These Gluten-free, Vegan chia jars are a perfect, nutritional, easy vegan breakfast with a healthy raspberry smoothie layered on top of my classic chia pudding.
Chia pudding has featured numerous times on this blog, and here it is once again. This time I have a simple raspberry smoothie layered chia pudding jar. This is a great option for an easy vegan breakfast, snack or dessert. Plus, it’s incredibly nutritious and delicious.
I’ve gone into more detail about the nutrition & benefits of chia seeds within my Detox smoothie layered chia pudding post. Without repeating myself too much, I know many people are most curious about the calorie count of chia pudding.
Chia pudding calories can range depending on what plant based milk you use and the sweetener. However, chia seeds are around 69kcal per tbsp, meaning roughly 105kcal for this recipe. With maple syrup and low-calorie milk, a serving of chia pudding in this recipe can be as low as 140kcal. This is without the smoothie topping.
I think of chia pudding as a super versatile dish for a meal or snack because of this. For a light snack then prepare a plain chia pudding with some nutritious toppings such as fresh or frozen fruit. For breakfast, I like to add fresh smoothies as well as other toppings.
The mixture of healthy fats, protein, fibre etc. make for a wonderful meal to be enjoyed by all. It’s also precisely what I look for in breakfast recipes, to start the day off ‘right’. Plus, it’s gluten free, dairy free, vegan, refined sugar free etc.
Having already made recipes including a detox smoothie, mint smoothie, and strawberry smoothie, this time I’ve turned to the small but delicious raspberry.
Why the raspberry smoothie?
Yes, this smoothie tastes delicious, and I love experimenting with flavours. However, this raspberry smoothie is also highly nutritious.
It contains a blend of banana, raspberries and plant-based milk/ liquid and that’s it.
Bananas are an ingredient I love to include in recipes. They are packed with nutrients including fibre, potassium and vitamin b6 as well as many others. These combined, work to improve heart health, digestion, blood sugar levels and more.
Raspberries are packed with nutrition but also fairly low-calorie. They are an excellent source of fibre and the antioxidant Vitamin C. They also contain lower levels of Vit A, B6, calcium and zinc etc.
The various nutrients in raspberries work together for a lot of health benefits. This includes having cancer-fighting properties, improving heart and circulatory health. It also has anti-inflammatory properties, which can reduce the risk of several chronic conditions including heart disease, cancer, diabetes and even conditions like Alzheimers.
Due to the high fibre and low-calorie content, this also means raspberries keeping you full for longer with low calories.
For the liquid in the smoothie, you have various choices. Most plant-based milks will work well ( including this homemade almond milk or coconut milk). However, you could also use coconut water for a slightly lighter, yet still highly nutritious, option.
And then, of course, you can boost nutrition even more with your choice of toppings. This includes fresh, frozen or dried fruit, and homemade nut & seed butters. I also like to sprinkle on cacao nibs, puffed quinoa or coconut flakes.
How to make the raspberry smoothie layered chia pudding jar:
If you’ve seen any of my other chia pudding recipes on this blog, then you’ll probably be very aware of how to make this chia pudding by now.
To make double sure that they don’t clump, you can leave the chia pudding a couple of minutes after first mixing. Then stir again and leave to set.
When leaving to set, leave the chia pudding covered in the fridge for 2 hours or overnight. This is also the time to pop your banana and raspberries in the freezer.
When you’re ready to serve, then you can prepare the raspberry smoothie. Do this by blending all the smoothie ingredients, till smooth.
Using frozen bananas and raspberries will yield a thick, creamy smoothie. If you want something lighter, then you can use room-temp banana instead.
Layer the raspberry smoothie over the chia pudding and add toppings. You could use fresh or frozen fruit as well as sprinkles ( coconut flakes, etc.). You could also add some homemade peanut butter or almond butter for a PBJ style dish. Alternatively, you could also add some cacao nibs or dark chocolate chips.
For a fun smoothie variation, you could also add some rose water. Alternatively, some additional detox ingredients like avocado or beetroot.
Note* When meal prepping, I like to make a weeks worth of chia pudding in a large bowl. However, you can also prepare the individual portions of chia pudding directly into the mason jars.
The Raspberry Smoothie Layered Chia Pudding Jar Recipe:
Raspberry smoothie layered Chia pudding jars
Layer 1: Chia pudding
- 1 cup almond milk or any milk of choice
- 3 tablespoons chia seeds
- 1/4 teaspoon vanilla extract or powder
- 1/2 tablespoon maple syrup or your favourite natural sweetener
Layer 2: Raspberry smoothie
- 1 banana frozen
- 1/2 cup raspberries frozen
- 1/2 cup almond milk or any liquid of choice
Toppings (optional toppings):
- Puffed quinoa with seeds and freeze dried raspberry powder
- few frozen raspberries
- Leave the chia pudding covered in the fridge for 2 hours or overnight, to thicken. This is also the time to pop your banana and raspberries in the freezer.
- When you're ready to serve, then you can prepare the raspberry smoothie. Do this by blending all the smoothie ingredients, till smooth. Using frozen bananas and raspberries will yield a thick, creamy smoothie. If you want something lighter, then you can use room-temp banana instead.
- Layer the raspberry smoothie ** over the chia pudding and add toppings. You could use fresh or frozen fruit as well as sprinkles ( coconut flakes, etc.). You could also add some homemade peanut butter or almond butter for a PBJ style dish. Alternatively, you could also add some cacao nibs or dark chocolate chips.
Other Chia Pudding Recipes You May Like:
The majority of my chia pudding recipes are a mixture of delicious, vegan chia pudding topped with smoothie. This includes my Detox smoothie layered chai pudding. I also have a delicious chocolate & berry smoothie layered chia jar. For a simpler, smoothie free version then you might like these oceanic chia pudding jars.
Other Healthy Vegan Breakfasts you might like:
For other healthy, vegan breakfasts I have a few options. These include this delicious granola ( Christmas flavoured but perfect year-round). I also have a collection of vegan healthy dessert-inspired overnight oats. Lastly, I have a variety of different smoothie on my page -which includes this delicious rose & raspberry smoothie bowl.
Alternatively, feel free to browse the breakfast tag on my blog, for other options.
Let me know in the comments if you have any questions. Also, I love to see your recreations, so feel free to tag me on Instagram @AlphaFoodie.