Mango and Chia Yogurt Parfait: A Refreshing & Nutrient-Packed Treat

This naturally sweet, creamy parfait combines fresh mango, protein-rich yogurt, and fiber-packed chia seeds for a deliciously balanced and healthy snack. Perfect for meal prep or a quick energy boost!

• Total Time: 4 hours (chilling included)
• Preparation Time: 10 minutes
• Cooking Time: 0 minutes
• Servings: 2

Ingredients

For the Chia Pudding:

1. ¼ cup (40 g) chia seeds
2. 1 cup (250 ml) unsweetened almond milk (or milk of choice)
3. 1 tsp honey or maple syrup (optional)
4. ½ tsp vanilla extract

For the Mango Layer:

• 1 ripe mango, diced
• 1 tbsp lemon juice
• 1 tsp honey (optional)

For the Yogurt Layer:

1. 1 cup (250 g) Greek yogurt (or dairy-free alternative)
2. ½ tsp cinnamon (optional)

For Toppings:

• 2 tbsp chopped fresh mango
• 1 tbsp unsweetened coconut flakes
• 1 tsp chia seeds (for garnish)
• Drizzle of honey or nut butter (optional)

Optional Additions:

• 1 tbsp granola for crunch
• ½ tsp turmeric for an anti-inflammatory boost
• 1 tbsp chopped almonds for extra protein

Substitutions:

• Dairy-free: Use coconut or almond yogurt.
• Sweeter version: Add a touch more honey or monk fruit sweetener.
• Low-fat option: Use low-fat yogurt and skip coconut flakes.

Step-by-Step Instructions

1. Prepare the Chia Pudding:
   • In a bowl, mix chia seeds, almond milk, honey, and vanilla extract.
   • Stir well and let sit for 5 minutes, then stir again to prevent clumping.
   • Cover and refrigerate for at least 4 hours or overnight until thickened.
2. Make the Mango Puree:
   • Blend diced mango, lemon juice, and honey in a food processor until smooth.
3. Layer the Parfait:
   • In two glass jars, layer chia pudding, Greek yogurt, and mango puree.
   • Repeat layers as needed for an elegant look.
4. Garnish & Serve:
   • Top with fresh mango cubes, coconut flakes, and a drizzle of honey.
   • Serve immediately or store in the fridge for later.

Nutritional Information (Per Serving)

• Calories: 280
• Protein: 14 g
• Fats: 9 g
• Carbohydrates: 35 g
• Fiber: 8 g
• Sugar: 20 g (from natural mango and honey)

Vitamins & Benefits

• Mango: High in vitamin C and antioxidants.
• Chia Seeds: Packed with fiber and omega-3 fatty acids.
• Greek Yogurt: Provides gut-friendly probiotics and protein.

Did you know? Chia seeds can absorb up to 10 times their weight in liquid, creating a pudding-like consistency that helps keep you full for longer!

Storage Tips

• Refrigeration: Store in an airtight container for up to 3 days.
• Freezing: Not recommended, as the texture may change.
• Meal Prep Tip: Prepare in advance for a grab-and-go breakfast!

FAQ

❓ Can I make this without chia pudding?
✔️ Yes! Just layer Greek yogurt and mango puree for a quicker version.

❓ How do I make it even creamier?
✔️ Use coconut milk instead of almond milk for a richer texture.

❓ Can I use frozen mango?
✔️ Yes! Thaw before blending or use frozen for a cold, smoothie-like texture.