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Red White Blue Chia Seed Pudding Cups

Looking for a patriotic treat that isn't packed with sugar? These sugar and dairy-free Red White Blue Chia Seed Pudding Cups are a beautiful healthy treat that's sure to be a crowd pleaser at patriotic parties!

Looking for a patriotic treat that isn’t packed with sugar? These sugar and dairy-free Red White Blue Chia Seed Pudding Cups are a beautiful healthy treat that’s sure to be a crowd pleaser at patriotic parties!

If your long holiday weekends are anything like mine, they’re filled with a little too much overindulging and red, white, and blue processed snacks by the truckload. By the time the last barbecue of the weekend rolls around, it feels like eons ago that I ate anything good for me. I like to bring a fun dessert option that’s both healthy and patriotic. These sugar and dairy-free Red White Blue Chia Seed Pudding Cups are a healthier dessert that’s sure to be a crowd pleaser!

Chia seeds are packed with omega-3s, fiber, antioxidants, and calcium. Combined with fruit, they’re a perfect treat that requires no oven and few dishes. I especially love making Chia Seed Pudding once the weather gets warmer. I’m not a big fan of heating up my house baking desserts. With only five ingredients, these pudding parfait cups are just as easy as picking up a processed, less healthy option at the store.

Red White Blue Chia Seed Pudding Cups

Kids will love to not only help make these, but to eat them too! Star-spangled treats are always a hit. It’s a toss up who loves them more – adults or their children. This recipe is one you’ll feel good about serving, knowing it’s making your family and friends healthier while still tasting delicious. Whenever I bring this along, I’m always everyone’s best friend for not bringing “just another heavy dessert”.

After you’ve blended each of the berries with the coconut milk, you’ll want to ensure that you’re putting the mixture into a large enough bowl. Chia seeds expand a bit as they absorb liquid. You’ll want to leave enough room in the bowl to allow for that. It doesn’t have to be a giant casserole dish. A medium sized air-tight container will be just fine.

I always leave a little extra shredded coconut, raspberries, and blueberries out of the recipe to use them to garnish each parfait cup. You could also have little dishes set out with each ingredient and allow your guests to move through the dessert line and garnish their own!

Double the recipe for a larger group or cut it in half if you need fewer servings. These refrigerate well; just be sure to eat them within a few days!

Red, White, and Blue Chia Seed Pudding

Prep Time: 10 minutes

Yield: Serves 6-8


  • 2 cups raspberries
  • 2 cups blueberries
  • 1 and 1/3 cups coconut milk, divided
  • 2 cups chia seeds, divided
  • 4 ounces coconut flakes


  1. Place raspberries and 2/3 cup coconut milk into blender.
  2. Blend until smooth and pour into medium-sized airtight container.
  3. Rinse clean your blender.
  4. Repeat process with the blueberries.
  5. Add 1 cup of chia seeds to each berry mixture.
  6. Stir well until combined.
  7. Place in the refrigerator for at least an hour or up to 1 day prior to serving.
  8. Remove from refrigerator and layer into individual-sized cups.
  9. Serve immediately.


Home Chef Tips: Double the recipe if you're serving a larger crowd! Stir in a few more tablespoons of coconut milk if the pudding gets too thick after refrigeration.

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We hope you enjoy these Red White Blue Chia Seed Pudding Cups from SoFabFood Contributor, Bailey from Paleo Bailey, as much as we do. If you love this recipe, you can find more like it by visiting our Dessert Section. For daily recipe inspiration, like us on Facebook and follow us on Pinterest. Enjoy!

This post first appeared on SoFabFood, please read the originial post: here

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Red White Blue Chia Seed Pudding Cups


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