Ch-Ch-Ch-Chia! Pudding Parfaits

Recipe, nutrition, and more uses for this stellar superfood

Sep 10, 2024

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If you’re thinking, “I really don’t need another chia pudding recipe,” hold that thought, because this recipe is not for you. This is a super simple, barely sweet, low sodium, pot of dense nutrition designed for a growing baby or toddler. It makes a filling breakfast, snack or side that you can make with close to no effort and feel really good about.

Chia seeds area considered a superfood, as they’re rich in omega-3 fatty acids, fiber, protein, calcium, magnesium, and antioxidants — all of which support the overall health and development of your little munchkin. The trinity of chia seeds, milk of choice, and fruit topping in this parfait sends its nutritional profile to a whole other level.

Chia pudding and other soaked chia seed recipes are appropriate for baby led weaning, but it’s usually advised to start with small amounts and gradually increase as tolerated, due to chia’s high fiber content.

Makes 3, 4-oz chia pudding parfaits

Ingredients:

1 cup Ripple Kids (I use the sweetened kind here) OR your choice of dairy or non-dairy milk
3 tablespoons + 1 teaspoon chia seeds (plus more for thinner milks)
1 sprinkle of cinnamon
1 dash of vanilla extract
Finely diced, mashed, or pureed fruit like berries, mango, peaches, etc.

Optional Ingredients:

Small amount of your favorite sweetener, to taste
Additional toppings of your choice

Steps:

Add about half of your milk to a lidded jar, cup, or bowl.
Then add your chia seeds, cinnamon, vanilla, and optional sweetener, and give the whole thing a stir.
Add the rest of the milk and stir again.
Allow to sit out for 10 minutes, then give it one more good stir (get down into those corners to break up any clumped chia).
Cover and refrigerate for at least 4 hours, but I prefer 8 hours or overnight. If you’re not using Ripple Kids milk, check your consistency a couple hours before you plan to serve or assemble jars. If it’s too thin, you’ll want to add a little more chia (1-2 teaspoons), stir, and let set at least a couple more hours.
Once set, give it another good stir, and if you find it too thick, add a splash more milk.
Now, your pudding is ready to turn into pretty parfaits! Grab 3, 4-oz jars (or whatever vessels you like) and fill them, alternating scoops of pudding and prepared fruit. Note, when using really juicy fruits, I get the best (prettiest) results when I prep the fruit immediately before assembling the jars — otherwise, as I *just* learned, the fruit juices separate from the solids and bleed into the pudding.

Storage:

This chia pudding will last well in the fridge for up to 3-4 days. I’ve had mixed success freezing and thawing chia parfaits. If your kid is picky and easily turned off from textures, I wouldn’t freeze this.

Preferred supplies:

4-oz lidded jars

Nutrition:

To start, here are the key nutritional benefits of chia seeds alone, for babies and toddlers:

Omega-3 fatty acids: Omega-3s are essential for brain development, cognitive function, and overall health in young children. Chia seeds provide a plant-based source of these essential fats.
Fiber: Chia’s high fiber content helps promote healthy digestion, preventing constipation, which can be a common issue in toddlers.
Calcium: Chia seeds are an excellent source of calcium, which is important for building strong bones and teeth during early development.
Iron: Iron is essential for proper brain development and energy levels. While chia seeds contain plant-based (non-heme) iron, pairing them with vitamin C-rich foods (like fruits) can improve iron absorption.
Magnesium and Zinc: These minerals support the immune system, muscle function, and overall growth.

By making this recipe with Ripple Kids milk, we get a lot of added nutrition in the form of calcium, vitamin D, healthy fat, protein, phosphorus, potassium and choline. Ripple Kids is also fortified with DHA, an important omega-3 fatty acid for brain development, which is particularly important during the early years of life. If you’re curious how other milk options stack up, check out my milk nutrition deep dive here.

The addition of diced, mashed, or pureed fruit gives another boost of nutrition. For example, one ounce of berries, like blackberries or strawberries, gives a boost of vitamin C (to aid with iron absorption from the chia), antioxidants, and fiber.

Combined, this chia pudding parfait recipe works hard for your little one in a number of ways:

Provides balanced nutrients: The combination of chia seeds, Ripple Kids milk, and fruit provides a balance of healthy fats (omega-3s), protein, vitamins, and minerals, crucial for proper growth and development in toddlers.
Supports brain development: Omega-3 fatty acids from chia seeds and Ripple Kids milk, particularly DHA, contribute to healthy brain function and growth.
Supports bone health: This pudding is rich in calcium, magnesium, and vitamin D, which work together to support your peanut’s bone development.
Promotes gut health and digestion: The combination of fiber from chia seeds and fruit promotes gut health, while Ripple Kids milk is formulated to be gentle on the stomach, especially for kiddos with dairy or soy sensitivities.
Provides lasting energy: The complex carbohydrates and fiber from chia seeds and fruit provide a slow release of energy, making it a great snack for active toddlers.

Feeding notes:

As mentioned above, it is generally advised to start slow when introducing chia to your baby’s diet, since the high fiber content can take some getting used to.

It’s also important for baby led weaning (BLW) to stick with properly soaked chia preparations — basically, don’t serve dry or under-soaked chia seeds (soak for 2-4 hours minimum), as they can stick and expand in the throat or stomach and pose a hazard or discomfort.

Lastly, while it can be tempting to go all-in on chia after reading this, it’s best to serve chia in moderation. Chia seeds contain small amounts of anti-nutrients, such as oxalates, which can interfere with the absorption of certain minerals like calcium and iron when consumed in large quantities. This isn't a major concern in moderate amounts, but overdoing it might hinder nutrient uptake.

Allergen notes & adaptations:

This recipe is endlessly adaptable, with so many possible milk options, making it suitable for anyone without a chia seed allergy (which I understand to be rare!).

With or without tweaks, these chia pudding parfaits are, or can easily be:

Vegan
Egg-free
Dairy-free
Nut-free
Peanut-free
Soy-free
Sesame-free
Gluten-free

More ways to serve chia to your baby or toddler:

One of my favorite BLW recipes was for these chia seed pancakes! They’re a great way to intro chia seeds to your baby’s diet.
Another use on heavy rotation over here is chia seed jam — sugar-free and super simple. I actually covered my baby’s first birthday cake with strawberry chia jam since he is allergic to dairy.
Chia seeds make a great egg replacement for all kinds of baking, so if you have an egg-allergic kiddo, or just want to get creative with your baking, try a chia seed egg replacer.
Add chia to smoothies, oatmeal or yogurt by soaking in liquid first to make a chia gel — add that gel to your recipes instead of dry seeds.