Cooler weather leaving you missing your tropical summer vacation? No worries – I’ve got the best Tropical Mango Chia Pudding Parfait recipe for you that you can make all year long. Using fresh mangoes is optimal but frozen would work just fine, too. These make-ahead so well for breakfast, snack or pre-post workout. If you meal prep, you can whip these up in minutes and have them for the rest of the week as a healthy yet sweet go-to.
This Tropical Mango Chia Pudding Parfait is optimal for breakfast or fueling a workout because of the combination of whole foods that it offers. Start your day off right – or fuel your body to be active – with complex carbohydrates. Mango offers plenty of that plus a collection of B-vitamins and antioxidants like vitamin C and beta-carotene. Chia seeds are also rich in fiber plus they are a protein source AND offer healthy fats in the form of alpha-linolenic acid (ALA) at about 5 grams per ounce. Chia seeds also offer minerals like calcium, magnesium, iron and zinc – a really nice combination of nutrients for a vegan recipe. Calcium, vitamin D, zinc and iron can absolutely be obtained from a vegan diet but you’ll need to ensure you’re getting enough.
If you like chia pudding, check out my tapioca recipe as well for another idea of healthy, delicious snacks and desserts.
- 1 cup BPA-free canned redduced-fat coconut milk
- 4 Tablespoons chia seeds
- 2 cups fresh chopped mango (use frozen if needed instead)
- Unsweetened shredded coconut flakes
- In a medium mixing bowl, whisk together coconut milk and chia seeds. Cover and refrigerate for 30 minutes. Meanwhile, place mango in a blender or food processor and blend until smooth. Using small glass cups or mini mason jars, place 2-3 Tablespoons mango puree in the bottom. Spoon 1/4-1/3 cup chia seed coconut mixture on top of the mango then top with another 2-3 Tablespoons mango puree. Garnish with coconut flakes and serve cold.
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.