Low-Carb Chia Berry Yogurt Parfaits

At the heart of the idea for these low-carb parfaits was simplicity. I wanted something that looked a little bit fancy, but without too much effort involved. The chia pudding can be prepared the night before, and the crumble is left raw so that it can be thrown together in seconds.

These breakfast chia jars are also nut-free and can be made dairy-free by swapping the yogurt for coconut yogurt or coconut cream.

Despite the lack of effort, these parfaits are bursting with flavour and texture. If you wanted to mix things up a bit though, you could easily swap out the thawed berries for chia jam, or swap the raw crumble for toasted keto granola.

Note: Sweetener can be omitted (use to taste). You can make your own coconut cream from coconut milk in a few easy steps (follow my guide here).

Step-by-step

1. To make the chia pudding layer, combine all of the ingredients into a jar, and stir or shake to combine. Leave for at least 30 minutes or overnight.

   

2. To prepare the berries, defrost and crush together with a fork to form a paste.

3. To prepare the crumble, mix all ingredients together in a small bowl.

   

4. To prepare the parfaits, layer the chia pudding, crumble, crushed berries and yoghurt.

   

5. These parfaits taste best served straight away, although the individual components can be made in advance ready for serving. You can make the parfaits in advance without the crumble and then add the crumble as topping just before serving.

   Enjoy!

   

Recipe

Low-Carb Chia Berry Yogurt Parfaits

★★★★★4.7 (210 ratings)

These easy layered parfaits are a healthy low-carb and grain-free alternative to porridge and breakfast ...

Hands on

10m

Overall

40m

Servings

4

7.6 g

Net carbs

12.1 g

Protein

25.1 g

Fat

319

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

US + metricMetricUS

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Ingredients makes 4 servings

• Chia pudding:
• ¹/₃ cup chia seeds (50 g/ 1.8 oz)
• ¹/₄ tsp vanilla bean powder or ¹/₂ tsp sugar-free vanilla extract
• ¹/₄ tsp ground cinnamon
• ²/₃ cup water (160 ml)
• ¹/₂ cup coconut cream (120 g/ 4.2 oz)
• 1 tbsp powdered Erythritol or Swerve or 2-3 drops of stevia
• Berry & yogurt layer:
• 1 cup mixed frozen berries (150 g/ 5.3 oz)
• 1 cup full-fat Greek or coconut yoghurt or cream (250 g/ 8.8 oz)
• Coconut & seed crumble:
• ¹/₃ cup flaked coconut, preferably toasted (20 g/ 0.8 oz)
• 2 tbsp sunflower seeds (18 g/ 0.6 oz)
• 2 tbsp pumpkin seeds (16 g/ 0.6 oz)

Instructions

1. To make the chia pudding layer, combine all of the ingredients into a jar, and stir or shake to combine. Leave for at least 30 minutes or overnight.

2. To prepare the berries, defrost and crush together with a fork to form a paste.

3. To prepare the crumble, mix all ingredients together in a small bowl.

4. To prepare the parfaits, layer the chia pudding, crumble, crushed berries and yoghurt.

5. These parfaits taste best served straight away, although the individual components can be made in advance ready for serving. You can make the parfaits in advance without the crumble and then add the crumble as topping just before serving.

   Enjoy!

Nutrition per serving

Carbs 10%Protein 16%Fat 74% of calories

Net carbs

7.6 g

Total carbs

17.6 g

Fiber

7.6 g

Sugars

5.2 g

Protein

12.1 g

Fat

25.1 g

Saturated fat

14.9 g

Calories

319 kcal

Sodium

31 mg · 1.33% RDA

Magnesium

64 mg · 16.1% RDA

Potassium

411 mg · 20.6% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Chia seeds	0.6 g	2.5 g	4.1 g	65
Vanilla powder, dried (from vanilla beans, vanilla pods)	0 g	0 g	0 g	1
Cinnamon, spices	0 g	0 g	0 g	0
Water, still	0 g	0 g	0 g	0
Coconut cream, creamed coconut milk (organic, unsweetened)	1.3 g	1.1 g	10.4 g	99
Erythritol (natural low-carb sweetener)	0.1 g	0 g	0 g	1
Berries, mixed, frozen (strawberries, raspberries, blackberries & blueberries)	2 g	0.4 g	0.1 g	13
Yogurt, plain (full-fat, Greek style, 5% fat)	2.4 g	5.6 g	3.1 g	60
Coconut chips, unsweetened (dried, flaked coconut)	0.4 g	0.3 g	3.2 g	33
Sunflower seeds, hulled	0.5 g	0.9 g	2.3 g	26
Pumpkin seeds (pepitas)	0.2 g	1.2 g	2 g	23
Total	7.6 g	12.1 g	25.1 g	319

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian
• Vegan