Overnight chocolate pudding and strawberry parfait

Contributed by Food for health editors

Overnight chocolate pudding and strawberry parfait
Chia seeds, which are high in omega-3s and fiber, are the secret to this incredibly simple and delicious treat! With a few hours (up to overnight) in the fridge, chia seeds transform the almond milk into a creamy pudding. You can blend this recipe for a smoother pudding, or skip that step if you’re a fan of tapioca-style puddings. Adapted from the Minimalist Baker, this recipe calls for blending the pudding and layering with strawberries for an easy, healthy and decadent dessert parfait.

Servings: 4

Prep time: 15 minutes (plus time to chill)


  • 1 1/2 cups unsweetened almond milk
  • 1/3 cup chia seeds
  • 1/4 cup cacao or unsweetened dark-chocolate cocoa powder
  • Pinch of sea salt
  • 2 to 4 tablespoons maple syrup, to taste
  • 1 pint strawberries, sliced


  1. Add all ingredients except maple syrup and strawberries to a mixing bowl and whisk to combine. If not blending, sweeten to taste with maple syrup. If blending, you can sweeten later with maple syrup.
  2. Pour into a jar or other sealable container and chill in the fridge overnight or at least 3 to 5 hours, until it's achieved a pudding-like consistency. If chia seeds seem to be clumping, shake a few times.
  3. If blending, add to a blender and blend until smooth and creamy, scraping down sides as needed. Sweeten to taste.
  4. To serve, spoon 2 heaping teaspoons of pudding into a cup or small glass. Layer strawberry slices on top of pudding. Repeat until the glass is nearly full, top with a dollop of pudding and garnish with two strawberry slices.

Nutrition information (per serving)

using 2 tablespoons maple syrup:

  • Calories: 170
  • Total fat: 7 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 135 mg
  • Total carbohydrate: 26 g
  • Dietary fiber: 10
  • Sugars: 12 g
  • Protein: 5 g