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Home » Recipes » Vegan » Matcha Chia Oat Parfait {nf}

Matcha Chia Oat Parfait {nf}

Published: Feb 6, 2019 · Modified: Mar 1, 2021 by Julie Rosenthal · 1 Comment

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Matcha Chia Oat Parfait - gluten-free, delicious, made with 3 layers of yum! Made with whole ingredients such as chia seeds, quick-cooking oats, coconut, matcha, and maple syrup to name a few. 1 layer of matcha flavored oats, followed by a creamy thick layer of vanilla chia pudding, last loaded with tons of fruit.   The best breakfast when you want something filling and fun! Gluten-free, dairy-free, and nut-free.

Matcha chia oat sundae parfait gluten-free and vegan

Every layer tastes like magic.  Even that sunflower seed butter drizzle at the top.  It's pretty strange that I don't have a lot of chia pudding or oat parfait recipes on my blog because I make them often.  In fact, when I transitioned from a gluten-free diet to a Paleo diet with a sensitivity to eggs, and nuts this became my go-to breakfast!  And to this day, it still is.  Chia pudding and oatmeal dishes are easy breakfasts to make, so why not pair them together?  Chia pudding on its own isn't filling enough.  Add that delicious oatmeal and fruit and you've got yourself a nutritious breakfast!  Paired with a drippy sunflower seed butter drizzle completes the meal.

Matcha chia oat parfait sundae vegan gluten-free and sugar-free

Recently, I've been admiring all those gorgeous parfaits I see on Instagram, so in honor of all the talented recipe developers out there doing their magic, this is my take on the whole parfait trend sans nuts, gluten, dairy, banana, avocado, and refined sugar.  Yet, this combo is still magical in taste, flavor, and texture!

Matcha oat chia parfait sundae

IS IT EASY TO MAKE CHIA PUDDING AND OATMEAL?

  • YES!
  • Chia pudding is so easy to make all you need are the ingredients, a jar, and a lid.  Add it all in, shake it up, and put it in the fridge for a few hours or overnight
  • It will be ready by the morning
  • You can even customize it and make it creamier and thicker or thinner by how much milk you use
  • Making quick cooking gluten-free oats from scratch will always taste better when you make it.
  • Oatmeal only requires two ingredients to cook: water and gluten-free oats and 1.5 minutes to make
  • After that, you add powders, toppings, and sweeteners and mix again
  • Top with fruit, drizzle, or dollop of nut/seed butter and your breakfast is ready

Matcha oat chia sundae parfait vegan and gluten-free

HOW TO ASSEMBLE CHIA OAT PARFAITS

  • Here's the deal, chia pudding is not super filling unless you add all the healthy and clean goodies on top and in between
  • It's not just about topping the top layer off with delicious goodies
  • Don't leave the other layers out.  In between each layer should be something with lots of oomph
  • Treat every layer like the top and final layer
  • That way when you dig in, you are really digging into nutritious goodness that will keep you full and satiated, and isn't that the point of a healthy breakfast?  It should fuel you for hours
  • Since these are nutrient-dense low sugar toppings, feel free to add a medley so that it makes you excited to eat it.  Plus adding a medley means you are adding lots of nutrients that your body needs

OTHER LOW SUGAR TOPPING IDEAS

  • pear slices fresh or cooked
  • apple chunks with cinnamon warmed or raw
  • fresh mango
  • sunflower seeds
  • pumpkin seeds
  • hemp seeds
  • If you can tolerate nuts:
  • brazil nuts
  • praline nuts
  • walnuts
  • almonds
  • pistachios
  • cashew nuts
  • macadamia nuts
  • hazelnuts
  • tahini
  • pumpkin seed butter
  • hemp butter
  • coconut butter
  • sugar-free chocolate chips or pieces
  • almond butter
  • walnut butter
  • cashew butter
  • natural organic popcorn
  • coconut unsweetened shreds
  • gluten-free carob
  • chia seeds
  • flax seeds

OAT PARFAIT TIPS

  • Unflavored collagen peptides, I use Vital Proteins
  • For my matcha powder, I use Soar Organics 
  • There are no measurements on how much each layer is.  Use however much you want of each layer
  • Looking for a simple chia pudding recipe?

READY TO GATHER YOUR INGREDIENTS?

Matcha chia oat parfait sundae vegan gluten-free

Matcha oat chia sundae parfait vegan and gluten-free
Print Recipe

Clean Matcha Chia Oat Parfait

The best ultra-creamy chia pudding and matcha oatmeal made with 3 layers of flavor and protein-packed whole food goodness. Perfect for breakfast, dessert or even a healthy snack!
Prep Time15 mins
Cook Time4 hrs
Total Time4 hrs 15 mins
Course: Breakfast, Gluten-Free, Healthy, Snack
Cuisine: American, Japanese
Keyword: chia pudding, fruit, green tea, matcha, oatmeal, parfait
Servings: 2 people
Author: Julie Rosenthal

Ingredients

Chia Pudding Ingredients (middle layer)

  • 1 cup unsweetened coconut milk or TigerNut milk, or milk of choice
  • 4 tablespoon chia seeds black or white
  • 1 scoop unflavored collagen powder vital proteins
  • ¼ teaspoon vanilla powder
  • 2 teaspoon maple syrup pure

Matcha Oatmeal Ingredients (bottom layer)

  • ⅓ cup quick-cooking oats certified gluten-free
  • ¾ cup water spring
  • ¼ teaspoon vanilla powder
  • 1 teaspoon matcha powder I use Soar Organics, heaping
  • 1 teaspoon maple syrup pure

Fruit Toppings (top layer)

  • ½ cup frozen or fresh mixed berries (raspberries, strawberries, blackberries, blueberries) organic

Sunflower Seed Drizzle

  • 2 tablespoon unsweetened sunflower seed butter sunbutter or once again

Instructions

Chia Pudding Instructions (middle layer)

  • Add everything except the maple syrup into a mason jar, close the lid and shake thoroughly.
  • Then put the jar in the refrigerator for at least 4 ½ hours.
  • Once you remove it from the refrigerator, open it up and add the maple syrup.  Mix well.  Your chia pudding is ready to be served, but you can store it for up to 3 days.

Matcha Oatmeal Instructions (bottom layer)

  • Add water, matcha, vanilla and gluten-free oats to a microwavable bowl, and microwave on high for 1 minute and 50 seconds.  Stir and let cool for 2 minutes.
  • Then add maple syrup and mix well, again.

Assembly & Layering

  • Fill the bottom of two jars with the matcha oatmeal layer. A few spoonfuls.
  • Then add your layer of vanilla chia pudding. A few spoonfuls.
  • Rotate adding different layers to each jar until you reach the top.
  • Top with your choice of toppings! Frozen or fresh fruit like mixed berries, nuts, seeds, and toppings galore. Whatever you have in your house that is healthy and seems like a good fit.
  • Using a pastry bag drizzle the sunflower seed butter on top of the fruit and serve.

Health and peace,

More Gluten-Free Vegan Recipes

  • a lime green colored mint smoothie in a mason jar with a hemp seed crusted rim and mint leaves
    Cantaloupe Mint Gelato Smoothie {dairy-free, nf}
  • a decadent homemade chocolate smoothie in a tall mason jar
    Lovers Lane Smoothie {df, vegan}
  • no bake carrot cake sliced
    Carrot Cake Raw Slice {nf, vegan}
  • bliss balls carrot cake
    Paleo Carrot Cake Bliss Balls

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*Medical Disclaimer: All recipes and articles on this site are always 100% gluten-free and Celiac safe.  Always check product ingredient lists, as ingredients can change.  This blog is not intended to be used as professional medical or nutritional advice. Information and statements regarding health claims on this blog are not intended to diagnose, treat, cure, or prevent any disease.  You should always consult a doctor before making any changes to your diet, exercise routine, and vitamin/mineral supplement routine.  You are ultimately responsible for your own health!

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Reader Interactions

Comments

  1. Cassie Autumn Tran

    February 11, 2019 at 4:38 pm

    Matcha complements everything, especially chia seeds, fruits, and coconut! This looks like such a delicate and nourishing parfait. I love how simple it is to create!

    Reply

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Hi, I'm Julie!  Health Coach, Recipe Creator, and Food & Wellness Blogger.  Thank you so much for being here!  I'm the face behind all the recipes and posts here on this blog.  Goodie Goodie Gluten-Free® is a food & wellness blog that focuses on healthy gluten-free recipes (mostly desserts) and wellness.  Plus vegan, dairy-free, paleo, and nut-free recipes and a side of soul to get you through your healing journey joyfully, and with ease.

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