Recipe description
June 16, 2026
Berry Chia Yogurt Parfait Cups
Berry Chia Yogurt Parfait Cups: Fiber-rich, gut-friendly snack
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: milk
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chia seeds and berries.
- Polyphenol-rich berries support gut health through plant compounds.
- Includes fermented yogurt for probiotic-friendly bacteria.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Yoghurt, whole
2
bowl
Seed, chia
4
tablespoon
Blueberry
1
bowl
Raspberry, red
1
bowl
Blackberry
1
bowl
Honey
1
tablespoon
Instructions
1
In a bowl, combine the yoghurt and honey. Mix well until smooth.
2
In serving cups, layer the yoghurt mixture at the bottom.
3
Add a layer of chia seeds on top of the yoghurt mixture.
4
Next, add a layer of mixed berries (blueberries, raspberries, and blackberries).
5
Repeat the layers until the cups are filled.
6
Chill the parfait cups in the refrigerator for at least 30 minutes before serving.
7
Serve the parfaits cold and enjoy.
Nutrition
210 kcal
Calories
11 g
Protein
18 g
Carbohydrates
6 g
Fiber
9 g
Sugar
7 g
Fat
1 g
Saturated fat
0.1 g
Salt
FAQ
What ingredients are in Berry Chia Yogurt Parfait Cups?
Typically yogurt, berries, and chia seeds; you can add granola, nuts, or other fruit to taste.
How should I store these cups, and how long do they keep?
Refrigerate after assembly; best eaten within 1–2 days; keep them covered.
Can I make this vegan or dairy-free?
Yes—use plant-based yogurt (soy, almond, coconut) and vegan toppings.
Are chia seeds safe to eat, and should I soak them?
Chia seeds are generally safe; soaking can improve texture and digestibility. Hydrate them in yogurt or water.
How can I customize the flavors?
Add vanilla, citrus zest, or try different berries; top with nuts or granola for crunch.
Are these gluten-free?
They’re naturally gluten-free if you use gluten-free add-ins; check labels on any granola or toppings.
Do these cups support gut health?
They provide fiber from chia and berries and live cultures from yogurt, which fits a balanced gut-friendly routine.
Are these kid-friendly?
Yes, with bite-sized fruit and hydrated chia; supervise younger children with chia.
How should I portion these for a snack or meal?
A typical serving is about 1 cup: 1/2 cup yogurt, 1/2 cup berries, 1–2 teaspoons chia seeds; adjust to taste.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.