PB&J Chia Parfait

BY : PUBLISHED : January 25th, 2021 UPDATED: August 25th, 2021

PB&J has been a favorite combination for decades. Creamy (or chunky!) peanut butter mixed with a fruity jam is the perfect comfort flavor mix and we’ll take any chance to put it to good use. But what if I told you that a sandwich is not the only way you can delight yourself in this combo? That’s right, this PB&J Chia Parfait (originally from the first version of The Friendly Vegan Cookbook) is the healthiest possible version of these classic flavors and we think it might make it to the top of your favorites list.

PBJ Chia Parfait 3

PB&J Chia Parfait

Toni Okamoto
PB&J has been a favorite combination for decades. Creamy (or chunky!) peanut butter mixed with a fruity jam is the perfect comfort flavor mix and we’ll take any chance to put it to good use. But what if I told you that a sandwich is not the only way you can delight yourself in this combo? That’s right, this PB&J Chia Parfait (originally from the first version of The Friendly Vegan Cookbook) is the healthiest possible version of these classic flavors and we think it might make it to the top of your favorites list.
5 from 1 vote
Prep Time 10 mins
Cook Time 2 hrs
Total Time 2 hrs 10 mins
Course Breakfast
Cuisine Dessert
Servings 2 jars
Calories 562 kcal

Ingredients
  

Strawberry Compote:

  • 2 cups of frozen strawberries
  • 3 tablespoons of sugar

Chia Pudding:

  • ½ cup of chia seeds
  • 1 cup vanilla plant-based milk
  • 2 teaspoons of pure maple syrup or agave
  • ½ teaspoon of vanilla extract
  • 4 tablespoons of peanut butter for garnish

Instructions
 

  • In a bowl add the chia seeds, plant milk, maple syrup, and vanilla extract and mix well. Cover and place in the refrigerator to chill for at least two hours or overnight.
  • Place strawberries and sugar in a small saucepan and bring to medium heat. Cook for approximately 10 minutes, stirring and mashing the fruit occasionally to combine.
  • Serve the chilled chia pudding garnished with peanut butter, strawberry compote, and fresh strawberries.

Video

Nutrition

Calories: 562kcalCarbohydrates: 61gProtein: 17gFat: 31gSaturated Fat: 5gPolyunsaturated Fat: 16gMonounsaturated Fat: 10gTrans Fat: 1gSodium: 318mgPotassium: 603mgFiber: 20gSugar: 35gVitamin A: 40IUVitamin C: 85mgCalcium: 455mgIron: 4mg
Keyword chia, chia pudding, chia seed pudding, healthy, healthy breakfast, healthy dessert, healthy fat, how to make chia seed pudding, jam, omega 3, pb&j, peanut butter, pudding, recipe, vegan, vegan breakfast, vegan dessert, vegan pudding
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

Chia Wonders

If there was a competition for the healthiest foods on the planet, chia would definitely be one of the finalists and there are plenty of reasons why. Shall we look at a few of those? One of the most sought after qualities of these little black seeds is their extremely high content of Omega 3 fatty acids, but their wonderful nutritional powers don’t stop there, they are also packed with antioxidants, fiber, and high-quality protein.

If you’re interested in lowering your overall inflammation, your blood sugar levels, and your risk of heart disease, then we highly recommend looking for ways to incorporate chia seeds into your diet. This delicious PB&J Chia Parfait is one way!

Interesting fact: these magical seeds come from a plant with the very fancy name, Salvia Hispanica, and were regulars in the diets of Aztecs and Mayans, it doesn’t get cooler than that!

Storing Your Chia Parfait

Another superpower of this seed is that it swells when paired with liquid and creates a pudding-like consistency, achieved after some resting time of sorts. When preparing chia pudding, which is the base of this chia parfait, you can store it for days in your refrigerator.

Prep the pudding and leave overnight for a quick, nutritious, and delicious breakfast!

Recommended Equipment:

Photos by Alfonso Revilla

PB&J Chia Parfait

About Toni Okamoto

"They say you are what you eat, so I strive to be healthy.
My goal in life is not to be rich or wealthy,
'Cause true wealth comes from good health and wise ways...
we got to start taking better care of ourselves " - Dead Prez

View all posts by Toni Okamoto