Breakfast is vital in my routine. It helps to keep me centered throughout the day and I always start with something that is nourishing for my body. But my breakfast has to be easy. I teach at 6am most mornings so something that is ready when I wake up is ideal. This sweet potato chia pudding parfait was ready post-yoga during our Nourish in Nature retreat in Scottsdale this October. It helpt to keep them strong and energized throughout the hike we did that morning. Some of my other quick breakfast dishes include, chia pudding, overnight oats, or egg cups. Fitting for the fall season too! The sweet cinnamon mixed with the allspice gave it just the right tickle to the tastebuds.

Sweet potatoes are filled with antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. They help steady the pace of digestion and regulate blood sugar despite their medium glycemic index ranking. I put the sweet potato mixture on the bottom, chia pudding in the middle, and sweet potato and milk mixture on top. Sprinkle with a granola recipe of your choice.

Serves: 6

Hands on time: 30 minutes

Total time: 6 hours 30 minutes


3 medium baked sweet potatoes

2-3 tbsp pure maple syrup or honey

1 tsp ground cinnamon

1 tsp pure vanilla extract

¼ tsp ground allspice

¼ tsp ground nutmeg

⅛ tsp ground cardamom

3 cups coconut milk, flax seed milk, hemp milk, almond milk, or any other nut/seed milk, divided

½ cup chia seeds (I use Bob’s Red Mill)

Raspberries or sliced strawberries (optional)


  1. Prepare the chia pudding by placing 1½ cup milk and ½ cup chia seeds in a tupperware. Cover and refrigerate for at least 6 hours or overnight.
  2. Preheat oven to 400℉. Poke holes in sweet potatoes and wrap in tin foil. The tinfoil helps to keep the heat in the skins. I’m sure you can put this in a closed baking pan as well to conduct that heat.
  3. Bake sweet potatoes in oven for 45 minutes-1 hour (you can do this in advance).
  4. Add sweet potatoes (with skin), 2-3 tbsp maple syrup, 1 tsp cinnamon, vanilla, allspice, nutmeg, and cardamom to food processor. Mix until smooth.
  5. Remove half the purée and set aside. Add 1½ cup milk and half the purée to food processor and mix.
  6. Layer parfait in 6 12-oz. Mason jars in the following order: ¼ cup sweet potato purée, ¼ cup chia pudding, ½ cup sweet potato and milk mixture.
  7. Seal and refrigerate. When you are ready to eat, top the parfait with ½ cup of this granola topping. Add raspberries or strawberries for extra sweetness.
  8. Enjoy!

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