Chia, Raspberry & Almond Parfait

By Lilian Dikmans

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Layers of maple-sweetened chia pudding, raspberry compote and crunchy almonds make up this vegan Chia, Raspberry & Almond Parfait. It tastes like dessert, but you could eat it for breakfast. It’s dairy-free, grain-free and delicious.

I’ve never been a big lover of chia pudding when it’s served by itself. There’s something about the texture that I don’t always enjoy.

However, when it’s layered with a quick raspberry compote and chopped almonds, the contrast in textures makes all the difference.

Chia, Raspberry and Almond Parfait
Top the parfait with chopped almonds just before serving

I make the chia pudding with unsweetened almond milk and add some maple syrup to sweeten it myself. To cut down on sugar, you can also leave out the maple syrup and just rely on the raspberries for sweetness.

I use quite a few chia seeds in relation to the milk to ensure the chia pudding is thick enough to layer with the raspberry compote. Otherwise the raspberry mixture just sinks into the chia pudding and you lose the beautiful layers.

The recipe makes two small parfaits or one large one. For a snack or dessert, the small size works well. If I’m making the parfait for breakfast, I just make the recipe into one large parfait.

Ingredients for Chia, Raspberry & Almond Parfait

Chia seeds: I use a mix of black and white chia seeds, but any chia seeds will work.

Unsweetened almond milk: You can substitute another milk if you prefer, whatever you have at home. Just make sure you like the taste of the milk that you use, since you will be able to taste it! If using a sweetened milk, you can leave out the maple syrup.

Ingredients for Chia, Raspberry and Almond Parfait
Almonds, chia seeds, frozen raspberries, maple syrup and unsweetened almond milk

Frozen raspberries: Frozen raspberries work perfectly in this recipe since we reduce them down into a thick sauce, so you’d never know they were frozen. Fresh raspberries will also work.

Maple syrup: Used to sweeten if your milk is unsweetened and if the raspberries if are on the sour side. You could use any other liquid sweetener if you prefer, like honey or rice malt syrup.

Almonds: To chop up and sprinkle on top of the parfait for crunch. Any other nuts, pumpkin seeds or sunflower seeds would also work if you prefer.

Chia, Raspberry and Almond Parfait
The parfait is grain-free and vegan

The frozen raspberries I’ve been using lately are quite sour, so I use the full amount of maple syrup specified to get a sweet tasting parfait.

However, if your raspberries are sweeter, you can reduce the amount of maple syrup used.

For another recipe using frozen raspberries, check out my Chocolate, Raspberry & Chia Slice. It’s a triple layer slice that I first made back in 2015, and continue to make. The slice is no-bake and easy to assemble, but looks like you’ve put in a lot of effort!

Serves
2

Prep time
10 mins

Cook time
5 mins

Ingredients

  • 8 teaspoons (28g) chia seeds
  • 1/2 cup (120ml/120g) unsweetened almond milk
  • 1 cup (100g) frozen raspberries
  • 4 teaspoons (20ml/28g) maple syrup
  • 10-15 (15g) almonds, chopped

Method

  • 1
    Place the chia seeds, unsweetened almond milk and 2 teaspoons of the maple syrup in a large glass or jar, stirring well to combine.
  • 2
    Allow the chia seeds soak up the liquid for about 5-10 minutes, stirring regularly to ensure even distribution.
  • 3
    While the chia mixture is thickening, place the raspberries in a small saucepan. Heat over a low heat until defrosted, squashing them down with the back of a spoon. Taste the mixture once it has just defrosted but isn’t too hot yet, and add the remaining 2 teaspoons of maple syrup (or less) as needed.
  • 4
    Turn the heat up slightly and keep stirring the raspberry mixture until it starts to simmer and thickens. It will be very hot now, so don’t taste it again! Once thickened, tip the mixture onto a plate so it cools quickly.
  • 5
    To assemble the parfaits, layer the chia mixture and cooled raspberry mixture in two serving glasses. Cover with cling film and refrigerate until ready to serve.
  • 6
    Top with the chopped almonds right before serving.

Notes

You can eat the parfaits straight after layering them up. But I think they’re best after being chilled in the fridge for an hour or so.

You can also prepare the parfaits the day before and chill them overnight before eating the next day.

Nutrition

Serving size: 1 small parfait (made with unsweetened almond milk)
Energy: 788kJ (188Cal)
Protein: 4.9g
Total Fat: 9g
Saturated Fat: 0.8g
Total Carbohydrate: 21.4g
Sugars: 9.7g
Dietary Fibre: 5.8g
Sodium: 26mg
Potassium: 213mg

Nutrition information is an estimate only. It may vary depending on the brand of ingredients used.

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Lilian Dikmans

Lilian Dikmans is an Australian model, Muay Thai fighter and founder of Real Food Healthy Body

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