Greek Yogurt Parfait
Greek yogurt parfait layered with fresh blueberries and raspberries and a crunchy mix of walnuts, pumpkin seeds and chia instead of granola. About 21 g of carbohydrate and 22 g of protein per parfait.
One serving
One serving is 1 parfait (makes 2). Prep 5 min · Cook 0 min.
Steps
Stir the vanilla extract and cinnamon into the Greek yogurt.
Mix the walnuts, pumpkin seeds and chia seeds in a small bowl for the crunchy layer.
In each of 2 glasses, layer a third of the yogurt, some blueberries and raspberries and some of the nut mix; repeat, then finish with yogurt topped with the remaining berries and nuts.
AI-generated illustrative image. Serve right away so the nuts stay crunchy.
On the plate
A breakfast: one parfait has about 21 g of carbohydrate, 22 g of protein and 6 g of fiber.
Nutrition
| Nutrient | Per serving (1/2 of recipe) |
|---|---|
| Calories (kcal) | 263 |
| Total carbohydrate | 21 g |
| Dietary fiber | 6 g |
| Total sugars | — |
| Protein | 22 g |
| Total fat | 12 g |
| Saturated fat | 1 g |
| Sodium | 65 mg |
— means at least one ingredient has no published value for that nutrient, so we don't show a total (total sugars).
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| Greek yogurt Greek yogurt, plain, nonfat | 340 g | 12.2 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| vanilla extract Vanilla extract | 2 g | <1 g | “Vanilla extract”, USDA SR Legacy, FDC ID 173471 |
| cinnamon Cinnamon, ground | 1 g | <1 g | “Spices, cinnamon, ground”, USDA SR Legacy, FDC ID 171320 |
| blueberries Blueberries | 75 g | 10.9 g | “Blueberries, raw”, USDA SR Legacy, FDC ID 171711 |
| raspberries Raspberries | 75 g | 8.9 g | “Raspberries, raw”, USDA SR Legacy, FDC ID 167755 |
| walnuts Walnuts | 20 g | 2.7 g | “Nuts, walnuts, english”, USDA SR Legacy, FDC ID 170187 |
| pumpkin seeds Pumpkin seeds (pepitas) | 10 g | 1.1 g | “Seeds, pumpkin and squash seed kernels, dried”, USDA SR Legacy, FDC ID 170556 |
| chia seeds Chia seeds | 10 g | 4.2 g | “Seeds, chia seeds, dried”, USDA SR Legacy, FDC ID 170554 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: vanilla extract (); cinnamon ().
Calculation engine v1.3.0.
Swaps and variations
- Sweeter
- Stir 1 tsp allulose or a few drops of monk fruit extract into the yogurt.
- Frozen berries
- Thaw them first and drain the juice, or the layers turn purple.
Storage
Layer the yogurt and berries up to 1 day ahead and refrigerate; add the nut mix when serving.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/greek-yogurt-parfait. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about greek yogurt parfait.
How many carbohydrates are in a Greek yogurt parfait?
About 21 g in this one, with 22 g of protein and 6 g of fiber. Granola and sweetened yogurt add more.
What can I use instead of granola?
Chopped nuts and seeds give the same crunch with very little carbohydrate.
How was this recipe?
Be the first to rate it.
