Blueberry Chia Parfait

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-0 Minute Easy 2 servings

Ingredients

Amount Ingredient
1 3/4 cups Almond Milk, Unsweetened
1 1/3 cups Chia Seeds
1 tablespoon Pure Maple Syrup
1 cups, unthawed Blueberries, Frozen, Unsweetened
1/4 cups Almonds, Slivered

Steps

1 In a bowl, mix together the almond milk, chia seeds, and maple syrup. Whisk until well combined. Let the mixture sit for 30 minutes at room temperature or cover and store in the fridge overnight.
2 Once it has thickened up, layer chia pudding into mason jars or containers. Add a layer of blueberries and sprinkle with slivered almonds. Repeat layers until all ingredients are used up.
3 Eat right away or seal jars and store in the fridge until ready to eat. Enjoy!

No Slivered Almonds? Use shredded coconut or hemp seeds instead.
Chia Will Not Gel? If your chia seeds do not create a gel, they may be stale. Time to buy a new bag.

Nutrition

Breakfast Dairy Fee Gluten Free High Fiber Low Sodium Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 547.42 kcal 18%
Protein 20.17 g 40%
Total lipid (fat) 34.12 g 52%
Carbohydrate, by difference 57.18 g 19%
Fiber, total dietary 36.01 g 144%
Sugars, total 13.67 g  
Minerals
Calcium, Ca 676.69 mg 68%
Iron, Fe 24.47 mg 136%
Sodium, Na 98.28 mg 4%
Vitamins
Vitamin C, total ascorbic acid 40.24 mg 67%
Vitamin B-12 2.63 µg 44%
Vitamin A, RAE 1.55 µg  
Vitamin E (alpha-tocopherol) 0.37 mg 2%
Vitamin D 105 IU 26%
Lipids
Fatty acids, total monounsaturated 0.07 g  
Fatty acids, total polyunsaturated 0.22 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 547
% Daily Value*
Total Fat 34g 52%
Saturated Fat 1g 3%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 98mg 4%
Total Carbohydrate 57g 19%
Dietary Fibers 36g 144%
Sugars 14g  
Protein 20g 40%
Vitamin D 0µg  
Calcium 677mg 68%
Iron 24mg 136%
Potassium 73mg 2%
Nutrient Per Serving RDA%
Proximates
Water 67.11 g 3%
Calories (Energy) 547.42 kcal 18%
Energy 165.08 kJ  
Protein 20.17 g 40%
Total lipid (fat) 34.12 g 52%
Ash 0.14 g  
Carbohydrate, by difference 57.18 g 19%
Fiber, total dietary 36.01 g 144%
Sugars, total 13.67 g  
Minerals
Calcium, Ca 676.69 mg 68%
Iron, Fe 24.47 mg 136%
Magnesium, Mg 39.58 mg 10%
Phosphorus, P 8.53 mg 1%
Potassium, K 73.35 mg 2%
Sodium, Na 98.28 mg 4%
Zinc, Zn 0.58 mg 4%
Copper, Cu 0.03 mg 1%
Manganese, Mn 0.11 mg  
Selenium, Se 4.28 µg 6%
Vitamins
Vitamin C, total ascorbic acid 40.24 mg 67%
Thiamin 0.02 mg  
Riboflavin 0.03 mg  
Niacin 0.4 mg  
Pantothenic acid 0.1 mg  
Vitamin B-6 0.05 mg 2%
Folate, total 5.43 µg  
Folic acid 0 µg  
Folate, food 5.43 µg  
Folate, DFE 5.43 µg  
Choline, total 3.95 mg 1%
Vitamin B-12 2.63 µg 44%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 1.55 µg  
Retinol 0 µg  
Carotene, beta 21.7 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 0 µg  
Vitamin A, IU 472.45 IU 9%
Lycopene 0 µg  
Lutein + zeaxanthin 52.7 µg  
Vitamin E (alpha-tocopherol) 0.37 mg 2%
Vitamin E, added 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 105 IU 26%
Vitamin K (phylloquinone) 12.71 µg 0%
Lipids
Fatty acids, total saturated 0.54 g 3%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
14:0 0 g  
16:0 0.02 g  
18:0 0.01 g  
Fatty acids, total monounsaturated 0.07 g  
16:1 undifferentiated 0 g  
18:1 undifferentiated 0.07 g  
20:1 0 g  
22:1 undifferentiated 0 g  
Fatty acids, total polyunsaturated 0.22 g  
18:2 undifferentiated 0.13 g  
18:3 undifferentiated 0.09 g  
18:4 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Amino Acids
Tryptophan 0 g  
Threonine 0.01 g  
Isoleucine 0.01 g  
Leucine 0.02 g  
Lysine 0.01 g  
Methionine 0.01 g  
Cystine 0 g  
Phenylalanine 0.01 g  
Tyrosine 0 g  
Valine 0.01 g  
Arginine 0.02 g  
Histidine 0 g  
Alanine 0.01 g  
Aspartic acid 0.03 g  
Glutamic acid 0.04 g  
Glycine 0.01 g  
Proline 0.01 g  
Serine 0.01 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg