Cherry & Walnut Chia Overnight Parfait

Recipe
Written By Kelsey Whittaker

sleep-supporting overnight parfait

This creamy, make-ahead parfait is thoughtfully designed to support restful sleep while nourishing the body from the inside out. It provides a balance of protein, healthy fats, and slow-digesting carbohydrates to help regulate sleep-related hormones, support brain health, reduce inflammation, and keep blood sugar steady—key factors for falling asleep more easily and staying asleep through the night. Comforting yet energizing, it’s a gentle way to support your nervous system, digestion, and overall metabolic health, whether enjoyed as an evening snack or a grounding breakfast the next morning.

Ingredients with a purpose

Heart Health
This recipe contains ingredients like walnuts and chia seeds which are known for their heart-healthy fats. These fats can help lower bad cholesterol levels and increase good cholesterol levels, promoting overall heart health. Additionally, the fiber from oats and chia seeds can help manage blood pressure and reduce the risk of heart disease.

Bone Health
Adding cow's milk and chia seeds provides a good source of calcium, a mineral essential for bone health. Additionally, the phosphorous present in the recipe also plays a crucial role in the formation and maintenance of healthy bones and teeth.

Digestive Health
This recipe is high in dietary fiber, thanks to ingredients like oats and chia seeds. Dietary fiber aids in digestion by adding bulk to the diet, helping prevent constipation and promoting regular bowel movements. Moreover, fiber can also help in maintaining a healthy weight and controlling blood sugar levels.

Ingredients: 2 Servings

  • 1 1/2 cups Cow's Milk, Whole

  • 1/4 cup Chia Seeds

  • 1/2 cup Quick Oats

  • 1/2 tsp Cinnamon

  • 1/2 cup Cherries (pitted)

  • 2 tbsps Walnuts (chopped)

Recipe:

  • In a large bowl, mix the milk, chia seeds, oats, and cinnamon. Divide the mixture between serving jars and refrigerate for at least eight hours or overnight.

  • Remove from the fridge and top with cherries and walnuts. Enjoy!

More Notes:

  • Leftovers: Refrigerate in an airtight container for up to three days.

  • Serving Size: One serving is about 1 1/4 cups.

  • Make itVegan: Use milk alternatives.

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Kelsey Whittaker
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