Very Berry Parfaits
My family and I have really been enjoying overnight berry parfaits over the last several months. It’s past time to share the recipe here on the website!
This recipe has a lot of perks: made the night before, low in carbohydrate, balanced in macronutrients, packed with a lot of fiber and fruit, what’s not to love!?
If at first you are skeptical of a chia seed parfait, not to worry, it is delicious! Personally, I’ve avoided chia seeds over the last several years just from a consistency perspective, but recently learned the secret: grind them first! If you aren’t a fan of the chia seed “fish egg” consistency, just throw them in a blender before cooking with them, you will not be disappointed!
Another reason this recipe is great is because it feeds a crowd. I make the recipe and it feeds the whole family for breakfast. If you’re meal prepping for yourself, this recipe will have breakfast covered for almost the entire workweek in just 20 minutes of your time.
A couple notes on the recipe:
Yogurt: any plain yogurt will do, I personally use whole milk plain yogurt. Greek yogurt is also an option. Yogurt can be tricky, read the nutrition label and watch out for added sugar! This is the reason I opt for plain yogurt and add flavoring as needed.
Maple syrup: totally optional depending on the fruit you choose. I have done this recipe with and without.
Cornstarch: its main use here is as a thickening agent. As the fruit thaws and cooks it gives off liquid. The cornstarch helps the liquid have a thicker textures more like a fruit sauce.
Vanilla, nutmeg and cinnamon: these are purely flavoring agents and can be adjusted per your taste preferences.
Depending on ingredient variation, this scrumptious morning delicacy packs in ~15-20 grams of protein, 8 grams of fiber and 39 grams of carbohydrate.
Our parfaits ready to go the night before a busy/early morning! Garnish (optional) with a couple walnuts and/or dark chocolate chips.
Very Berry Parfait
Active time: 20 minutes | Total Time: 20 minutes
Ingredients
Fruit Mix:
4 cups frozen berries of choice
1 tablespoon maple syrup (optional)
1 tablespoon cornstarch
Chia mix:
2 cups half and half
1/4 cup chia seed (ground)
4 cups yogurt (1 quart container)
3 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp nutmeg
Optional: walnuts and/or dark chocolate chips for garnish
Directions
Add fruit mix ingredients in a small saucepan over low/medium heat. Cover and let heat through, stirring occasionally. Once mixture is simmering, remove from heat.
In a separate saucepan, heat half and half on the stove top
Grind chia seed in a food processor or other similar kitchen appliance.
Once half and half is simmering, remove from heat and add the chia seeds. Mix well.
Add the yogurt, vanilla, cinnamon and nutmeg to the chia seed mixture. Stir well.
Once chia seed mixture has thickened, create parfaits by alternating chia seed and fruit mixture in 5 mason jars.
Garnish the top with a sprinkle of walnuts and dark chocolate chips.
Seal mason jar with a lid and place in the fridge overnight, consume within 5 days.
