Raspberry chia parfait
A quick no-cook raspberry chia jam layered with thick Greek yogurt and hemp seeds.
- Hands-on
- 5 min
- Total time
7 min, show breakdown
- Prep 5 min
- Cook 0 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 6
- Cost/serving
- $3.95
Per serving
- Calories
- 363
- Protein
- 31 g
- Fiber
- 13 g
- Net carbs
- 18 g
- Fat
- 14 g
High in (% Daily Value per serving): Vitamin B12 77%, Riboflavin (B2) 60%, Selenium 56%, Magnesium 39%, Vitamin C 36%, Calcium 30%, Zinc 30%, Thiamin (B1) 25%, Niacin (B3) 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
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1 cup plain Greek yogurt, 2% (245 g), plain
Same amount as: 240 mL.
1 cup raspberries, fresh or frozen (123 g), fresh or thawed frozen
Same amount as: 240 mL.
1 tbsp chia seeds (12 g)
Same amount as: 15 mL.
2 tsp allulose (8 g)
Same amount as: 10 mL.
1 tbsp hemp hearts (hulled hemp seeds) (10 g)
Same amount as: 15 mL.
¼ tsp vanilla extract (1.1 g)
Same amount as: 1 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Make 4 jars at once for the week; the jam keeps 5 days in the fridge. Add the hemp seeds on the day.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (399 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 363 | ||
| Total fat | 14 g | 18% | |
| Saturated fat | 3.8 g | 19% | |
| Cholesterol | 20 mg | 7% | |
| Sodium | 87 mg | 4% | |
| Total carbohydrate | 38 g | 14% | |
| Dietary fiber | 13 g | 45% | |
| Total sugars | 15 g | ||
| Net carbs† | 18 g | ||
| Protein | 31 g | 62% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 395 mg | 30% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 702 mg | 15% | |
| Vitamin A | 30 mcg | 3% | |
| Vitamin C | 32 mg | 36% | |
| Vitamin E | 1.3 mg | 8% | |
| Vitamin K | 10 mcg | 8% | |
| Thiamin (B1) | 0.3 mg | 25% | |
| Riboflavin (B2) | 0.78 mg | 60% | |
| Niacin (B3) | 3.2 mg | 20% | |
| Vitamin B6 | 0.28 mg | 17% | |
| Folate | 60 mcg | 15% | |
| Vitamin B12 | 1.8 mcg | 77% | |
| Magnesium | 164 mg | 39% | |
| Zinc | 3.3 mg | 30% | |
| Selenium | 31 mcg | 56% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Put the raspberries in a bowl and mash them with a fork. Stir in the chia seeds and allulose.
Done looks like: Juicy pulp with a few pieces of berry left. Leave the jam 15 minutes, stirring once halfway, or overnight in the fridge.
Done looks like: Thick and jammy; the seeds are swollen and the juice no longer runs. Stir the vanilla into the yogurt. In a glass or jar, layer half the yogurt, half the jam, then the rest of each. Top with the hemp seeds.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Runny jam | Not enough time, or very juicy thawed berries. | Stir in 1 tsp more chia and wait 10 minutes more. |
| Too sour | Raspberries vary a lot in sweetness. | Stir in another tsp of allulose and taste again. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.