Sometimes the best recipes are the ones that do the work for you. This parfait takes five minutes to prep, chills overnight while you sleep, and delivers a genuinely nourishing breakfast - omega-3, fibre, healthy fats, and antioxidants, all in one jar.
Why we love this recipe:
- High in fibre from chia seeds (supports digestion and gut health)
- A good source of plant-based omega-3 (ALA) from chia and flaxseeds
- Rich in healthy fats from full-fat coconut milk
- Packed with vitamin C and anthocyanins from raspberries
- Naturally vegan, dairy-free, and no cooking required
Ingredients
(Serves 2)
- 4 tbsp chia seeds
- 300ml full-fat coconut milk
- 1 tsp vanilla extract (optional)
- 1 tbsp maple syrup or date syrup (optional)
- ½ cup raspberries, fresh or thawed frozen
- 2 tbsp ground flaxseeds
- Whole flaxseeds or granola for topping
Method
Step 1: Mix your base
Combine the chia seeds, coconut milk, and vanilla in a bowl or jar. Stir well to prevent clumping.
Step 2: Chill overnight
Cover and refrigerate overnight, or for at least four hours, until thickened into a pudding consistency.
Step 3: Layer your parfait
In glasses or jars, layer the chia pudding with raspberries and scatter over the ground flaxseeds.
Step 4: Serve
Garnish with extra berries, your chosen topping, and a drizzle of syrup if using. Serve chilled.
Swaps and substitutions
- No coconut milk: Oat milk or almond milk work - the pudding will be lighter but still sets well.
- No raspberries: Blueberries, mango, or sliced banana all work nicely.
- More protein: Stir in a tablespoon of nut butter or top with hemp seeds.
- Extra indulgence: Add a layer of dark chocolate shavings or cacao nibs between the pudding and fruit.
Pro tips
- Stir the base twice - once when you mix it, and again 10 minutes later before you go to bed. This stops the chia clumping at the bottom.
- Be generous with the raspberries - they cut through the richness and stop it feeling heavy.
- Making ahead? This keeps well in the fridge for up to two days, so prep a batch on Sunday evening and you've got breakfast sorted for Monday and Tuesday.
More about Julie
Balancing her time between private clients and NHS commitments, Julie offers support for those seeking evidence-based nutrition and lifestyle guidance for a wide range of chronic conditions, including weight management and gut health.