Pomegranate Chia Seed Yogurt Parfait
Prep Time: 10 minutes
Sprouting Chia Seeds Overnight: 6 hours
Total Time: 6 hours 10 minutes
Servings: 1

Pomegranate Chia Seed Yogurt Parfait



  • This recipe calls for sprouted Chia Seeds, to do this you will need to let the seeds sit for a minimum of 4 hours or overnight. If you don’t give yourself the time to do so, you can make this recipe without sprouting the Chia Seeds, you will just have a slightly grainier consistency.
  • You can use pomegranate seeds already removed from the fruit, or remove the seeds yourself. By removing the seeds yourself, you will be able to save the juice. If you by them already removed from the fruit you won't have enough juice, which is ok, your yogurt just will not be pink.
  • To remove the seeds from a pomegranate all you have to do is cut the pomegranate into four wedges. Then hold one of the wedges over a bowl in your sink, with the seeds facing down towards your bowl. Then smack the skin side of the pomegranate with a spoon and your seeds will pop right out into your bowl. Do the same thing with all four wedges.
  • Sprouting your chia seeds: Place chia seeds, water, yogurt, and pomegranate juice into your serving dish or container. Stir everything together until the chia seeds are evenly distributed. Then cover with a lid or foil and place in the fridge overnight. The seeds will expand and soak up the moisture from the water.
  • After your chia seeds have set overnight, or for a minimum of 4 hours, stir everything one more time, then top with your pomegranate seeds! Serve and Enjoy!
Pomegranate Chia Seed Yogurt Parfait


Nutrition Facts
Pomegranate Chia Seed Yogurt Parfait
Amount Per Serving
Calories 311 Calories from Fat 107
% Daily Value*
Fat 11.9g18%
Cholesterol 13.3mg4%
Sodium 87.5mg4%
Potassium 47.2mg1%
Carbohydrates 23.3g8%
Fiber 12.4g52%
Sugar 10.1g11%
Protein 30.3g61%
Vitamin C 3.4mg4%
Calcium 50.1mg5%
Iron 12mg67%
* Percent Daily Values are based on a 2000 calorie diet.
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This Pomegranate Chia Seed Yogurt Parfait is a light, and delicious, protein-packed snack. That is incredibly easy to make and even easier to adjust to hit your macros!

Macro Adjustments:

Below outlines the items in each macro group that are easily adjustable to meet your specific macros.


The majority of the fat comes from the chia seeds. You can easily increase or decrease the amount of chia seeds in this recipe to hit your specific fat macro goals! When making adjustments to the amount of chia seeds, you will also want to adjust the amount of water used. For every 1 tsp chia seeds you will use 2 tbsp water.


The carbs from this recipe come from the pomegranate and the chia seeds. The easiest to adjust being the pomegranate as the chia seeds also provide a good amount of fat to this recipe. Increasing or decreasing the pomegranate seeds will allow you to adjust the carbs.


Yogurt is the main source of protein. If you wanted to increase or decrease the protein you could easily adjust the amount of yogurt used.

Meal Prep:

Yes, this recipe is meal prep-able and will last in the fridge for up to 5 days.

Freezer Friendly:

No. Yogurt doesn’t like to be frozen, the yogurt will begin to separate and get very watery while defrosting.

Pomegranate Chia Seed Yogurt Parfait

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