Test Kitchen: Sargent Choice Chia Seed Pudding Parfaits

Mia Sugarman, SAR Dietetics ’22
Patricia Orus-Deya, SAR Dietetics ’23

Recipe modified from insidebrucrewlife

Yield: 3 Servings

Ingredients for 3 servings chia pudding:
1 cup milk or milk alternative
1-2 tablespoons honey
½ teaspoon vanilla extract
¼ cup chia seeds

Berry Jam
12 ounces frozen berries, thawed (blackberry, blueberry, raspberry, mango)
1 tablespoon cornstarch
2 tablespoons honey

Toppings (per 1 serving)
1 tablespoons berry jam (recipe below)
¼ cup granola
1 banana sliced
Handful of fresh berries or thawed berries from frozen

Chia Pudding Directions:

  1. Whisk together milk, honey, vanilla, and chia seeds in a bowl
  2. Place the bowl in the refrigerator for 10 minutes. Stir again to ensure the chia seeds are spread out.
  3. Let the mixture chill for a few hours or overnight until thickened.
  4. Divide the pudding into three containers/jars.
  5. When ready to eat, add berry jam and gently spread over chia pudding. Top with berries and serve immediately.

Berry Jam Directions:

  1. Place berries in a saucepan over medium heat, or microwave in a bowl in 30 second increments. Heat, stirring occasionally until softened and juice has been released.
  2. Mash the berries with a fork. Remove pan from heat, or bowl from microwave.
  3. Place 2 tablespoons of berry mixture from pan into a separate bowl, and mix in cornstarch.
  4. Place pan back on medium-heat stove, or microwave for another 30 second increment. Slowly stir in cornstarch mixture, and heat until thickened (2-3 minutes in the microwave, 4 minutes on stove top).
  5. Remove pan from heat and store jam in a refrigerated jar or container.

What we liked:

  • It was easy to make and can be made in the dorms for breakfast or a desert as it did not require an oven or other heating appliances.
  • It is a versatile dish, as it works as both a snack and a meal.
  • The chia had a very unique texture and tasted both creamy and crunchy.
  • It was suitable for a vegan or vegetarian diet.
  • It can be easily stored in the refrigerator and can last a long time.


  • Add the spices of your choice to make it more flavorful like cinnamon or nutmeg.
  • Batch cook at the beginning of the week to enjoy a quick, easy breakfast!

Nutritional value:

  • The chia seeds are high in omega-3 fatty acids and are a source of calcium.
  • Milk is also a good source of calcium.
  • The berries used for the jam are high in antioxidants