open it the next day the liquid will separate from the fat. This recipe does not use the liquid – but you can save it for a smoothie!
- Let your chia parfaits sit overnight before enjoying. Chia needs some time to expand and soak up the moisture.
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