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Red, White and Blue-berry Chia Seed Parfaits (Vegan and Keto Options, GF)

Updated: Aug 29, 2020

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Red White and Blue-berry Chia Seed Parfaits
Red White and Blue-berry Chia Seed Parfaits

Before the big Fourth of July BBQ there’s the daunting task of brunch. If you want to make sure it screams America like a personified eagle wearing a flag-patterned top hat, make these Red White and Blue-berry Chia Seed Parfaits.

These naturally-colored, cute parfaits are perfect to serve before your Fourth of July party or as a sweet treat afterwards. They’re meal prep friendly, meaning you can make them the night before or the morning of. You can enjoy them without having to add “make breakfast” to the already long list of things you have to get done. You can take a second to sit back and relax while you dig in and ignore the crashing sounds of your kids “setting up” the decorations.

Red White and Blue-berry Chia Seed Parfaits
Red White and Blue-berry Chia Seed Parfaits

Not only are these jars tasty, they’re also filled with nutrients. They make a great, lighter option before filling up on hot dogs and cornbread. The greek yogurt and chia seeds provide satiating protein, they’re refined sugar free, and there’s even two vegetables hiding in there. Would it be one of my recipes if I didn’t sneak a veggie into it?

Red White and Blue-berry Chia Seed Parfaits
Red White and Blue-berry Chia Seed Parfaits

On top of that, they’re also easy to customize according to your, or your guests’, dietary preferences. They’re naturally gluten free, and can easily be made vegan or keto. America is built on diversity and that includes food! Celebrate America by making sure that your vegan, keto friend who owns an alpaca is happy and full too.

If you make this recipe or any others on my blog, tag me in a photo on Instagram @figisisters . I would love to see your recreation!



Makes about 3 servings


48 g - White Chia Seeds*

170 g - Frozen, Riced Cauliflower

425 g - Greek Yogurt - Divided - Sub coconut yogurt for vegan

30 ml - Maple Syrup - Sub liquid sweetener of choice

12 g - Beet Root Powder - Sub 100 g of strawberries, 10 g of ground freeze dried strawberries, or natural red food dye for Keto

100 ml - Unsweetened almond milk

300 g - Blueberries

¼ tsp - Kosher Salt

¼ tsp - Vanilla Extract


In a microwave safe bowl, add in cauliflower. Steam in the microwave for 2-3 minutes or until just cooked through*.

In a bowl, add chia seeds and salt.

To a high speed blender, add in cauliflower, 170 g of greek yogurt, maple syrup, beet root powder, almond milk, and vanilla extract. Blend until completely smooth.

Pour blender mixture over the chia seeds and stir until no lumps remain. Allow to chill and thicken in the fridge for at least 2 hours.

When ready to assemble, distribute chia seed pudding to jars, add a layer of greek yogurt, top with blueberries and an extra drizzle of maple syrup if desired. Enjoy.

Store jars in the fridge for 3-4 days.


  • You can use black chia seeds as well, but this will affect the color.

  • Do not overcook the cauliflower or you will be able to taste it.

Got some extra blueberries? Toss them in this Blueberry Corn Salad that's perfect for a summer bbq.

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