Raspberry Chia Seed Pudding Parfait

This Raspberry Chia Seed Pudding Parfait is proof that heart-smart desserts can be just as indulgent and satisfying as their less nutritious counterparts. Chia seeds soaked in unsweetened almond milk and a touch of vanilla transform into a creamy, tapioca-like pudding that's loaded with plant-based omega-3 fatty acids, soluble fiber, and plant protein—all nutrients that support healthy cholesterol levels and cardiovascular function. Instead of refined sugar, the parfait gets its sweetness from a simple homemade raspberry compote, which also delivers a generous dose of antioxidants and vitamin C. Layered in a glass for a beautiful presentation, the pudding is topped with toasted sliced almonds that add a satisfying crunch along with heart-healthy monounsaturated fats. This make-ahead dessert comes together with minimal hands-on effort and keeps well in the refrigerator for several days, making it an easy way to satisfy a sweet tooth while supporting lower blood pressure, reduced inflammation, and better cholesterol levels. It's an elegant, low-sodium, low-saturated-fat treat perfect for anyone following a heart-healthy eating pattern.

Ingredients

• 2 cupsunsweetened almond milk
• 0.5 cupchia seeds
• 1 tspvanilla extract
• 1 tbsppure maple syrup, optional, for a touch more sweetness
• 2.5 cupsfresh raspberries, divided, some for compote, some for garnish
• 1 tspfresh lemon juice
• 2 tbspwater
• 0.25 cupsliced almonds

Method

1. In a mixing bowl, whisk together the unsweetened almond milk, chia seeds, vanilla extract, and maple syrup (if using) until well combined.
2. Let the mixture sit for 5 minutes, then whisk again to break up any clumps of chia seeds. 5:00
3. Cover the bowl and refrigerate for at least 4 hours, or overnight, until the mixture has thickened into a creamy pudding. 240:00
4. While the pudding chills, make the raspberry compote: combine 2 cups of raspberries, lemon juice, and water in a small saucepan over medium heat.
5. Cook, stirring occasionally and mashing the raspberries gently with the back of a spoon, until the mixture thickens into a syrupy compote, about 6-8 minutes. 7:00
6. Remove the compote from the heat and let it cool completely to room temperature. 10:00
7. Toast the sliced almonds in a dry small skillet over medium heat, stirring frequently, until golden and fragrant, about 3-4 minutes. Set aside to cool. 3:30
8. Once the chia pudding has set, give it a final stir to loosen the texture.
9. Assemble the parfaits: spoon a layer of chia pudding into each glass, followed by a layer of raspberry compote. Repeat the layers until the glasses are filled.
10. Top each parfait with toasted sliced almonds and the remaining fresh raspberries. Serve immediately or refrigerate until ready to enjoy.