• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About Me
    • About Me
    • Contact
  • Privacy Policy
  • Recipe Index
  • Nourishing & Flavorful Gluten-Free Recipes
  • Subscribe
  • Accessibility Statement
  • Paleo
  • Low-Carb
  • Gluten-Free
  • Whole30
  • AIP

Foodborne Wellness

menu icon
go to homepage
  • Subscribe
  • All Recipes
  • Summer Recipes
  • About
subscribe
search icon
Homepage link
  • Subscribe
  • All Recipes
  • Summer Recipes
  • About
×
Home » Recipes » Keto

Published: Jun 9, 2017 · Modified: Jul 16, 2020 by Amanda McGillicuddy · This post may contain affiliate links.

Coconut Chia Pudding Parfait

Jump to Recipe

This chia pudding parfait is an awesome alternative to oatmeal or yogurt. For someone who is grain-free and dairy-free, chia pudding will be your best friend. Keeping a jar of chia seed pudding in the fridge offers a great, healthy snack or treat available on the spot.

Chia pudding is both filling and satisfying, and so easy to make! I am a sucker for recipes I can whip up in under 10 minutes of active time.

Paleo Coconut Chia Pudding Parfait

Jump to:
  • Benefits of Chia Seeds
  • Where Can I Get Chia Seeds?
  • How to Make Chia Pudding
  • Can I Make This Recipe Keto?
  • Tips For Making This Recipe
  • Related Recipes
  • 📖 Recipe

Benefits of Chia Seeds

  • Omega-3 Fatty Acids - Plant sources of omega-3's are fairly limited. Grains and seeds generally contain much more omega-6 compared to omega-3 fatty acids. This causes out omega-6 to omega-3 ratio to get thrown off, which can lead to inflammation and disease. Add chia seeds into your diet can be a way to buffer this. Chia seeds alone won't fix that ratio though. Don't forget to reduce your consumption of vegetables oil and grains and include foods like wild caught salmon, grass fed meat and pasture raised eggs.
  • High Fiber - Almost all the carbohydrate in these seeds are non-digestible. One ounce of chia seeds has 12 grams of carbs, but 11 grams of fiber, making the effective carb count 1 gram. This fiber can be beneficial for people how need softer stools or help with regularity (I know, that is not sexy talk but it is important). For those who have irritable bowel disease, I would caution against introducing these seeds if this is not something you know you tolerate well. High fiber can be problematic for these conditions.
  • Antioxidants - The antioxidants are present to help the seed protect the fat from going rancid. These antioxidants can help protect you from free radicals and are a good addition to your diet.
  • Blood Sugar Regulation - Chia seeds are slow digesting. This means that when paired with carbohydrate, chia seeds can create slow churning fuel that will last four hours and help you avoid blood sugar spikes.

Where Can I Get Chia Seeds?

Chia seeds are now in most stores. They will likely be found in the baking aisle, health food section or where the nuts and seeds are located at your local grocery store.

Here are some inexpensive chia seeds found on Amazon.

Paleo Coconut Chia Pudding Parfait

How to Make Chia Pudding

Time needed: 1 hour and 10 minutes

How To Make Chia Seed Pudding

  1. Combine chia seeds with your choice of liquid.

    Pick something creamy like coconut or almond milk. You will want about ½ cup of liquid for every 1-1.5 tablespoon of chia seeds. Using 1.5 tablespoon of chia seeds will produce a thicker and quicker setting pudding. Using 1 tablespoon will be slightly thinner and best to let set stand overnight.

  2. Agitate the chia seeds to help them stay suspended and absorb the liquid.

    This is great to do in a mason jar with lid, but can be also done in a bowl using a whisk. Shake or stir the chia seeds for about 5 minutes.

  3. Put the chia pudding in the fridge and let it set for at least 1 hour.

    During this time you want to shake or stir the seeds occasionally to prevent them from settling on the bottom.

  4. Add a sweetener and any extras you might enjoy.

    I usually use stevia and vanilla extract, plus berries, nuts, cacao, coconut or any other fun add-ins I am feeling.

Can I Make This Recipe Keto?

Yes, absolutley! Chia seeds are low in net carbs and can be keto friendly. You will want to choose a low carb liquid like unsweetend almond milk or coconut milk. Also, opt for a carbohydrate-free sweetener like stevia, erythritol or monk fruit. Berries like raspberries and blackberries tend to be lower carbohydrate so stick with these and limit to ½ cup per serving.

This will give you about 185 calories and 6 grams of net carbs per ⅓ the recipe using unsweetened almond milk.

Tips For Making This Recipe

This Ccoconut Chia Pudding Parfait is a quick recipe and almost fool-proof, but here are some tips to make sure you're successful.

  • For a thicker, quicker setting pudding use ½ cup of chia seeds. For a thinner, lower calorie pudding use ¼ cup and let set overnight.
  • To make it even easier, try making it in a mason jar that has a lid. This allows you to shake the pudding vigorously with making a mess. It also makes the pudding perfectly portable and minimizes dishes.
  • If you don't have a jar you can whisk the ingredients in a bowl, but be sure to whisk until the chia seeds are fully suspended.
  • Mix or shake up the chia seeds at least several times during their resting period. This will help prevent them from settling on the bottom.
  • If you are using frozen berries, thaw for 30-45 seconds in the microwave before making your parfait.

If you have made this recipe, please leave a comment and a rating below! I would love to hear from you.

Related Recipes

  • Pumpkin Pie Chia Pudding
  • Paleo Carrot Cake Chia Pudding
Paleo Coconut Chia Pudding Parfait

📖 Recipe

Creamy Vanilla Coconut Chia Pudding and Berry Parfait

Creamy Vanilla Coconut Chia Pudding and Berry Parfait

Amanda McGillicuddy
This is a simple, delicious and nutrient dense pudding that can be served for breakfast or dessert.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Setting Time 1 hour hr
Total Time 1 hour hr 5 minutes mins
Course Breakfast, Dessert
Cuisine American
Servings 3 People
Calories 185 kcal

Ingredients
 
 

  • 2 cups Coconut or almond milk
  • 6 tablespoon Chia seeds *See Notes
  • ¼ teaspoon Vanilla extract
  • ¼ tsp Coconut extract Optional
  • Stevia, honey or maple syrup To taste
  • 3 tablespoon Coconut chips
  • 1 ½ cup Berries Fresh or frozen

Instructions
 

  • Add the coconut milk, chia seeds, extracts, and sweetener into a jar. With lid on, begin agitating for 1-2 minutes until chia seeds are fully suspended.
  • Place jar in refrigerator, allowing the chia seed to absorb much of the liquid. Viscosity will increase the longer it stands. Give it a couple shakes during this time if you remember, to make sure the chia seeds don't end up on the bottom.
  • Pudding can be served about an hour after it is made, but for best results let set in the fridge overnight.
  • Remove the chia seed pudding from the fridge. In a glass or bowl, layer berries, chia seed pudding and coconut, and repeat. Enjoy immediately, or allow to thaw if using frozen berries.

Notes

**For a thinner pudding use up to ¼ cup of chia seeds.
I always make chia pudding in a jar because it is the easiest way to agitate the mixture, but it can also be done in a bowl with a whisk. Blending the mixture will break the chia seeds up and not result in the same thick texture.
Make chia seed pudding the night before to allow to chia seeds to absorb moisture overnight and they will be ready for you in the morning.
Contains 3.6 g of Omega-3's per serving.

Nutrition

Serving: 257gCalories: 185kcalCarbohydrates: 18gProtein: 6gFat: 12gSaturated Fat: 3.6gPolyunsaturated Fat: 5.3gMonounsaturated Fat: 1.8gSodium: 119mgPotassium: 332mgFiber: 12gSugar: 4gVitamin A: 496IUVitamin C: 16mgCalcium: 464mgIron: 5mg
Tried this recipe?Let us know how it was!
Coconut Chia Pudding Parfait - Paleo Keto Glutne Free

More Breakfast

  • Stack of protein pancakes with dripping syrup and berries.
    Protein Pancakes without Protein Powder
  • Jar of creamy walnut butter with a spoon in it.
    Walnut Butter with Maple Sugar & Cardamom
  • Pile of banana blackberry oatmeal muffins with oats on top.
    Banana Blackberry Oatmeal Muffins
  • Unwrapped gluten-free chocolate chip banana muffin.
    Gluten-Free Chocolate Chip Banana Muffins (Dairy-Free)

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Amanda reading a cookbook bent over a counter in a kitchen.

Hi, I'm Amanda!

I'm a real food foodie and dietitian with passion for sharing home cooked, health-supporting recipes that anyone will love.

More about me

Follow Along to See What I'm Cooking!

  • Pinterest
  • Instagram
  • Facebook
  • TikTok

Popular Recipes

  • Pomegranate feta salad with maple walnuts on a platter.
    Pomegranate and Feta Winter Salad
  • Syrup drizzling over paleo waffles with strawberries and blueberries.
    The Best Crispy Paleo Waffles
  • Jar containing balsamic pickled onions.
    Balsamic Pickled Onions
  • Pile of almond flour cocoa cookies with sea salt on top.
    Almond Flour Cocoa Cookies
  • Gluten-free chocolate cupcakes topped with a swirl of chocolate buttercream frosting next to strawberries.
    Gluten-Free Chocolate Cupcakes with Chocolate Buttercream Frosting
  • Close up of AIP breakfast sausage.
    AIP Breakfast Sausage

Seasonal Content

  • Homemade no sugar tomato ketchup on a platter of fries.
    No Sugar Ketchup (Paleo & Date Sweetened)
  • Salad on a white platter with arugula, spinach, slivered almonds, dill, mint, and avocado.
    Spinach and Arugula Salad with Avocado + Lemon Dressing
  • Gluten-free blueberry crisp with ice cream scoops on top.
    Gluten-Free Blueberry Crisp
  • Gluten-free blueberry muffins piled on a plate, one with a bite out of it.
    Gluten-Free Blueberry Muffins
  • Salad with salmon filet, mango, avocado, bell pepper, cucumber and a creamy cilantro lime dressing.
    Mango Salmon Salad with Cilantro and Avocado
  • Jar of a creamy green dressing surrounded by limes and cilantro.
    Creamy Avocado Cilantro Lime Salad Dressing (Vegan)

Footer

↑ back to top

About

  • Privacy Policy
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact
  • Services

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2024 Foodie Pro on the Feast Plugin

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required