Kiwi Chia Seed Parfait
Kiwi Chia Seed Parfaits are a great grab-and-go breakfast or snack. They take very little time to prep, which is why I love adding these to my meal plans almost weekly!
Ingredients to make Kiwi Chia Seed Parfait:
- 1½ cups Non-Fat Greek Yogurt (about 12 oz)
- 2 tbsp Chia Seeds (about 20 grams)
- ½ tsp Pure Vanilla Extract
- ¼ cup 1% Low Fat Milk (about 2 oz)
- 1 tsp Honey (about 5 grams)
- ¾ cup Non-Fat Greek Yogurt (about 6 oz)
- 2 Kiwi cut into pieces, leaving skin on, (about 120 grams)
Instructions:
- In a medium bowl combine 12 ounces of yogurt, chia seeds, vanilla extract, milk, and honey. Stir together until the chia seeds are evenly incorporated.
- Cover the bowl with a lid, plastic wrap, or foil, then place in the fridge for a minimum of 4 hours or overnight.
- Remove from the fridge then scoop into your serving bowls, top with the remaining yogurt, and sliced kiwi. You want to eat the kiwi with the skin on to get all the vitamins and minerals found in kiwi.
- If you want to make your parfaits in the same presentation as I have in these photos. Slice one kiwi into thin circles and chop the other kiwi up. Before scooping your chia seed mixture into your serving bowls, arrange the sliced kiwi against the inside of your glass, pressing them against the glass. Then fill your glass with your chia seed mixture. This mixture will hold the kiwi against the sides of your glass. Then top with the remaining yogurt and kiwi.
Kiwi Chia Seed Parfait
Ingredients
- 1½ cups Non-Fat Greek Yogurt (about 12 oz)
- 2 tbsp Chia Seeds (about 20 grams)
- ½ tsp Pure Vanilla Extract
- ¼ cup 1% Low Fat Milk (about 2 oz)
- 1 tsp Honey (about 5 grams)
- ¾ cup Non-Fat Greek Yogurt (about 6 oz)
- 2 Kiwi cut into pieces, leaving skin on, (about 120 grams)
Instructions
- In a medium bowl combine: 12 ounces yogurt, chia seeds, vanilla extract, milk, and honey. Stir together until the chia seeds are evenly incorporated.
- Cover the bowl with a lid, plastic wrap, or foil, then place in the fridge for a minimum of 4 hours or overnight.
- Remove from the fridge then scoop into your serving bowls, top with the remaining yogurt, and sliced kiwi. You want to eat the kiwi with the skin on to get all the vitamins and minerals found in kiwi.
- If you want to make your parfaits in the same presentation as I have in these photos. Slice one kiwi into thin circles and chop the other kiwi up. Before scooping your chia seed mixture into your serving bowls, arrange the sliced kiwi against the inside of your glass, pressing them against the glass. Then fill your glass with your chia seed mixture. This mixture will hold the kiwi against the sides of your glass. Then top with the remaining yogurt and kiwi.
Macro Nutrition
Macro Adjustments:
Below outlines the items in each macro group that are easily adjustable to meet your specific macros.
Fat:
This is a low-fat recipe with the majority of the fat coming from the chia seeds. If you wanted to reduce the fat you could reduce the chia seeds. If you wanted to increase the fat I would recommend using a higher fat plain greek yogurt: 2% or 5%
Carbohydrates:
The carbs in this recipe come mainly from the kiwi and the yogurt. The easiest way to adjust the carbs would be to increase or decrease the amount of kiwi used. If you make adjustments to the yogurt you will also be making adjustments to the protein.
Protein:
Yogurt is really the only source of protein but, can easily be increased or decreased. You could reduce the amount of yogurt used or you could as much as double the amount of yogurt if you wanted to drastically increase the protein.
Meal Prep:
Yes. This recipe can be meal prepped and will last about 4-6 days in the fridge. Waiting to slice up the kiwi until right before serving will actually make this recipe last longer, as it is the fruit that starts to go bad.
Freezer Friendly:
No, they are not freezer friendly.
If you love yogurt parfaits like this Kiwi Chia Seed Parfait, you are going to want to check out these other favorites!
