Welcome to the Eat the Rainbow Challenge, where we celebrate colorful, nutrient-packed foods! (see video below for challenge details). We’re starting with RED, a hue that’s not only visually stunning but also loaded with health benefits. This Red Chia Yogurt Parfait is the perfect way to dive in, blending creamy yogurt, juicy berries, and a pop of chia seed pudding. Plus, since it’s Pride Month, let’s talk about what red symbolizes and why this recipe is a delicious way to honor it.

Why Red Foods Rock Your Health

Red foods are nature’s way of saying, “I’m good for you!” Packed with antioxidants like lycopene and anthocyanins they help fight inflammation, support heart health, and may even reduce the risk of certain cancers. Think:

– Raspberries: High in fiber and vitamin C, they promote glowing skin and a strong immune system.

– Goji Berries: These little powerhouses are rich in antioxidants, supporting eye health and boosting energy.

–Beet Powder: A natural source of nitrates, it can improve blood flow and stamina.

– Strawberries & Cherries: Bursting with vitamins and anti-inflammatory compounds, they’re great for recovery post-workout. Would be great additions to the Red Chia Yogurt Parfait!

Eating red foods is like giving your body a big, vibrant hug. And in this parfait, you’re getting a delicious dose of them all!

Why You’ll Love This Recipe

This parfait is a triple threat: healthy, goreous, and delicious. The creamy yogurt pairs perfectly with the tart raspberries and crunchy toppings, while the chia pudding adds a satisfying texture. It’s high in protein, fiber, and antioxidants, keeping you full and energized. Plus, it’s a fun way to kick off the Eat the Rainbow Challenge and celebrate Pride Month with a dish that’s as vibrant as the community it honors.

Red for Pride Month

In the rainbow flag, red represents life—the vitality and passion of the LGBTQ+ community. During Pride Month red foods in our challenge are a nod to this vibrancy, celebrating love, resilience, and the joy of living authentically. This parfait, with its bold RED layers, is a tasty way to honor that spirit while nourishing your body.

Red Chia Yogurt Parfait Recipe

This high-protein and high-fiber yogurt parfait highlights RED foods for Eat the Rainbow challenge and is quick, meal-prep-friendly, and customizable. It’s perfect for breakfast, a snack, or even a healthy dessert. Let’s get layering!

Print Recipe Pin Recipe

Prep Time 8 minutes mins

Cook Time 3 minutes mins

Course Breakfast, Dessert, Snack

Cuisine American, Gluten-free, Quick and Easy

Servings 1

Calories 317 kcal

Ingredients

  

• 1 tbsp white chia seeds or black
• 1/4 cup water or milk dairy or plant-based
• 1 cup fresh raspberries divided (~1/3 cup for layering; can mix with strawberries or cherries for extra red!)
• 6 oz plain or vanilla Greek yogurt ~3/4 cup, use plantbased yogurt for vegan
• 1/2 scoop vanilla protein powder optional, for added protein
• 1/4 tsp beet powder for vibrant red; or use crushed raspberry, pomegranate juice, beet juice, or dragon fruit powder
• Honey or maple syrup optional, to sweeten; skip if using sweetened protein powder
• Toppings: Shredded coconut and goji berries or sliced strawberries, pomegranate or cherries

Instructions

 

• Prepare Chia Pudding: In a microwave-safe bowl, mix chia seeds and water/milk. Microwave for 45 seconds, stirring halfway, or cook on the stovetop until thickened. Alternatively, mix and refrigerate overnight for a no-cook option.
• Mix Yogurt Base: In a bowl, combine Greek yogurt with protein powder (if using) and sweeten with honey/maple syrup if desired. Sprinkle in beet powder and swirl gently to create red, white, and pink streaks.
• Layer the Parfait: In a glass, mug, or bowl, start with a layer of raspberries. Add a layer of yogurt, more raspberries, a layer of chia pudding, then more yogurt and raspberries. Finish with the remaining 1/3 cup raspberries.
• Add Toppings: Sprinkle with shredded coconut, goji berries, or other red food toppings for extra flair.
• Serve, Chill & Store: Enjoy immediately or refrigerate for up to 3-4 days. Perfect for meal prep!

Video

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A post shared by Nora @ Natural Noshing (@naturalnoshing)

Notes

Make it Vegan: Use plant-based yogurt and milk.
Boost the Red: Experiment with pomegranate juice or dragon fruit powder for different red hues. Add in a mix of pomegranate arils, strawberries, cherries or diced red apples
Meal Prep Hack: Triple or quadruple the recipe. Assemble multiple parfaits in mason jars for grab-and-go breakfasts.

Nutrition (with 1 tsp shredded coconut and 2 tsp goji toppings using non-fat Greek yogurt) 317  calories, 16 grams fiber, 28 grams protein

Keyword Blondies, Eat the Rainbow, Healthy Dessert, High Protein, Kid-Friendly, Meal Prep, No Bake

Ready to eat RED Foods?

Try the Red Chia Yogurt Parfait along with some inspo below with this list of red foods to try out during the challenge.
Nutrients: Lycopene, anthocyanins, vitamin C, folate, antioxidants
Purpose: Supports heart health, reduces inflammation, and provides antioxidant protection.

• Fruits:
  • Apples (red varieties, e.g., Gala, Fuji)
  • Cherries
  • Cranberries
  • Pomegranates
  • Raspberries
  • Strawberries
  • Watermelon
  • Red grapes
  • Red plums
  • Blood oranges
  • Red currants
  • Goji berries
  • Red pears
  • Rhubarb
  • Red guava
• Vegetables:
  • Tomatoes
  • Red bell peppers
  • Beets
  • Radishes
  • Red onions
  • Red potatoes
  • Red cabbage
  • Red chili peppers
  • Red Swiss chard
  • Red lettuce (e.g., radicchio)
• Other:
  • Kidney beans
  • Red lentils
  • Adzuki beans

Share your parfait on social media with #EatTheRainbowChallenge and tag me! Let’s spread the love, health, and color together.