Raspberry Chia Seed Yogurt Parfait

Wake up to breakfast with Overnight Raspberry Chia Seed Yogurt Parfait. It is healthy, diet and weight watchers friendly.

Pin Raspberry Chia Seed Yogurt Parfait here.

Such a healthy way to start the day and delicious! Raspberry Chia Seed Yogurt Parfait Low Calorie Low Fat Breakfast

I have to admit the first time I heard and tried chia seeds, I had to wonder what the heck.  For one measly tablespoon, I eat up 70 calories.  Are you kidding?  Why in the world is everyone going gaga over this “super food”.  I will still be starving!  So I had tried them in a smoothie – so not impressed.  Hence,I threw the packet into the pantry and forgot about it.  What a waste of money!  Then I kept seeing recipes for chia seed pudding.  You’ve probably seen some.  They were very popular a few months back.  I thought hmmm.  I thought and I thought and I thought.  Do I really want to try it again?  What if it’s horrible and I waste all the ingredients again?  So I tried it again and mine did not become a pudding like consistency at all.  The “pudding” looked absolutely disgusting and was more like runny milk with dark specks in it.

It would make a great gag food for Halloween but I sure wasn’t going to eat it.  Then it dawned on me that I had thrown those chia seeds in the pantry a long time ago.  I wonder if they go stale.  Hmmm.

I really had to think about whether I wanted to spend the money on buying more chia seeds.  The thing was I knew if it worked, the recipe would be low calorie and so healthy and hopefully delicious.  I already had a love hate relationship with quinoa; I wasn’t sure I wanted to continue a love hate relationship with chia seeds.  Eventually I just couldn’t help myself.  If all those other cooks and Chefs could make chia seed pudding, why couldn’t I?  It’s a good thing I am slightly competitive. – wink


Such a healthy way to start the day and delicious! Raspberry Chia Seed Yogurt Parfait Low Calorie Low Fat Breakfast

Now that I had this new bag of Bob’s Red Mill Chia Seeds, what was I going to do with it?  I thought about the pudding route but I really wanted to put a spin on it.  Since I was lacking breakfast recipes, I decided to make more of an overnight oatmeal but with chia seeds.  I went into making this with a lot of trepidation.  I was using raspberries which can get a little costly plus

I would have to wait all night long to see if it was any good.  You mix the ingredients together the night before and refrigerate.  All night I kept wondering if it was going to work.  Yes, food keeps me up at night.

The next morning, Heaven’s to Betsy, it worked.  My chia seeds had expanded and made a huge amount of breakfast pudding yogurt or whatever we should call it.  Now this is a fantastic way to use a couple of tablespoons of chia seeds.  For very few calories, I got a large portion of food.  That is my kind of recipe.  Chia seeds contain a large amount of fiber, about 5 grams per tablespoon.  They are suppose to give you extra energy – something I am sure we could all use.

Such a healthy way to start the day and delicious! Raspberry Chia Seed Yogurt Parfait Low Calorie Low Fat Breakfast

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Raspberry Chia Seed Yogurt Parfait

Prep Time 5 minutes
Total Time 8 hours 5 minutes
Servings 3 servings
Calories 222 kcal
Author Christie Daruwalla


  • ½ cup non-fat milk
  • ½ cup non-fat Greek yogurt
  • 1 cup raspberries divided
  • ½ tsp . vanilla extract
  • 1 to 2 tsp. splenda or stevia or honey to your taste
  • 3 tbsp . chia seeds
  • 6 tbsp . Cherry Cinnamon Granola| or any Low fat Granola
  • 1 Mango peeled and chopped


  1. Put milk yogurt, 1/2 cup raspberries, vanilla and splenda in a blender. Puree.
  2. Pour into a bowl and whisk in chia seeds.
  3. Cover with plastic wrap directly on top of the chia mixture and chill overnight.
  4. Into 3 bowls, layer chia yogurt, granola then fruit. Repeat with another layer.

Recipe Notes

I calculated  8 Weight Watcher Smartpoints.

Nutrition Facts
Raspberry Chia Seed Yogurt Parfait
Amount Per Serving
Calories 222 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Total Carbohydrates 35g 12%
Dietary Fiber 10g 40%
Sugars 17g
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,


But wait, there’s more. Check out these deliciously healthy breakfast recipes:


Strawberry Banana Baked Oatmeal #fooddonelight #bakedoatmeal #healthybreakfastBaked Strawberry Banana Oatmeal

Awesome breakfast! Carrot Cake Smoothie www.fooddonelight.comCarrot Cake Smoothie

Pumpkin Oatmeal French Toast www.fooddonelight.com #pumpkinrecipe #pumpkinmuffin #pumpkinfrenchtoast #pumpkinoatmeal #healthybreakfast #thanksgivingbreakfastPumpkin Oatmeal French Toast Muffins


  1. I actually really, really love chia seeds. I'll have to try them in this yogurt parfait. I mostly use them as an egg replacement all over (especially in pancakes!) but I also like to sprinkle them on something that isn't terribly substantial like an english muffin and then drink a big glass of water after. The seeds gel and expand and keep you full for a really, really long time!
    • Christie Daruwalla says
      Hi Kelly, I've been wanting to try them as an egg replacement but have been a little chicken! Eventually I'll do it!
    • Was wanting to know how you use chia seeds as an egg replacement, egg you use as a wetting agent to make things moist or bind together, chia seeds are dry So how does that work???? Or am I just food ignorant lol
      • Christie Daruwalla says
        Hi Janine, I haven't tried chia as an egg replacement but found this info on Bob's Red Mill http://www.bobsredmill.com/chia-seed.html
  2. Christie, I so enjoyed this post. I too share your love/hate relationship with quinoa. After about a dozen recipes that were okay, I decided to let quinoa go. I packed up the quinoa, quinoa flakes, quinoa flour and quinoa recipe book and gave them to my sister. I gave up sooner with chia seeds. Maybe it's because I grew up in the age of Chia pets? I made one "pudding" that worked ok as a very healthy tasting breakfast, but could never work for me as dessert. And then I said enough. I give you lots of credit for giving Chia Seeds a second chance!! But I really think I would enjoy this lovely parfait more sans chia seeds.
    • Christie Daruwalla says
      Hi Martha, I think you either love chia seeds or hate them. I've heard of so many uses for them like an egg replacement but just not sure. I did like them in the parfait and especially the added health benefits. I'm with you though, it would not work as a dessert for me. Wish it would but I'll stick to savory preparations.
  3. Lauralee Hensley says
    You can grind the seeds up and use the powder in spaghetti sauce. I just would put the powder in after you take the sauce off of the heat and stir it in real well. You can use the powder in gravies. You can use the whole seeds in vinegar that you'll use to make your own homemade salad dressings. Of course a lot of people use one or two tablespoons full when making homemade bread. I have 4 bags in my home right now, one is the ground type though (I don't know if Bob's Red Mill makes the ground), I do have whole chia seeds from Bob's Red Mill.
    • Christie Daruwalla says
      Hi Lauaralee, Thanks for the fantastic suggestions about uses for chia seeds. I need to do somethint with the bag I have. You have me wondering if I can use ground chia as a thickner for sauces and gravies? That would be really interesting. The vinegar is really interesting too. I'll have to open my mind to the possibilities.
  4. I use 1 T. Chia seeds each morning in a Green Smoothie recipe. Love it, but don't like to wait for them to gel. I guess they gel in my tummy. And that's a good thing! :) They are so good for you!
    • Christie Daruwalla says
      Hi Sharon, Your smoothie sounds delicious. That's another great way to use Chia seeds. I'll have to give it a try.


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