Berry Almond Greek Yogurt Parfait
Layer creamy nonfat Greek yogurt with juicy mixed berries, crunchy whole grain granola, and toasted almonds for a parfait that tastes like a café treat at home. This make-ahead-friendly breakfast or snack is naturally light, protein packed, and fits comfortably into a DASH friendly eating pattern without ever feeling like "diet" food.
Ingredients
Yogurt Base:
- 2 ¼ cups plain non-fat Greek yogurt
- 1 ½ tablespoons chia seeds
- ½ teaspoon vanilla extract
- ½ teaspoon fresh lemon zest optional, for brightness
Fruit Layer:
- 2 ¼ cups mixed fresh berries blueberries, raspberries, strawberries, washed and patted dry
Crunch & Topping:
- 1 cup low-sugar whole-grain granola (sufficient for 3 servings; use ⅓ cup per serving)
- 3 tablespoons unsalted slivered almonds
- 1 tablespoon raw honey approx. 1 teaspoon per serving
Instructions
- Prepare the Yogurt Base: In a medium mixing bowl, combine the non-fat Greek yogurt, chia seeds, vanilla extract, and lemon zest. Whisk well until the seeds and flavorings are evenly distributed. Let the mixture sit for 5 minutes to allow the chia seeds to hydrate slightly and thicken the yogurt.
- First Layer: Set out three serving glasses (12-16 oz capacity). Spoon roughly ¾ cup of the yogurt mixture into the bottom of each glass to create a solid foundation.
- Fruit Layer: Distribute the mixed berries evenly among the glasses, creating a vibrant middle layer on top of the yogurt (approx. ¾ cup of fruit per glass).
- Add the Crunch: Just before serving, top the berries with ⅓ cup of granola per glass. Keeping this as the top layer helps maintain the texture.
- Garnish: Sprinkle 1 tablespoon of slivered almonds over the granola in each glass.
- Finish: Drizzle just 1 teaspoon of honey over the top of each parfait for a touch of sweetness. Serve immediately.
Notes
- Texture Tip: If you are meal-prepping these for later, store the granola and nuts in a separate small container and add them right before eating to prevent them from becoming soggy.
- Fruit Variations: Sliced apricots or peaches work beautifully in place of berries and provide high potassium levels.
- Dietary Focus: This recipe focuses on high fiber, high calcium, and lean protein while keeping sodium and saturated fat extremely low.
- Calories: 385 kcal
- Total Fat: 9.7 g
- Saturated Fat: 1.0 g
- Cholesterol: 9 mg
- Sodium: 92 mg
- Total Carbohydrates: 53 g
- Dietary Fiber: 11 g
- Total Sugars: 25 g
- Protein: 24 g
- Potassium: 580 mg
- Calcium: 280 mg
- Magnesium: 91 mg