Chia Parfaits with Fresh Berries
Serves 2
Vegan, Gluten, Grain, Soy, and Dairy Free
This is an easy, make-ahead, feel-good treat — perfect for breakfast, snack time, or a light dessert.
Ingredients
½ cups coconut, almond, or oat milk
1 tablespoon maple syrup
1 generous pinch sea salt
¼ cup (1.5oz) chia seeds, white or black (there’s no real difference other than color)
½ cup (1 pint) fresh blueberries, raspberries and/or strawberries
Instruction
In a medium bowl, add milk, maple, and salt; whisk well.
Add chia seeds; mix, cover, and refrigerate overnight.
Using two 8oz jars, assemble your parfait. Start with chia pudding; add some berries; add more chia; top with berries. Make layers as thick as you want, ending with berries on top.
Keep covered in fridge until ready to serve. Best within 2 days.
Why Chia Seeds?
Tiny but mighty, chia seeds are:
High in fiber – great for digestion and gut health
Rich in plant-based protein – helps keep you full longer
Loaded with calcium and magnesium – supports strong bones and muscles
Packed with omega-3s – beneficial for heart, brain, and hormone health
Naturally hydrating – they absorb up to 10 times their weight in water
Chia seeds are one of the simplest ways to add whole-food nourishment to your day.
The Berry Bonus
Fresh berries like blueberries, raspberries, and strawberries offer:
Antioxidants that fight inflammation and support immune health
Vitamin C to brighten skin and boost collagen production
Natural sweetness with a low glycemic impact
Local berries are seasonal, nutrient-dense, and full of vibrant flavor.
Maple Syrup Magic
A touch of real maple syrup adds:
Trace minerals like manganese and zinc
Natural sweetness without the refined sugar
A warm, earthy depth that pairs beautifully with berries
Compliments of the Natural Contents Cookbook, Good Food for Everyone: Farm Fresh Clean Eating.
