Recipe description
July 29, 2026
Blueberry Chia Parfait Jars with Gut-Friendly Fiber
Creamy blueberry chia parfaits that support gentle digestion and fiber variety
Gut Friendly
Digestive Support
88%
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.
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Overall
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We found the following allergens in the recipe ingredients: milk
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich chia seeds and blueberries support gut health.
- Colorful berries provide polyphenols that nourish gut microbes.
- Yogurt adds protein and probiotics, with gentle sweetness from maple syrup.
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
Blueberry
1
bowl
Seed, chia
2
tablespoon
Yoghurt, whole
1
bowl
Maple syrup
1
teaspoon
Vanilla Extract
0.5
teaspoon
Instructions
1
In a small bowl, mix chia seeds with 3 tablespoons of water and let sit for 10 minutes to form a gel.
2
In a separate bowl, gently fold blueberries into yogurt and add vanilla extract and maple syrup to taste.
3
Layer the chia gel and blueberry-yogurt mixture alternately in serving jars.
4
Refrigerate for at least 30 minutes before serving to allow flavors to meld.
More Recipes For Your Gut
Nutrition
190 kcal
Calories
11 g
Protein
34 g
Carbohydrates
5 g
Fiber
12 g
Sugar
6 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
What are the main nutrition benefits of this parfait?
It provides fiber from chia seeds and blueberries, plus polyphenols and plant diversity that support gut-friendly fiber variety.
Can I make this dairy-free or vegan?
Yes. Use a plant-based yogurt (almond, soy, or coconut) and keep the maple syrup; the chia gel is dairy-free.
How should I store it and how long will it keep?
Refrigerate in jars; best within 1–2 days for fresh texture and flavor.
Can I use frozen blueberries?
Yes. Thaw them and drain before layering into the jars.
How can I adjust sweetness or make it sugar-free?
Reduce or omit the maple syrup, use unsweetened yogurt, or choose a natural sweetener in small amounts.
What substitutes work for yogurt?
Any plain yogurt (dairy) or plain plant-based yogurt; Greek yogurt will change the texture, so choose unsweetened.
How do I make the chia gel?
Mix chia seeds with water (about 3 tablespoons water per 2 tablespoons chia) and let sit 10 minutes until it forms a gel.
How many servings does this yield?
2 servings (two jars).
Are there common allergens to watch for?
Contains dairy or dairy-free yogurt depending on your choice; contains chia seeds. Check labels if you have dairy or chia allergies and avoid cross-contact.
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