Rainbow Chia Pudding Parfait

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I am a sucker when it comes to colorful food, since I eat with my eyes first. Here is my healthy and nutritious rainbow chia pudding parfait that looks like a work of art. This layered creamy pudding made with fruit purees, natural ingredients, and a sweetener is almost too pretty to eat. Perfect for special-occasion breakfasts and as a dessert for St. Patrick’s Day, birthday parties, and any rainbow-themed occasion.

My little girl is obsessed with the rainbow. When you ask her what her favorite color is, she says “rainbow” without hesitation. I know, it’s hard to choose, and why would I make her? I just showed her that it’s possible to literally eat the rainbow. Imagine her surprised face when I made this rainbow bundt cake and rainbow cake batter truffles!

Why you will love this recipe
What you will need
How to prepare
Expert tip
Recipe variations and add-ins:
Serving suggestions:
How to store leftovers:
Frequently asked questions
More recipes with chia seeds to try:

Making these rainbow chia pudding parfaits is so much fun; my kids end up eating half the fruit puree by the time we get to assemble them. This is actually a delicious make-ahead breakfast or snack. We assemble quite a few, and then grab them in the morning, or the kids love these as an after-school snack. Each color has its own unique flavor, thanks to the specific fruit blend. Naturally colored with nature’s fruit blends, these are also wholesome and nutritious.

A spoonful of rainbow chia pudding parfait.

Why you will love this recipe

Six colors and 10 fruits and vegetables: I use all six colors and a variety of flavors to create a burst of sweet, tangy, and sour in every spoonful. The parfaits are not only pretty, but also wholesome and healthy.
Nutritious and delicious: With a variety of fruits, vegetables, and chia seeds, it provides a range of vitamins and nutrients. Just don’t tell the kids!
Fresh ingredients: Unlike most restaurants and coffee shops, this recipe uses only fresh ingredients. No processed sugar; I prefer maple syrup, but you can use honey or agave.
It only takes a few minutes: With the fruit already prepared, it takes just a few minutes to blend it all together and get your full servings of fruits and vegetables for the day. After the pudding is refrigerated, it’s so much fun to layer the colors.

What you will need

Overhead shot of rainbow chia pudding parfaits ingredients arranged on a white surface.

Seeds: Be sure to get whole chia seeds for the best pudding texture. I like white seeds, but black chia seeds are just as good.
Fruits and vegetables: Mango, pineapple, strawberries, raspberries, blueberries, blackberries, bananas, kiwi, spinach, and beets.
Wet ingredients: I use coconut milk to make this dairy-free, but any milk will work. Pure vanilla extract adds a floral intensity that enhances the flavors of the other ingredients. I also add maple syrup as a healthy sweetener, but honey would also be delicious.

How to prepare

Make the pudding: First, I mix the base ingredients (excluding the chia seeds) and the fruits to achieve the desired color, then transfer the mixture to a bowl. I rinse the blende well, and repeat the process for each color.

To make the colored fruit mixtures: I start with ¼ cup of mango, ½ banana, and ¼ cup of pineapple for yellow, plus the base ingredients (excluding chia seeds).

Orange: Then, I combine 1/3 cup of mango with 1/3 cup of oranges and a few strawberries to make orange puree. Plus base ingredients (except chia seeds).

Red: I mix 1/3 cup strawberries with 1/3 cup raspberries and 3-4 large blackberries, then add the base ingredients (excluding chia seeds).

Purple: Next, I blend 1/3 cup of blackberries with a few raspberries to make a purple mixture.Plus base ingredients (except chia seeds).

Blue: Making blue is easy with just ½ cup of blueberries and the base ingredients (except chia seeds).

Green: Finally, I mix a small handful of baby spinach with 1 peeled kiwi and ½ of a small banana to make green. Plus base ingredients (except chia seeds).

Let it chill: Next, I pour each colored milk mixture into a container, whisk in the chia seeds, cover the container, and let it chill until it has thickened, about 5 minutes. After that, I whisk again to break up clumps, then refrigerate each container for at least 3-4 hours or overnight.

Adding chia pudding to fruit purees mixture.

Aemble: To serve, I layer them in a tall glass with alternating colors.

Serve: I like to top them with several pieces of fresh fruit and mint leaves.

Expert tip

Why is my chia pudding so gummy

The consistency of this pudding is important. The general rule is to use 3 to 4 tablespoons of chia seeds per cup of liquid. For milk, I use 3 tablespoons of chia seeds. If there is more than one cup, I use 4 tablespoons. Then, let it sit for about 5 minutes and stir it to break up any clumps. If it seems too clumpy, add a bit more milk. If it is too runny, add just a bit more chia seeds. Then, wait another 5 minutes.

More tips to consider:

Eating large amounts of chia seed pudding can cause gas and bloating if you’re not used to it.
Also, be sure to let the seeds soak before serving to prevent constipation and blockages.
Rinse the blender or food processor after each color to prevent bleeding.
Make the colors as bright as possible, because they fade as the seeds absorb the liquid.
Remember these combinations: yellow + blue makes green, red + blue makes purple, and red + yellow makes orange.

Rainbow chia pudding parfaits topped with fresh fruit and mint.

Recipe variations and add-ins:

Other fruits and vegetables: There are many different fruits and vegetables that can make these and other colors. Some of these include cherries, watermelon, apricots, carrots, papaya, apples, pears, kale, melon, acai, dragon fruit, and maqui berries.
Different seeds: Instead of chia seeds, try flax seeds, hemp seeds, oats, or quinoa. Silken tofu will also work.
Vivid colors: For more intense colors, mix powders into the fruit. Beetroot powder, blue spirulina, and matcha are some examples.
Less texture: If the seeds’ texture bothers you, blend them afterward to make the mixture smoother.
Chocolate lovers: I happen to be one, and adding a bit of chocolate syrup or dark chocolate chips to this parfait makes it so much more decadent.

Serving suggestions:

These pudding parfaits were a big hit when I served them at the ladies’ brunch last spring! I served them with some of my other favorite appetizers, including my creamy avocado egg rolls, crispy air-fryer artichokes with garlic aioli, and toasted burrata bruschetta with creamy burrata cheese and ripe, sweet roasted tomatoes.

When I make these for St. Patrick’s Day, I serve them for breakfast along with rainbow waffles, and my fruit salad with honey-lime dressing is another delicious dish made with mango, pineapple, kiwi, strawberries, grapes, raspberries, and blueberries. The kids are also looking forward to my pretty rainbow smoothie.

How to store leftovers:

Refrigerate: Leftover pudding parfait can be kept in an airtight container in the fridge for 4 to 5 days.
Freezing: I can also freeze my leftover pudding in individual airtight jars for up to 3 months.
Defrost: I let them thaw in the fridge overnight.

A spoonful of creamy rainbow chia pudding parfait.

Frequently asked questions

Why is my chia pudding parfait watery?

This usually happens from using too much liquid compared to the chia seeds. I recommend 3 tablespoons of seeds for every cup of liquid. If using more than 1 cup, use 4 tablespoons of seeds. Then stir the seeds thoroughly to ensure they are all mixed together. If they are clumped, they will not absorb properly. After letting it sit for 5 minutes, stir it again to get the seeds that sink to the bottom.

How do I fix a runny chia pudding parfait?

If the pudding becomes runny, it is usually easy to fix. The most logical answer is to add more chia seeds. Then, stir it well and let it sit for another hour. If there are no more seeds or that doesn’t work, add some thickener such as Greek yogurt, cornstarch, or xanthan gum. Stir again and let it sit for another hour or two.

Is there a difference between black and white seeds?

Although most people report no taste difference, some say the white ones are slightly milder. Others say the black chia seeds have a prominent earthy flavor. They are both healthy, but the black seeds have a bit more antioxidants. The biggest difference is the color, because visual appeal matters for parfaits like this one. Also, black seeds are cheaper because they are more common and easier to cultivate. However, it doesn’t affect taste or texture.

Are chia seeds safe for everyone?

Although they are nutritious and generally good for most people, they can pose risks for people with allergies, swallowing difficulties, or who take blood thinners. Also, the seeds can absorb a great deal of fluid in the intestinal tract or esophagus, so they may be a choking hazard if consumed dry in large quantities.

More recipes with chia seeds to try:

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