Mango Lassi Chia Parfait With Protein, by Heather N.

The scent of cardamom instantly transports me back to my grandmother’s kitchen. She always had a jar of homemade lassi cooling in the fridge, the creamy yogurt drink infused with the subtle spice and the sweetness of ripe mangoes. This parfait, a modern twist on that classic treat, captures the essence of her love in every layer. It’s a reminder of simple pleasures and the joy of sharing a delicious, healthy moment.

Recipe Overview

• Prep Time: 5 minutes
• Total Time: Overnight chilling
• Servings: 4
• Yield: 1 bowl chia pudding
• Dietary Type: Gluten-Free

Ingredients

• 1 cup coconut milk
• 4 tablespoons chia seeds
• 1 teaspoon cardamom
• 1 teaspoon vanilla
• 1 teaspoon liquid stevia or 1 teaspoon artificial sweetener, of choice
• 1 fresh mango
• 1 tablespoon Unjury protein powder (vanilla or plain, I used Unjury)
• 1 tablespoon flaked coconut (unsweetened) or 1 tablespoon coconut flakes (unsweetened)
• 1⁄4 cup 2% Greek yogurt (I use Fage)

Equipment Needed

• Mixing bowl
• Spoon
• Refrigeration
• Serving glasses or bowls

Instructions

1. In a mixing bowl, combine the coconut milk, chia seeds, vanilla, sweetener, cardamom, and protein powder. Ensure all ingredients are well incorporated.
2. Refrigerate the mixture and allow it to set overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency. A minimum of 6 hours is recommended, but overnight provides the best texture.
3. Prepare your serving glasses or bowls.
4. Layer the chia pudding, yogurt, and mango. Repeat the layers until the glass or bowl is filled. Start with a layer of chia pudding at the bottom, followed by a layer of yogurt, and then a layer of diced fresh mango.
5. Top with remaining mango and coconut chips or flakes for added flavor and texture.

Expert Tips & Tricks

• For a smoother chia pudding, use a blender to combine all ingredients before refrigerating. This ensures the chia seeds are evenly distributed and break down slightly, resulting in a silkier texture.
• If you find the pudding is too thick, add a splash more coconut milk to reach your desired consistency.
• Don’t be afraid to experiment with different sweeteners. Agave nectar, maple syrup (use sparingly!), or even a touch of honey (if not strictly vegan) can be used in place of stevia or artificial sweeteners.
• To prevent the mango from browning, lightly toss the diced mango with a squeeze of lemon or lime juice.
• For a more decadent parfait, consider adding a sprinkle of chopped nuts, such as almonds or pecans.
• Consider adding a dash of lime zest or lemon zest for extra aroma.
• If you like a thinner consistency for your yogurt, you could blend it with a tablespoon or two of coconut milk before layering the parfait.
• To avoid clumping of chia seeds when mixing with the coconut milk, use a whisk instead of a spoon and mix vigorously for about 30 seconds before refrigerating.

Serving & Storage Suggestions

Serve the Mango Lassi Chia Parfait immediately after assembly for the freshest flavor and best texture. The parfait is best enjoyed chilled.

If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. The chia pudding may thicken slightly over time, so you may need to add a splash of coconut milk to restore the desired consistency before serving.

It’s not recommended to freeze the parfait, as freezing can alter the texture of the chia pudding and yogurt.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	172.4 kcal	N/A
Calories from Fat	N/A	67%
Total Fat	12.8 g	19%
Saturated Fat	11.1 g	55%
Cholesterol	0 mg	0%
Sodium	12.2 mg	0%
Total Carbohydrate	15.3 g	5%
Dietary Fiber	1.6 g	6%
Sugars	12.1 g	48%
Protein	1.9 g	3%

Note: Nutritional information is an estimate and may vary based on specific ingredients and serving sizes.

Variations & Substitutions

• Vegan Variation: Ensure your yogurt and protein powder are plant-based. Many delicious coconut or almond milk yogurts are available.
• Different Fruits: Swap the mango for other fruits like berries, peaches, or pineapple, depending on the season and your preference.
• Spice Variations: Experiment with other spices like cinnamon, nutmeg, or ginger for a different flavor profile.
• Nut Butter Boost: Add a tablespoon of almond butter or cashew butter to the chia pudding mixture for added protein and healthy fats.
• Chocolate Indulgence: Stir in a tablespoon of cocoa powder into the chia pudding mixture for a chocolatey twist. Top with cacao nibs for extra crunch and antioxidant benefits.
• Seed Power: Add flax seeds or hemp seeds to the chia pudding for a boost of omega-3 fatty acids and fiber.

FAQs (Frequently Asked Questions)

Q: Can I make this parfait ahead of time?
A: Yes, the chia pudding needs to set overnight, making it perfect for meal prepping. Assemble the parfaits just before serving to prevent the fruit from becoming soggy.

Q: Can I use regular milk instead of coconut milk?
A: Yes, you can substitute with regular dairy milk, almond milk, soy milk, or any other milk alternative you prefer. The taste and consistency may vary slightly.

Q: What if I don’t have protein powder?
A: You can omit the protein powder or substitute with a tablespoon of your favorite nut butter for added protein and flavor.

Q: Can I use frozen mango?
A: Yes, frozen mango works well. Just make sure to thaw it completely and drain any excess liquid before using it in the parfait.

Q: Is liquid stevia necessary?
A: No, the liquid stevia or artificial sweetener is optional. You can adjust the sweetness to your preference or omit it altogether if you prefer a less sweet parfait. Adjust sweetness according to your preference.

Final Thoughts

This Mango Lassi Chia Parfait is a delightful way to start your day or enjoy a healthy and satisfying snack. The combination of creamy chia pudding, tangy yogurt, and sweet mango is a match made in heaven. I encourage you to try this recipe and customize it to your own liking. Don’t hesitate to experiment with different fruits, spices, and toppings to create your perfect parfait. Share your creations and feedback – I’d love to hear how you make this recipe your own!