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Guilt Free Indian Flavored Low Carb Chia Pudding Parfait

Who doesn’t love good low carb chia pudding parfait cups? They’re delicious, healthy, satisfying, and super-easy to make. This Indian flavored low carb Chia Pudding Parfait Cups is often my household go-to for a breakfast parfait or a mid-afternoon snack, but it can also be a decadent dessert for special occasions, holidays, and dinner parties. It will leave your guests asking for seconds. Well, feel free to have seconds and even thirds, because this dish is healthy, low in calories, and totally guilt-free!

Guilt-Free Indian Flavored Low-Carb Chia Pudding Parfait

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These cardamom low-carb chia pudding parfait cups make a great breakfast and can be prepared easily overnight. This parfait recipe is sugar-free.
Servings: 2
Prep Time: 5 minutes
Total Time: 5 minutes


  • 1 cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • 1/4 teaspoon fresh vanilla bean seeds or 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cardamom
  • 1 pinch saffron threads
  • 1/2 teaspoon goji berries or raisins
  • 1/2 teaspoon flax seeds
  • 1/2 teaspoon hemp seeds
  • 1/3 cup fresh seasonal berries
  • 1 medium chopped date
  • 2 whole walnuts chopped
  • 1 teaspoon pumpkin seeds
  • 1 teaspoon sunflower seeds
  • 1 teaspoon mint leaves chopped


Cooking Instructions

  • In a medium bowl, add almond milk, chia seeds, vanilla, cardamom, saffron, goji berries, flax seeds, and hemp seeds.   
  • Whisk well until combined without any clumps. 
  • Cover and set aside to set for at least 1 hour or overnight in the refrigerator.
  • When ready to eat, place in a bowl and add fruits, date, nuts, and seeds.
  • Garnish with mint leaves and serve immediately.

Bon appétit!

    Pro Tips & Meal Prep Ideas

    • This decadent pudding can be stored in cute mason jars or in a sealed container in the refrigerator for up to 1 week.
    • Feel free to make this yummy Cardamom Chia Pudding as a healthy breakfast or snack ahead of time. Whisk all ingredients until well blended, add your favorite toppings, leaving off the nuts until ready to serve, secure with a tight lid in the refrigerator or freezer for at least an hour. Eat when ready!
    • If you decide to freeze the chia pudding, just remove from the freezer, and place it in the fridge the night before you’d like to enjoy it. It will thaw overnight.
    • If you plan on adding nuts, hold off until you are ready to eat before adding; adding nuts during meal prep can make the nuts soggy.
    • Here are some topping combinations I have been loving recently, Mango with shredded coconut, nectarines and candied ginger, pineapple, and mango.
    • Adjust your pudding thickness by using more or less milk. This is really a personal choice that you can achieve by experimenting until you have it just to your liking.
    • Because this low-fat pudding makes an awesome meal prep option, I recommend making a few different flavor variations at the beginning of the week so you can enjoy all week long. If you have options that have fruit, be sure to use those first, as the longer fruit sits, they can become mushy, unless of course you wait to add those toppings right before consuming.


    How to Make a Low Carb Chia Seed Parfait

    Did you know that there are black and white chia seeds that you can use to make these? They contain the same nutritional value, so it really depends on which color you prefer, and which is most accessible at your local grocery store. Making these heavenly Indian low carb chia pudding parfait cups is effortless, and nothing is better when your dish comes out looking Insta ready, no filter required. These bowls are so pretty, you wouldn’t want to eat it, but you must because it is so freakin awesome! Here are some simple steps to making these:

    • Add the milk and chia seeds to a bowl with any additional seeds you like (hemp, flax), your spices, and flavorings (vanilla bean, cardamom, saffron, goji berries).
    • Mix well, making sure there are no lumps.
    • Place in the refrigerator for at least an hour.
    • You can separate into ramekins now if you like.
    • Add your favorite fruits or granola toppings and indulge already!

    Is Low Carb Chia Pudding Good for You?

    The short answer to this very important question is YES! Did I say YES!? But I want to give you the facts to back-up my answer, you will be intrigued that a little tiny seed can do so much! This delicious yogurt parfait is delicious and healthy!

    “Ch-Ch-ch-chia” do you remember this jingle from way back in the 80’s? It was catchy at the time, but little did we know that chia seeds would one day be called a superfood. Chia seeds contain several elements that, when eaten as part of a balanced plant-rich diet, can aid in the prevention of the development of various chronic diseases, help lower the blood sugar response to eating, and may work as an appetite suppressant because of their high fiber content. Chia seeds are also an excellent source of omega 3 and can be eaten raw or prepared in several dishes. One ounce of chia seeds has about 6 grams of protein and 10 grams of dietary fiber. With the additional stars such as almond milk, flax seed, nuts, berries and cinnamon, this Chia Pudding is excellent for your total body health. Our body is a temple, and it will definitely thank you for consistently depositing these highly nutritious foods in it.

    Want to make chia seeds in yougurt part of your life ASAP? Here are some quick and sneaky ways you can start with right away…sprinkle them on your salads, parfaits, oatmeal, porridge, smoothies, teas, oh and try my Chia Raspberry Jam in jelly form, your mind will be blown away, and you can also use it as a great thickening agent as well.


    Low Carb Chia Pudding Parfait

    Is Chia Seed Pudding Good for Weight Loss?

    Ok here’s the skinny on chia seeds and how it can help with weight loss. Two tablespoons of chia seeds have almost 10 grams of fiber, that’s around 40 percent of the suggested daily intake. Diets high in fiber have been linked to weight loss as it helps us to stay fuller longer. When you are making your delicious dishes like this low carb Chia Seed Pudding, take a moment to look at all the ingredients. Certain ones to pay close attention to are the sugars, the sugar in any sweeteners chosen, the number of fruits added, the type of milk selected, (sweetened/unsweetened), etc.


    My Indian take on a very western chia pudding amplifies the flavor. This low-carb dessert does not have any added sugar because it is sweetened with dates and berries. I love having mine with berries but feel free to use your favorites; mangoes and pomegranates goes well too. It is satisfying no matter what combination you try, and it’s a must to incorporate this in your life, pronto!

    Nutritional Information

    There are a multitude of health benefits to this low carb Chia Seed Pudding if prepared as directed.  Here are a few you can gain by using the ingredients in this dish:


    • Almond Milk- Has no saturated fat, can help prevent high blood pressure and contribute to overall heart health. It also contains added Vitamin E, and is rich in added B vitamins and Iron, which promotes muscle strength and healing.
    • Chia Seeds- Are anti-inflammatory in nature and a good source of Omega-3 fatty acids, Fiber, antioxidants, Iron, and Calcium. The nutrients in chia seeds can improve skin health, heart health, bone health, oral health and even reduce inflammation in the body. Check out some more health benefits of chia seeds here.
    • Vanilla Bean Seeds- Can be a great sugar substitute due to its low sugar content, the scent can promote a relaxing and calming effect and has antioxidant properties.
    • Ground Cardamom- Is rich in Vitamin A, helps protect the liver, improves metabolism, boosts digestion, and can fight off infection.
    • Saffron- Is a powerful antioxidant, may reduce PMS symptoms, and may help to curb appetite.
    • Goji Berries- Can protect the liver against infections, help in reducing stress and fatigue, reduces the risk of cardiovascular diseases, help to reduce cholesterol and diabetic levels, and improve gastrointestinal functions.
    • Flax Seeds- Is high in Omega-3, Vitamin B, Magnesium, Iron, Fiber, and can aid in constipation, lower cholesterol and blood pressure levels and is packed with antioxidants.
    • Hemp Seeds- Is high in Calcium, Iron, Amino Acids, Fatty Acids, and Vitamin A which can aid in brain function, weight loss, boost the immune system, and reduce inflammation in the body.
    • Berries- Packed with antioxidants and loaded with Vitamin C, all of which can help lower blood pressure levels, have cancer fighting properties, improve eyesight, and keep bones strong.
    •  Dates- Rich in Vitamin B1, B2, B3, B5, is a rich source of protein and can aid in healing the digestive tract, help maintain a healthy weight, and reduce the risk of stroke.
    •  Walnuts- Is rich in Vitamin E and Vitamin B-complex which can aid in lubricating the digestive system, maintaining cholesterol levels, improving brain health and a healthy metabolism.
    •  Pumpkin Seeds- Is high in Omega-3, Zinc, and Magnesium and can help in relieving insomnia, stabilizing blood sugar levels, aid in digestion and maintain cholesterol levels.
    • Sunflower Seeds- Is a good source of Fiber, Iron, Vitamin E, protein, and phosphorus. They can help in regulating cholesterol and blood sugar levels and promote a healthy immune system.
    • Mint leaves- Contains Vitamin A, Fiber, and Iron which can help to clear up congestion, promote digestion, and a natural stimulant for fatigue and depression.
    •     It’s healthy.
    •     It’s gluten-free.
    •     It’s vegan.
    •     It’s dairy-free.
    •     It’s diabetic-friendly.

    Leave a comment below and be sure to send me pictures @veggiecurean!