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Keto Mulled Berry Chia Parfaits

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These chia parfaits are so delicious! The subtle sweetness of the almond & cinnamon flavoured chia layer pairs perfectly with the mulled wine & berry jam, especially when it's topped with a refreshing layer of sour cream. Best of all, the parfaits are naturally sweet so you can avoid using any sweeteners.

Just like my Keto Strawberry Breakfast Chia Jars, these parfaits are filling and ideal for breakfast, especially if you have a sweet tooth. And they're perfect for any occasion, not just the festive time of the year.

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Hands-on Overall

Nutritional values (per parfait)

Net carbs8.8 grams
Protein5 grams
Fat23 grams
Calories292 kcal

Calories from carbs 13%, protein 8%, fat 79%

Total carbs12.9 gramsFiber4.1 gramsSugars5.9 gramsSaturated fat11.6 gramsSodium53 mg(2% RDA)Magnesium56 mg(14% RDA)Potassium357 mg(18% EMR)

Ingredients (makes 4 parfaits)

Note: Sweetener can be added to the chia layer and used to taste. Here's a list of suitable low-carb sweeteners. Sour cream can be substituted with dairy-free coconut milk yogurt or creamed coconut milk.


  1. To make the chia layer, pour the almond milk and coconut milk in a blender. Add cinnamon and almond butter. Optionally, you can add low-carb sweetener to taste. Keto Mulled Berry Chia Parfaits
  2. Blend until smooth and frothy. Pour into a bowl and add chia seeds. Mix well and let it sit for 20-30 minutes to let the chia seeds soak in the liquids. Keto Mulled Berry Chia Parfaits
  3. Divide the chia-almond mixture between 4 jars (about 1/2 cup per parfait). Keto Mulled Berry Chia Parfaits
  4. Add the chia jam (1/4 cup per parfait). Keto Mulled Berry Chia Parfaits
  5. Top with sour cream (1/4 cup per parfait). Keto Mulled Berry Chia Parfaits
  6. Finally, top with the remaining 1/4 cup of chia berry jam (a tablespoon per parfait). Keto Mulled Berry Chia Parfaits
  7. Serve immediately, or cover with a cling film and refrigerate for up to 3 days. Keto Mulled Berry Chia Parfaits

Ingredient nutritional breakdown (per parfait)

Net carbsProteinFatCalories
Almond milk natural (unsweetened)
0.2 g0.3 g0.7 g8 kcal
Coconut milk (full-fat, unsweetened)
0.8 g0.6 g6 g56 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Almond butter (organic, unsweetened)
0.5 g1.5 g4 g53 kcal
Mulled Wine Berry Jam (KetoDiet blog)
4.5 g1.2 g1.1 g60 kcal
Cream, sour
2.7 g1.4 g11.1 g114 kcal
Total per parfait
8.8 g5 g23 g292 kcal
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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (3)

This was absolutely amazing. I just started keto and I really don't like eggs and bacon so I was looking for an alternative. I made the jam and the parfait. It is sooooo good. Thank you


Where is the berry jam? Recipe?


I missed that! Link is in the list of ingredients now 😊