This chia seed pudding parfait recipe is perfect for those of us who still believe in breakfast but don’t always have time to make it.

If you’re not on the “I don’t get hungry until noon,” intermittent fasting train, then you probably need to eat at least a little something in the morning to keep your energy up until lunch.

Unfortunately, many of us don’t have time to make it most mornings when we’re rushing out of the door to beat traffic. Then we have to settle for a banana, a bar, or every vegan’s favorite: a dry bagel.

This is why I love an overnight, take it to-go recipe.

This chia seed pudding parfait recipe pays homage to yogurt parfaits (which vegans can still enjoy with so many delicious vegan yogurts on the market), but in a cleaner, healthier version.

Chia seeds are tiny but mighty, packed with fiber, omega-3, protein, iron, calcium, and more. Just 3 tbsp of chia seeds, which is the amount used in this recipe, contains:

• 5 g of protein
• 5.3 g, 486% RDI of omega-3s
• 5 g, 30% RDI of iron
• 18% RDI of calcium
• 236% RDI of vitamin K

When chia seeds are left to soak in liquid for several hours, the outside membrane plumps up and binds together to form a gel-like consistency. Chia seed pudding is what happens when you soak them overnight in non-dairy milk, like almond, oat, coconut, or soy.

The ratio is key. The way to get a perfect consistency every time is to use 1 tbsp of chia seeds for every ¼ cup of milk. 

Once you’re armed with the golden ratio, just top off with some fruit and granola in the morning. You can sleep well knowing that a filling and nutritious breakfast is waiting for you ready to go in the fridge.