Easy Golden Berry Chia Hemp Blueberry Yogurt Parfait

Overhead shot of golden berry chia parfait topped with blueberries, almonds, and chamomile flowers.

5 from 6 votes

Golden berries pair deliciously with chia seed pudding, hemp seeds, Greek yogurt, blueberries, and almonds for a tasty, high fiber, nutrient-dense breakfast or snack!

Prep Time10

Chill time45

Total Time55

Course: Breakfast, Dessert, Snack

Cuisine: American, Gluten Free, Grain Free, Low FODMAP Option, Mediterranean, MIND Diet, Vegetarian

Servings: serving

Calories: 656kcal

Author: EA Stewart, RD | Registered Dietitian Nutritionist

Ingredients

3 tablespoons chia seeds
3 tablespoons hemp seeds
1 teaspoon maple syrup
1/2 teaspoon pure vanilla extract
pinch salt
1/2 cup organic soy milk or any plant-based milk
1/3 cup Greek yogurt
1/2 cup golden berries sliced in half
1/4 cup blueberries
1 tablespoon sliced almonds

Instructions

Make the chia seed pudding

Combine chia seeds, hemp seeds, maple syrup, vanilla extract, salt, and soy milk in a single serving dish, bowl, or mason jar. Place in refrigerator to chill for ~45 minutes. Note: May be prepped ahead and chilled overnight.

Make the parfait

Remove ~ 2/3 of the chia pudding (if serving in the same dish). Top chia pudding w/ 1/3 of the yogurt, 1/3 of the golden berries, and 1/3 of the blueberries. Repeat so you have 3 layers of each and top with sliced almonds. Enjoy!

Notes

Low FODMAP Note:

As of 7/1/21, I can not find any FODMAP reference for golden berries. Because they are low in sugar and part of the tomatillo family, which are low FODMAP at 1 cup, I suggest giving this recipe a try if you are following a low FODMAP elimination diet. You will want to use lactose-free yogurt and replace the soy milk with your favorite low FODMAP milk.

Meal Prep:

Chia pudding is great for meal prepping! Feel free to make extra portions and keep them in the refrigerator, up to 3 days, for an easy grab-and-go breakfast.

Nutrition