Mixed Berry Coconut Chia Seed Parfait Recipe

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This easy Triple Berry Coconut Chia Seed Parfait recipe is a healthy treat with bright colors and fresh, seasonal flavors. Layers of berries with coconut chia pudding will give you superfood energy when you enjoy it as a gluten free snack, breakfast, or even dessert. There are also options to make it vegan, keto, and paleo.

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Originally published May 22, 2018.

My husband does a good job of eating veggies like roasted broccoli and cauliflower tots that I make for dinner, and he does enjoy a good salad from time to time, though preferably if it is a grilled steak salad.

But he refuses to go near roasted Brussels sprouts, claims to hate soup, and if I want to try out a new superfood trend, it takes a lot of convincing to get him on board.

So when I made coconut chia cream to top a layered tropical fruit salad, clearly pigs were flying because he said I had to make it again for other recipes. If that man actually requests a repeat appearance of chia seeds, I have to listen.

But this time I paired it with the best berries of the season – which coincidentally make this parfait perfectly patriotic. Juicy, sweet strawberries, blueberries, and raspberries with rich and creamy coconutty goodness, all layered in a glass – the epitome of summer!

When I was first testing this recipe, we had a couple of my husband’s coworkers over for a barbecue. Kids and adults alike devoured these chia seed parfaits. My boys were thrilled that there were a couple left so that they could have them for breakfast the next morning. They actually declared it the best breakfast ever!

Coconut Chia Berry Parfaits

These treats are so good for you, but most importantly, they are absolutely delicious. Perfect for summer holidays or any day when fresh berries are in season, this is such a simple dessert to whip up. It tastes like a rich and creamy, but this healthy dessert recipe is nutritious, naturally gluten free, and can be vegan and paleo depending on your choice of sweetener.

Chia pudding is made simply from mixing chia seeds with a liquid and giving the seeds time to swell and thicken the mixture. In this case, the liquid is light coconut milk.

• Canned light coconut milk
• Sweetener – you can use powdered sugar, honey, maple syrup, or a low carb sweetener like Swerve (erythritol)
• Vanilla extract
• Chia seeds
• Strawberries
• Blueberries
• Raspberries

Directions

1. Stir together the coconut milk, sweetener, vanilla, and chia seeds in a small bowl and place in the refrigerator for at least a half-hour (or up to overnight).
2. Slice strawberries and divide between glasses or bowls. Top with a couple of tablespoons of the chia pudding.
3. Divide the blueberries between eight glasses or bowls. Divide the remaining coconut chia pudding between the eight dishes.
4. Top each with several raspberries, dividing equally between the dishes.
5. Enjoy immediately, or store in the refrigerator until ready to serve, up to two or three days.

Variations

By using any of the suggested sweeteners, you already have a delicious gluten free snack recipe. It is allergy-friendly as well since it doesn’t have eggs, nuts, or peanuts.

But you also have options for other diets and lifestyles.

• Vegan – this recipe is dairy-free, so it completely plant-based as long as you use sugar or maple syrup, and avoid honey.
• Paleo – real maple syrup or raw honey are paleo sweetener options.
• Low carb/keto – cut out the sugar altogether and use stevia or Swerve.

 Brianne’s pro recipe tips

• You can definitely make these ahead of time. While they only need a half hour in the fridge to thicken, they can certainly be prepared the night before, and you can even store them in the fridge for a few days.
• The strawberry, blueberry, raspberry combination with this coconut chia pudding gives this treat a fun red, white, and blue color combo. But you can use any other berries you like, or even go with peaches to make Blueberry Peach Chia Seed Parfaits.
• For serving, I love making them in glasses so each person gets their own individual dessert. But there is no reason you couldn’t just toss this all in a bowl for a picnic and let everyone scoop it out. Or use little shot glasses or mini dessert cups to turn them into mini dessert perfect for parties.

More chia seed recipes

• Nut-Free Granola Bars
• Chia Coconut Granola
• No-Bake Apricot Energy Bars

Some other healthy red, white, and blue desserts

• Berry Watermelon Fruit Pizza is simple and healthy, and the kids love making and eating it.
• Red, White, and Blue Berry Pound Cake Bites are fun and easy, and so good dipped in whipped coconut cream.
• Red, White, and Blue Greek Yogurt Cheesecake Dips are a healthier way to indulge in cheesecake.
• Banana Berry Cheesecake Greek Yogurt Quinoa Parfaits are another berry-licious layered treat.
• Red, White, and Blueberry Yogurt Popsicles from The View From Great Island are gorgeous and delicious.
• Red, White, and Blue Strawberry Cheesecake Bites from The Kitchen is My Playground are so cute and simple.
• Frozen Yogurt Bark with Berries from Diethood is a perfect cool treat for a hot day.
• Red, White, and Blue Parfaits by Life Tastes Good are also a yummy parfait option.

5 from 1 vote

Triple Berry Coconut Chia Pudding Parfaits

A light and healthy dessert, or even a holiday breakfast, with layers of fresh berries and a coconutty chia seed cream.

Prep: 20 minutes mins

Chilling time 30 minutes mins

Servings: 8

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Ingredients

• one 13.5 oz. can light coconut milk
• 1 Tablespoon powdered sugar, honey, or maple syrup, or use Swerve Confectioners Sweetener for low carb/keto
• 1 teaspoon vanilla
• ¼ cup chia seeds
• 2 cups sliced strawberries
• 2 cups blueberries
• 2 cups raspberries

Instructions

• In a small bowl, stir together the coconut milk, powdered sugar or honey, vanilla, and chia seeds, and set aside in the refrigerator for at least a half hour (you can do this the night before, if you like).
• Divide the strawberries between eight glasses or bowls. Top with a couple of tablespoons of the chia pudding.
• Divide the blueberries between eight glasses or bowls. Divide the remaining coconut chia pudding between the eight dishes.
• Top each with several raspberries, dividing equally between the dishes.
• Store in the refrigerator until ready to serve. Can be prepared the night before.

Nutrition Facts

Triple Berry Coconut Chia Pudding Parfaits

Amount Per Serving (1 parfait)

Calories 119 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 3g15%

Sodium 41mg2%

Potassium 150mg4%

Carbohydrates 16g5%

Fiber 5g20%

Sugar 7g8%

Protein 1g2%

Vitamin A 30IU1%

Vitamin C 32.6mg40%

Calcium 49mg5%

Iron 0.9mg5%

* Percent Daily Values are based on a 2000 calorie diet.

Author: Brianne @ Cupcakes & Kale Chips

Course: Breakfast, Dessert

Cuisine: American

Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.

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