Make-Ahead Fruit and Yogurt Protein Parfaits

4.03 stars average

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These fruit and yogurt protein parfaits are an easy, make-ahead breakfast packed with plenty of protein and heart-healthy fats to give you all-day energy.

Make ahead fruit and yogurt parfaits

Is remembering to eat breakfast difficult for you or anyone in your family? These Make-Ahead Fruit and Yogurt Protein Parfaits are ideal for making on Sunday and enjoying throughout the week, so you can grab and go! No more planning extra time into your mornings to make and prepare. Not to mention they are chalk full of protein, fiber, and healthy fats to keep you going all morning.


  • Greek yogurt: Higher in protein than regular yogurt, it’ll keep you feeling full for longer.
  • Maple syrup: A great natural sweetener that pairs wonderfully with the other flavors in the parfait.
  • Vanilla: Sweetens and enhances the flavors of the parfait.
  • Mixed berries: Fresh or frozen, I like to use a mix or raspberries, blueberries, and blackberries.
  • Pumpkin seeds: Raw and shelled, they add a needed bit of crunch and additional protein and fiber.
  • Walnuts: Mild, nutty flavor that adds crunch with the pumpkin seeds.
  • Chia seeds: Full of antioxidants and fiber, they don’t taste like much and tend to absorb the flavors around them.
  • Flax seed meal: Flavorless, but it’s a great nutritional supplement full of fiber, antioxidants, and omega 3 fatty acids.
  • Cinnamon: Warm and sweet, it pairs together with the cloves and maple syrup to create a delicious flavor in the yogurt.
  • Ground cloves: Subtly sweet and warm in taste, it goes great with cinnamon.

How to Make Fruit and Yogurt Protein Parfaits

pouring yogurt into bowl

Start your make-ahead fruit and yogurt parfaits by pouring your Greek yogurt into a bowl.

adding vanilla to yogurt

Then add the vanilla to the yogurt.

adding maple syrup to yogurt

Then add the maple syrup, and stir until all combined.

adding pumpkin seeds to bowl

Then add the pumpkin seeds to a mixing bowl.

chopping walnuts

And chop your walnuts and add to the pumpkin seeds.

Adding flax seed meal

Pour in the flax seed meal.

Adding chia seeds to bowl

Then add the chia seeds.

Adding cinnamon to nuts and seeds

Sprinkle in the cinnamon, cloves, and some salt. Then mix it all up.

Mixing berries together

Then take your berries of choice and gently mix together in a bowl.

Adding yogurt to bottom of a glass

To assemble your parfaits, start by pouring yogurt in the bottom of a cup or jar to about 1/3 of the way.

layering berries on top of yogurt

Then top your yogurt with a layer of the mixed berries.

Layering granola on top of berries

Then add a healthy spoonful of the nut and seed mixture on top of the berries.

Holding a make-ahead fruit and yogurt parfait.

Repeat the layers in each glass until ingredients are all gone, top with any leftover berries, and enjoy your Make-Ahead Fruit and Yogurt Protein Parfaits right away, or top with a lid or plastic wrap and put in the fridge for later.

Frequently Asked Questions:

How long do yogurt parfaits last in the fridge?

I find that they stay good for around 3 days before the fruit starts to get mushy.

Can you freeze a parfait?

Yes you can! Just make sure you assemble them in something that you can seal air-tight, and leave some room for expansion as it freezes. The parfaits will be good for a couple weeks in the freezer.

Are parfaits healthy for you?

Greek yogurt parfaits are definitely a healthy breakfast option, as they are full of fiber, healthy fats, and protein that will keep you fuller longer.

Make ahead fruit and yogurt parfaits.

More Easy Breakfasts

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Liz eating make ahead fruit and yogurt parfaits.

We 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.

Make ahead fruit and yogurt parfaits

Make Ahead Fruit and Yogurt Protein Parfaits

4.03 stars average
These Make-Ahead Fruit and Yogurt Protein Parfaits is packed with plenty of protein and heart-healthy fats to give you all-day energy.
PREP: 10 minutes
TOTAL: 10 minutes



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

Last Step:

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These will keep in the refrigerator covered with plastic wrap for up to 5 days.


Calories: 361kcalCarbohydrates: 40.2gProtein: 15.1gFat: 18.6gSaturated Fat: 2.2gPolyunsaturated Fat: 16.4gCholesterol: 5mgSodium: 231mgFiber: 12.3gSugar: 23g
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29 responses to “Make-Ahead Fruit and Yogurt Protein Parfaits”

  1. Barbara Avatar

    This recipe landed in my inbox at the most opportune time. Hubby and I were going to an air show two days later, and I needed a breakfast to take that was more substantial than our usual fare. I made two parfaits using fresh blackberries, frozen bing cherries, and pecans. I was out of chia seeds, so I used 1-1/2X flax seed meal. Delicious, nutritious, and filling!!! It was a big hit. They kept us full for exactly 4-1/2 hours. I plan to take these parfaits to four upcoming air shows. Liz, you’re a hunger life saver! Literally.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      That’s great! So glad they worked well for you, and your changes sound delicious!

  2. PMC Avatar

    I make something similar, I only use blueberries though and no maple syrup, its good as well.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      That sounds great Penny!

  3. Joanne Avatar

    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…

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Oh man my husband is an Oreo addict. I get it!

    2. Penny M Calla Avatar
      Penny M Calla

      remove cookies from the house, that would be a start of him eating healthier at least while he is at home

  4. Anna @ Crunchy Creamy Sweet Avatar
    Anna @ Crunchy Creamy Sweet

    Healthy breakfast never looked more gorgeous! Loving this parfait, Liz! Pinned!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you so much Anna!!