Layered Oat Milk Chia Pudding (Vegan Parfait Cups)

Chocolate, for breakfast! Yes, please! This chocolate creamy oat milk chia pudding is the perfect healthy breakfast recipe. Making nutrient-dense parfait cups that are rich in healthy fats. Oh, and it also makes a killer after-school kids' snack or post-workout meal, just saying!

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Jump to:

• 👪Why Your Family Will Love This Breakfast Recipe
• 🥒Will Picky Eaters Like This?
• 🥄Grab-and-Go Recipe
• 🌿Jam-Packed with Healthy Fats
• 🧠Health Benefits of Chia Seeds
• ⏲️ Time-saving tip
• 🌰Ingredients
• 💭Recipe tips & tricks
• 👩🏽‍🍳Step-By-Step Instructions: Layered Chai Pudding
• 🍫Substitutions & Variations
• 🥡Storage
• ❔FAQ
• 🥣Looking for more?
• 📖 Recipe
• Information Source

Hey there, busy moms! I have a confession to make. I devoured almost all of this oat milk chia pudding recipe before my kids got home! The chocolatey pudding with the peanut butter drizzle and vanilla yogurt was just too good to resist. So, let's keep that between us, okay?

Now, if you're anything like me, you're always on the hunt for quick, healthy, and delicious recipes that your kids will love. And let's be honest, anything with a hint of chocolate is a surefire hit with the little ones. But as parents, we're not just looking for something tasty. We want to make sure our kids are getting all the nutrients they need, especially when they're growing so fast!

To piggyback on that healthy grab-and-go snack train, be sure to check out our vegan GF Brazilian cheese balls, they are loaded with healthy ingredients and super fun to eat!

👪Why Your Family Will Love This Breakfast Recipe

• Versatile Meal: This chia seed pudding recipe isn't just a breakfast recipe. It can be enjoyed as a snack or even a healthy dessert. It's the meal that keeps on giving!
• Meal Prep Friendly: This recipe is perfect for meal prep. Whip up a big batch at the start of the week, and you've got a ready-to-go breakfast or snack for the next few days.
• Stores Well: This chia seed breakfast recipe stores beautifully. Just pop it in the fridge, and it stays fresh and delicious.
• Boosts Healthy Fats: This recipe is a great way to increase your intake of healthy fats and fatty acids. It's packed with ingredients like chia seeds and peanut butter that are rich in these essential nutrients.
• Customizable: One of the best things about this easy healthy breakfast is that it can be tailored to your family's preferences. Love fresh fruit? Add a handful of berries. Want a bit of crunch? Sprinkle some granola on top. The possibilities are endless, making it a hit with everyone!

🥒Will Picky Eaters Like This?

1. Fun to Make: This filling breakfast isn't just delicious, it's also fun to make! Get your kids involved in the process. They'll love mixing the ingredients and adding their favorite toppings.
2. Tailor to Their Tastes: This tasty pudding can be customized to suit even the pickiest eaters. Whether they love peanut butter, fresh fruit, or a sprinkle of chocolate, they can make this recipe their own.
3. Creamy Texture: The creamy texture of this chia pudding is a big hit with kids. It's similar to a mousse or a thick smoothie, making it a familiar and enjoyable texture for them.
4. Perfect for School Lunches: This vegan chia pudding is a great addition to school lunches. If your school is nut-free, simply swap the peanut butter for seed butter. It's a healthy dessert that packs in amazing flavors and nutrients.

So there you have it, an oat milk chia pudding that's not only packed with simple ingredients and amazing flavors, but also one that your entire family, including picky eaters, will love!

🥄Grab-and-Go Recipe

As a busy mom myself, I can't tell you how much I appreciate having this grab-and-go creamy chia pudding at my fingertips. It's a lifesaver on those hectic mornings or when the afternoon snack attack hits.

So, if you're in need of a healthy, kid-approved breakfast or snack that's as delicious as it is nutritious, give this chocolate chia pudding recipe a try. You won't be disappointed!

🌿Jam-Packed with Healthy Fats

That's where this chocolate chia pudding recipe comes in. It's not just a dessert, it's not just a snack, it's a nutrient powerhouse! This pudding is loaded with beneficial fats, essential nutrients, and minerals. And the best part? The kids have no idea! They're just excited about the chocolate.

Healthy fats are so important for our kids' development. They promote healthy cell regeneration, hormone balance, and even fertility later in life. And in a world where so many diets promote fat-free, low-calorie options, it's easy to forget just how crucial these fats are to our health.

Nutrient	Amount in this Recipe	Daily Recommended Intake
Protein	20g	50g
Fat	26g	70g
Fiber	16g	25g
Iron	4mg	18mg
Calcium	712mg	1000mg

Please note that the daily recommended intake values can vary based on age, sex, and individual health needs. Always consult with a healthcare provider or a registered dietitian for personalized nutrition advice.

🧠Health Benefits of Chia Seeds

All right, fellow parents, let's talk about some of the health benefits of chia seeds and why this chocolatey chia seed breakfast recipe is more than just a tasty treat:

1. Digestive Health: Chia seeds are packed with dietary fiber (18-30%, to be exact), which promotes a healthy digestive system (1). So, this pudding is a tasty way to keep those tummy troubles at bay.
2. Nutrient-Dense: Chia seeds are low in calories but high in nutrients. They're packed with protein, healthy fats, carbs, vitamins, minerals, and antioxidants. So, this pudding is basically a multivitamin in dessert form!
3. Omega and Cholesterol: Chia seeds are a fantastic source of omega fatty acids, which are essential for brain health and function (2). Plus, they help maintain a healthy balance of HDL and LDL cholesterol, which is crucial for cardiovascular health(2). So, every spoonful of this pudding is doing good for your heart!
4. Blood Sugar Balance: We all know the sugar rush (and crash) that kids can get after meals. Well, chia seeds are here to save the day! Studies suggest that they can help regulate blood sugar levels after meals, preventing those sudden spikes and crashes (3, 4). This means more steady energy for your little ones (and less grumpiness!).
5. Cocoa Powder Benefits: Not only does cocoa powder make this pudding deliciously chocolatey, but it's also packed with antioxidants that can help reduce inflammation. Plus, it's considered a heart-healthy food and can even improve blood flow to your brain. Talk about a superfood!

🌰Ingredients

Let's dive into the details of the simple ingredients for making our oat milk chia seed pudding:

• Black Chia Seeds: The star ingredient in chia pudding! I love making chia pudding because they're packed with fiber, protein, and omega-3 fatty acids. Plus, they give the pudding a delightful texture.
• Vegan Vanilla Yogurt: This will be the base of the pudding and we will use it to make the vanilla and chocolate layers. Look for oat or almond yogurt for its creamy texture. I love Kite Hill!
• Peanut Butter: Peanut butter adds a creamy, nutty flavor that pairs perfectly with the chocolate. It's also a great source of protein and healthy fats!

• Cacao Powder: This is where the magic happens! Cacao powder gives our pudding a deep, chocolatey flavor. Plus, it's packed with antioxidants and can even boost your mood!
• Maple Syrup: A touch of natural sweetness to balance out the flavors with no added sugar! I love using maple syrup because it's a healthier alternative to refined sugar and adds a hint of caramel-like flavor.
• Bananas or Chocolate: These are optional toppings, but I highly recommend them. Sliced bananas add a fresh, fruity contrast, while chocolate chips or shavings make the pudding extra indulgent.

This oat milk chia pudding uses simple ingredients that are not only packed with flavor but also loaded with healthy fats and essential nutrients.

👩🏽‍🍳Step-By-Step Instructions: Layered Chai Pudding

Step 1: Prep Your Mason Jar: Grab two small mason jars and set them aside. Then grab 2 small bowls and fill each with 1 cup of vegan yogurt.

Step 2: Mix the Vanilla Layer: Into one of the bowls, stir in 2 tablespoons of chia seeds. Give it a good stir to ensure the seeds are well incorporated. Let it sit for about 5 minutes, then give it another stir. This helps the chia seeds to start absorbing the yogurt and form a gel-like consistency.

Step 3: Mix the Chocolate Layer: Now make your chocolate pudding. Into the other bowl, stir in 2 tablespoons of chia seeds, and the cacao powder. Mix until everything is well combined and you have a smooth, chocolatey mixture.

Step 4: Create your parfait cups: Now, it's time for the fun part! Into the mason jars, layer the vanilla, chocolate, and peanut butter one at a time. Repeat until the jars are full. Top with a drizzle of maple syrup. This will give your pudding a delicious, nutty sweetness.

Step 5: Let it Set: Place your parfait cups into the fridge and let them set for a minimum of 2 hours, or overnight if you can. This allows the chia seeds to fully absorb the yogurt and thicken up the pudding.

Pro Tip: For the best texture, I recommend letting it set overnight.

Enjoy!: After the parfait cups have settled, it's ready to enjoy! Add in fresh berries or your favorite toppings.

You can eat it right away, or if you're in a rush, the pudding will be thick enough to eat after about 15 minutes. But trust me, the longer you wait, the better it gets!

🍫Substitutions & Variations

When it comes to making these oat milk chia pudding parfait cups, the possibilities are endless! Here are some popular variations and substitutions you can try:

Substitutions

• Yogurt: Feel free to experiment with different flavors of yogurt to switch things up. Or you can swap for a type of milk. If you're looking for a dairy-free option, you can also use any plant-based milk. I love using oat milk or cashew milk for its creamy texture.
  • If you're using plant-based milk, remember to adjust the chia seeds to 2 tablespoon for every ½ cup of milk.
• Sweeteners: If maple syrup isn't your thing, you can try honey, agave nectar, or even a sugar-free sweetener like stevia. Remember, the type of sweetener can change the flavor profile, so choose one that complements your chosen yogurt and toppings.

Variations

• Fruit Puree, Smoothie, or Jam: Mix in a fruit puree, smoothie, or jam to give your chia pudding a fruity twist. A banana chia pudding or a berry chia pudding could be a great addition to your breakfast rotation.
• Nuts or Seeds: Stir in some nuts or seeds for added crunch and nutrition. Almonds, walnuts, cashews, hemp seeds, or even coconut flakes can add a delightful texture to your pudding.
• Chocolate Chips or Cocoa Nibs: If you're a chocolate lover, adding some chocolate chips or cocoa nibs can take your chia pudding to the next level. It's like having dessert for breakfast!
• Spice it Up: Add some cinnamon, nutmeg, or even a bit of lemon zest to your chia pudding for a burst of flavor.
• Vanilla Extract: A dash of vanilla extract can add a lovely aroma and enhance the overall flavor of your chia seed breakfast recipe.

🥡Storage

Fridge:

Your oat milk chia pudding will keep well in the fridge for up to 5 days. Just make sure it's stored in an airtight container to keep it fresh. If you've added any toppings, you might want to store those separately to keep them crunchy.

Freezer:

Our chia pudding will freeze well for up to a month. If you're planning to freeze it, remember to leave out the peanut butter and maple syrup until you're ready to eat. When you're ready to enjoy your pudding, just defrost it in the fridge overnight, then add your toppings in the morning.

Remember, the key to enjoying these parfait cups are to make them your own. Don't be afraid to experiment with different flavors and ingredients to find your perfect chia pudding!

❔FAQ

🥣Looking for more?

I hope you enjoyed this peanut butter chocolate chia seed pudding recipe. They make for a perfect healthy breakfast or healthy snack to go! If you are looking for more easy breakfast and snack ideas be sure to check out these:

If you make this recipe be sure to tag me (@at.my.table) with your re-creations so I can share it over on Instagram!

Until next time, tchau

📖 Recipe

Information Source

1. Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. Journal of Food Science and Technology, 53(4), 1750–1758.
2. Abugoch James, L. E. (2009). Chia (Salvia hispanica L.): An ancient grain and a new functional food. Food Reviews International, 25(3-4), 332-354.
3. Ho, H., Lee, A. S., Jovanovski, E., Jenkins, A. L., Desouza, R., & Vuksan, V. (2013). Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. European Journal of Clinical Nutrition, 67(7), 786-788.
4. Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. Journal of Food Science and Technology, 53(4), 1750–1758