Cardamom Berry & Chia Yogurt Parfaits
This vibrant, make-ahead breakfast features layers of chia-infused cream and a quick, fresh fruit compote. The addition of cardamom provides a warm, aromatic depth that complements the tart berries without the need for excess sugar or salt. Inspired by DASH diet principles, this recipe focuses on high-protein dairy, fiber-rich seeds, and antioxidant-packed fruit.
Servings 3
Calories 265kcal
Ingredients
The Berry Compote
- 2 ¼ cups mixed berries fresh or thawed frozen; raspberries and blueberries work best
- 1 tsp fresh lemon juice
The Yogurt Base
- 2 ¼ cups non-fat 0% plain Greek yogurt
- 3 tbsp chia seeds
- 1 tbsp pure maple syrup
- 1 tsp vanilla extract
- ¼ tsp ground cardamom
The Topping
- 1 ½ tbsp toasted almond slivers unsalted
- Fresh mint leaves optional
Instructions
- Prepare the Fruit Base: In a small mixing bowl, combine the mixed berries and fresh lemon juice. Using the back of a fork, gently press down on about half of the berries to release their natural juices. This creates a textured, jam-like compote without any cooking.
- Infuse the Yogurt Cream: In a medium bowl, whisk together the non-fat Greek yogurt, chia seeds, maple syrup, vanilla extract, and ground cardamom. Whisk vigorously until the seeds are evenly distributed and the mixture is smooth.
- Allow Seeds to Bloom: Let the yogurt mixture rest on the counter for about 5 minutes. This allows the chia seeds to begin absorbing the liquid, resulting in a thicker, creamier pudding consistency.
- Layer the Parfaits: Divide the crushed berry compote evenly among three 12-ounce glass jars, creating a colorful bottom layer.
- Add the Yogurt Layer: Spoon the thickened yogurt mixture carefully over the fruit base in each jar. Use the back of the spoon to spread it to the edges, sealing the fruit below.
- Chill and Serve: Seal the jars with lids. Refrigerate for at least 20 minutes to allow the flavors to meld and the chia to fully soften. For the best texture, chill for 4 hours or overnight. Before serving, top each jar with ½ tablespoon of toasted almond slivers for crunch.
Notes
- Texture Tip: If you prefer a looser consistency, you can stir 1 tablespoon of skim milk or unsweetened almond milk into the yogurt mixture before layering.
- Storage: These keep well in the refrigerator for up to 3 days. Add the almonds just before eating to maintain their crunch.
- Fruit Variations: Diced mango or peaches are excellent substitutes for berries and pair beautifully with cardamom.
- Calories: 265
- Total Fat: 8 g
- Saturated Fat: 0.5 g
- Cholesterol: 5 mg
- Sodium: 75 mg
- Potassium: 475 mg
- Total Carbohydrate: 32 g
- Dietary Fiber: 9 g
- Sugars: 20 g
- Added Sugars: 4.5 g
- Protein: 22 g
- Calcium: 310 mg
- Magnesium: 94 mg