Steps
- 1
In a small bowl, combine chia seeds and unsweetened almond milk; stir well and let soak for at least 10 minutes until gel-like.
- 2
In a separate bowl, mix low-fat cottage cheese with vanilla extract and stevia powder until smooth and creamy.
- 3
Wash and prepare mixed berries, cutting larger strawberries into smaller pieces for even layering.
- 4
Take two clear serving glasses and add a spoonful of the cottage cheese mixture as the first layer.
- 5
Add a layer of the soaked chia seed gel over the cottage cheese layer.
- 6
Add a layer of mixed berries on top of the chia layer.
- 7
Repeat layering with remaining cottage cheese, chia gel, and berries until the glasses are filled.
- 8
Top each parfait with a few fresh mint leaves for garnish.
- 9
Serve immediately or chill in the refrigerator for up to 1 hour before serving for a cooler dessert.
Tips from the Chef
Soaking chia seeds longer (up to 30 minutes) will give a thicker gel texture.
Use fresh berries in season for the best flavor and natural sweetness.
Adjust the sweetness by adding more or less stevia powder according to taste.
For added texture, sprinkle a few crushed nuts like almonds or walnuts on top before serving.
Keep the parfait refrigerated if preparing in advance to maintain freshness and texture.
You can substitute almond milk with any other low-calorie plant-based milk as preferred.
Ingredients
- 1 cup cottage cheese (low-fat)
- 2 tbsp chia seeds (soaked in water)
- 1 cup unsweetened almond milk (for soaking chia seeds)
- 1 cup mixed berries (blueberries, raspberries, strawberries)
- 0.5 tsp vanilla extract (pure)
- 1 tsp stevia powder (or preferred sweetener)
- 4 leaves fresh mint leaves (for garnish)
Nutrition
(per serving)
Calories
220
Protein
16.1 g
Carbs
19.3 g
Fat
8.7 g