Greek Yogurt Parfait with Brown Rice, Chia Seeds, Nuts, and Fruit

Just when you thought a parfait had nothing more to offer, I went and put on my thinking cap! This is a super delicious and healthy way to start your day.  I promise you will be full all the way until lunch and you will feel energetic and charged.  Hey, this is also ideal for an afternoon pick-me-up that we all need as well, say around 3 pm, right?

What in the heck are those “black pecks/dots” in the yogurt you ask? No they are not bugs! They are chia seeds.  If you are not familiar with Chia seeds-well my friends, take notes.  Chia seeds are a super food in my book.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid. Did you know that? (Most don’t know about flax seeds because no one tells you!)  And, unlike flax, they do not have to be ground to make their nutrients available to the body. That is a key reason why I love them! Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. Are you sold yet?

This breakfast (or power snack) is easy to make and if you are looking for  a healthy “pick-me-up,” look no further.

I plan on making this many times with other additions-all through the year.

  • In Fall: I would add canned Pumpkin and also apples.
  • In Winter: Persimmons.
  • In Spring: Cherries.
  • Then in Summer: fresh blueberries, peaches, and/or strawberries.

This will never get old with me! Enjoy~

Try all my Moni Breakfast Recipes!


1 Super Parfait


  • 1 greek yogurt, divided-  fat-free, 1%, or 2% are all great
  • Dash of cinnamon, for yogurt-stir in
  • 1/2 tbs chia seeds, for yogurt-stir in
  • 1/2 cup brown rice, cooked
  • 1/4 cup dried fruit, divided- or any fruit you have is great
  • 2-3 tbs walnuts, divided- or any nuts you have
  • Drizzle of agave-or you can use honey or maple syrup


  1. Grab a fancy serving dish. Stir in a dash or two of Cinnamon with the chia seeds to the yogurt; mix well. In the glass, start by layering the bottom with half the yogurt. Add the full amount of brown rice, then half of the dried fruit, then sprinkle with half of the nuts. Repeat layer. Top with remaining dried fruit and walnuts. Garnish with some extra chia seeds and drizzle with your choice of agave, honey, or maple syrup.  Enjoy!
Love Monica Nelson

Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at moni@monimeals.com.


  1. Oh what a great meal idea! Never would have thought to add in brown rice. Perfect combo of protein, carbs, and fats you got right there!

    Do you have any idea of the calories for chia seeds? I’ve seen everywhere from 30 to 140 cals per tbsp!

    • Monica Nelson

      funny you ask about the chia seeds, I too have seen different ranges on the calories. Off the top of my head, I know what I have is 160 calories for 1/4 cup…
      you will like the brown rice on this one! :)

  2. I’ve got so many chia seeds to use up.

    Monica, your photos are just gorgeous… just like you :).

    • Monica Nelson

      Ahhh thanks Katie (blushing I am)!

      You shoud try this with your newly invented vegan yogurt.:)

  3. I love the combo in this meal! Your pictures are so pretty too :)

  4. What a great combination. I can’t wait to try it. Thanks for your excellent website to help us all achieve a healthier lifestyle.

  5. This my type of breakfast. Not too sure for the brown rice, but I will definitely try!!

    • Monica Nelson

      I know it sounds strange but it is a great breakfast and makes for a simple snack too! :)

  6. Sherwood Mandala

    I really like to munch chia seeds just for the vitamins, minerals and phytochemicals that i can get from it. *

    Look at our new webpage too

  7. Marsha Rhoades

    This sounds so great. I am going to make tomorrow morning with what I have in the kitchen which is flavored Greek yogurt , chia seeds, brown rice, dried Apricots and walnuts. So glad I found your website. :)

  8. Kristie

    How much if this do you eat for breakfast? When mixed as u directed!

    • Hi Kristie! Well for everyone it will vary. Since I am an athlete if I am training, I can easily eat the whole thing. However, my best advice is to eat a portion that meets your needs. The combo of protein, carbs, and healthy fats will be very filling. Hope that helps. :)

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