Healthy Vegan Rhubarb Chia Jam Parfaits (Sweet Snack or Dessert)

If you’ve been scrolling Pinterest lately, you’ve probably noticed rhubarb everywhere—and for good reason. Its tangy flavor and gorgeous pink hue make it a show-stopping ingredient for summer. But many rhubarb recipes are loaded with sugar and dairy, which can spike blood sugar and throw off your gut.

That’s why I created this vegan rhubarb chia jam parfait—a sweet, tart, and creamy layered treat that tastes like dessert but supports your health. It's:

• 💗 Naturally sweetened with maple syrup
• 🌱 Completely dairy-free
• 🧠 Packed with fiber, omega-3s, and antioxidants
• 🥣 Great as a light dessert or satisfying mid-afternoon snack

Each serving supports hormone balance, digestion, and energy—a trifecta for women over 40.

🔪 Recipe: Vegan Rhubarb Chia Jam Parfaits

Servings: 4

Prep Time: 10 min

Cook Time: 15 min

Chill Time: 30+ min

Ingredients

For the Rhubarb Chia Jam:

• 2 cups chopped rhubarb (fresh or frozen)
• ¼ cup orange juice
• 2 tbsp maple syrup (adjust to taste)
• ½ tsp vanilla extract
• 1 tsp orange zest (optional)
• 2 tbsp chia seeds

For the Parfaits:

• 2 cups unsweetened soy yogurt or coconut yogurt (choose a high-protein option)
• ½ cup granola (low-sugar, nut- or seed-based)
• Optional toppings: sliced strawberries, banana, pistachios, or mint leaves

Instructions

1. Make the Rhubarb Chia Jam: In a small saucepan, combine chopped rhubarb, orange juice, maple syrup, and orange zest (if using). Bring to a simmer over medium heat and cook for 10–12 minutes, stirring occasionally, until rhubarb breaks down.
2. Finish the Jam: Remove from heat, stir in vanilla and chia seeds. Let sit 5 minutes, stir again, then transfer to a jar and refrigerate for 30+ minutes to thicken.
3. Assemble Parfaits: In a glass or jar, layer ¼ cup yogurt, 2 tbsp rhubarb chia jam, and 2 tbsp granola. Repeat layers or top with additional fruit/nuts.
4. Serve & Store: Enjoy immediately or refrigerate for up to 3 days. Makes a beautiful dessert board addition or a make-ahead snack.

🧠 Why It’s Midlife-Friendly

• Rhubarb: High in fiber and antioxidants (like anthocyanins)
• Chia seeds: Support digestion, reduce inflammation, and provide omega-3s
• Soy yogurt: Offers plant-based protein and phytoestrogens for hormone support
• Naturally sweetened: Blood sugar–friendly and anti-inflammatory

🧮 Nutrition (Per Serving)

Includes soy yogurt and 2 tbsp granola

• Calories: 230
• Protein: 8g
• Carbohydrates: 24g
• Fiber: 6g
• Sugar: 8g (from fruit/maple)
• Fat: 10g
• Omega-3s: ~1,500mg
• Sodium: 55mg

Other Ways to Use Rhubarb Chia Jam

This sweet-tart jam is incredibly versatile. Spread it on whole grain toast, swirl it into oatmeal or dairy-free yogurt, or layer it into overnight oats and chia pudding. It also makes a surprisingly delicious salad dressing base—just whisk a spoonful with olive oil, apple cider vinegar, and a pinch of salt for a tangy vinaigrette that pairs beautifully with spinach, arugula, or mixed greens and berries. You can even use it to top pancakes, waffles, or vegan vanilla ice cream. Keep a jar in your fridge all summer—it’s a little burst of seasonal joy.