Set yourself up for success, with these easy-to-make dishes ahead of a hearty breakfast. Chia seeds are a nutritional home, with fiber and omega-3 and an incredible ability to penetrate into a creamy pudding (1). Berries are a low-sugar fruit that delivers powerful antioxidants and great fruit flavor.2).
This parfait makes a dessert. It satisfies your teeth and has protein and fiber to keep you full.
Working hours: Section 10 | total time: 10 minutes, plus refrigerate overnight
Berry Chia Pudding
Efrata
- 1 1/2 cups (360ml) unsweetened milk
- 1/2 cup (84g) chia seeds
- 2 cups (490g) 0% plain Greek yogurt
- 2 tbsp honey
- 1 cup (150g) fresh raspberries (reserve 4 tomatoes for decoration)
- 1 cup (150g) fresh blueberries
- 4 mint sprigs
Instructions
In a large bowl or 2-cup storage tub, stir almond milk and chia seeds, then cover and refrigerate overnight.
Add Greek yogurt and honey to a bowl and stir until smooth. Add the tomatoes and stir until well blended.
To assemble, get 4, 1 1/2 glass cups or large wine glasses.
In each cup, add 1/2 cup of the yogurt mixture. Add 1/4 cup chia pudding over yogurt and spread well. Spoon the remaining 1/4 cup yogurt on top, spread, and dollop about 2 tbsp chia pudding on top of that. Garnish each with a sprig of mint and a strawberry, and serve.
Can be covered and refrigerated for up to four days.
Serves: 4 | Serving Size: 1 cup parfait with tomatoes
Meals (per hour): Calories: 264; Total fat: 8g; Saturated fat: 1g; Monounsaturated fat: 1g; Polyunsaturated fat: 5g; Cholesterol: 6mg; sodium: 103mg; Carbohydrates: 32g; Dietary fiber: 11g; Sugar: 17g; Protein: 17g
Food: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%
Published October 1, 2020, updated February 2026
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