Chocolate Raspberry Plant-Based Parfait

When you go vegan or plant-based a lot of times you get the short end of the stick when it comes to dessert and I don’t like it! I’ve got a sweet tooth that needs to be satiated so dessert is a REAL THING in our house. And so here I present my Chocolate Raspberry Plant-Based Parfait!

This thing is packed with protein and iron and, honestly, it’s more than healthy enough for you to have for breakfast or a post-workout snack, but it’s also low enough in calories for a dessert as well! If you’re going to go with the breakfast route than maybe add more fruit and granola. And speaking of granola – I strongly recommend using my oil-free granola recipe because it’s awesome and you’re awesome and those things should go together.

This recipe is loved in our house and our families houses by kids and adults alike. It’s a real crowd pleaser! It comes together quickly and just needs enough time to set. You can make it in advance and leave it sit for a couple hours or even days if needed. But what crazy person does that?! 

However or whenever you have it, smash this delicious Chocolate Raspberry Plant-Based Parfait into your face today!

Print Recipe

Chocolate Raspberry Plant-Based Parfait

Author: Jeremy LaLonde Cooking Method: Food Processor, Raw Cuisine: North American Courses: Breakfast, Dessert, Snacks Recipe Keys: G gluten-free H high iron High Protein Kids N nut-free P plant-based Vegan W WFPB

Difficulty: Beginner Prep Time 5 mins Cook Time 10 mins Rest Time 30 mins Total Time 45 mins

Servings: 4 Calories: 215 kcal

Description

This simple desert is packed with protein and iron. It’s healthy enough for a post-work out snack or breakfast, but decadent enough for dessert. 

Ingredients

Servings

Raspberry Filling

• 2 cup Raspberries (fresh preferred)
• 150 g Silken Tofu
• 3 tbsp Maple Syrup
• 1 tbsp Lemon Juice

Chocolate Filling

• 150 g Silken Tofu
• ¹⁄₄ cup Maple Syrup
• ¹⁄₃ cup Cocoa Powder
• 1 tsp Vanilla Extract
• ¹⁄₄ tsp Sea Salt

Topping

• ¹⁄₂ cup Raspeberries (fresh)
• ¹⁄₄ cup Granola

Instructions

1. Raspberry

   Add 2 cups of the raspberries to a small pot. Pick out a 1/2 cup of pretty ones and set aside. Add maple syrup and bring to a simmer. Occasionally stir and cook until broken down, about ten minutes.

   Once cooked add to a blender or food processor and add lemon juice and tofu, blend until smooth. Scrape down the sides as needed. Pour into a small bowl, cover and refrigerate at least 30 minutes.

   Mark as complete

2. Chocolate

   Add everything into your clean blender or food processor and blend until smooth. Scrap down the sides as needed. Pour into a small bowl, cover and refrigerate at least 30 minutes.

   Mark as complete

3. Assembly

   In four separate parfait glasses add the chocolate mixture to the bottom, top with the raspberry and then garnish with raspberries and 1 tbsp per bowl. Smash it into your face!

   Mark as complete

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 215kcal

% Daily Value *

Total Fat 7.2g12%

Saturated Fat 1.5g8%

Sodium 154mg7%

Potassium 602mg18%

Total Carbohydrate 46.7g16%

Dietary Fiber 8.6g35%

Sugars 28.6g

Protein 9.7g20%

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Calcium 7 mg

Iron 19 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: plant-based, wfpb, vegan, kids, gluten-free, nut-free, high protein, high iron,