In practice: Yogurt-based recipes

Fruit and yogurt protein parfaits


Selected for you this week: a healthy fruit and yogurt protein parfait, by Liz Della Croce. Every week, we bring you valuable quotes from around the web on yogurt.

An easy, make-ahead breakfast packed with plenty of protein and heart-healthy fats to give you all day energy.

Ingredients for 5 servings

  • 32 ounces plain Greek yogurt
  • ¼ cup pure maple syrup
  • 1 teaspoon vanilla
  • 2½ cups mixed berries (i.e. raspberries, blueberries, blackberries, etc.)
  • ½ cup raw pumpkin seeds – shelled
  • ¼ cup chopped walnuts
  • ¼ cup chia seeds
  • ¼ cup flax seed meal
  • 1 teaspoon cinnamon
  • ¼ teaspoon ground cloves
  • ¼ teaspoon salt


  1. In a medium bowl, whisk together yogurt, maple syrup and vanilla. Pour into a liquid measuring cup and set aside.
  2. In another bowl, mix together seeds, nuts and spices.
  3. To assemble parfaits, set out five glasses or mason jars and pour in ¼ cup or so of the yogurt mixture into each glass.
  4. Top the yogurt layer with a couple tablespoons of the nut and seed mixture.
  5. Sprinkle a couple tablespoons of berries on top of the nut mixture then begin again with yogurt.
  6. Repeat the layers until all ingredients have been used.
  7. Seal mason jars or cover glasses with plastic wrap until you’re ready to serve.
  8. These will keep in the refrigerator covered with plastic wrap for up to 5 days.

Nutritional information

  • Serving size: 1 glass
  • Calories: 361
  • Fat: 18.6 g
  • Saturated fat: 2.2 g
  • Unsaturated fat: 16.4 g
  • Trans fat: 0
  • Carbohydrates: 40.2 g
  • Sugar: 23 g
  • Sodium: 231 mg
  • Fiber: 12.3 g
  • Protein: 15.1 g
  • Cholesterol: 5 mg
Author: Liz Della Croce

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