Make-Ahead Fruit and Yogurt Protein Parfaits

An easy, make-ahead breakfast packed with plenty of protein and heart-healthy fats to give you all day energy.
Protein-Packed Fruit & Yogurt Parfaits - The Lemon BowlMy husband leaves for work around 6:30am most weekdays so I love coming up with easy, make-ahead breakfast ideas that he can quickly eat before heading out the door. While he loves eating dry cereal (no milk!!),  I would rather push the envelop and get him to eat a more well-rounded meal that includes protein, calcium and at least one serving of fruits or vegetables.

Ham and Cheese Egg Cups - The Lemon BowlIn fact, my Ham and Cheese Baked Egg Cups were the result of an earlier quest for a nutritious make-ahead breakfast. I went the classic route with ham and cheese but he actually enjoyed his with roasted broccoli, kale and feta. They were a huge hit and I will definitely be making these again soon.

Homemade Instant Oatmeal Mix - The Lemon BowlAnother item I always have on hand is Homemade Instant Oatmeal Mix. My husband loves dried apricots and I love walnuts but you can customize this recipe with any of your favorite dried fruits, nuts or seeds. 

Protein Packed Fruit and Yogurt Parfaits - The Lemon BowlThese Make-Ahead Fruit and Yogurt Protein Parfaits are ideal for making ahead on Sunday and enjoying throughout the week. Walnuts, pumpkin seeds, chia and flax seeds will give you the ideal balance of healthy, monounsaturated fat and protein. The yogurt is sweetened with a little pure maple syrup which plays off the warm cinnamon and cloves in the nut topping.

Raspberries - Red White and Blue - The Lemon BowlWe are still in the height of berry season here so I used fresh raspberries and blueberries but feel free to use any of your favorite fresh or frozen berries. The options are endless.

Your spoon is waiting.

5.0 from 1 reviews
Make-Ahead Fruit and Yogurt Protein Parfaits
Prep time
Total time
An easy, make-ahead breakfast packed with plenty of protein and heart-healthy fats to give you all day energy.
Recipe type: Breakfast
Serves: 5
  • 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.
These will keep in the refrigerator covered with plastic wrap for up to 5 days.
Nutrition 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



  1. says

    Eating this for breakfast would put a huge smile on my face :). Nothing better than fresh fruit first thing in the morning, except when they come in cute little glasses alongside yogurt and some other goodies… infinitely better!

  2. says

    the.Boy usually reaches for cookies in the morning, which you know I’m not a fan of. I wish he would eat a real, nutritious breakfast! Perhaps with these in the fridge, he finally will…


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