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Make-Ahead Fruit and Yogurt Protein Parfaits

    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.

    Ingredients

    • 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

    Eat It, Like It, Share it!

    Did you try this recipe and like it? The next time you make it, snap a picture and share it to your socials! Tag @thelemonbowl and #thelemonbowl so we can admire and share your dish.

    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

    4.02 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 mins
    TOTAL: 10 mins
    Servings: 5

    Ingredients
     

    • 32 ounces plain Greek yogurt
    • ¼ cup pure maple syrup
    • 1 teaspoon vanilla
    • 2 ½ 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

    Instructions
     

    • 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.

    Notes

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

    Nutrition

    Calories: 361kcalCarbohydrates: 40.2gProtein: 15.1gFat: 18.6gSaturated Fat: 2.2gPolyunsaturated Fat: 16.4gCholesterol: 5mgSodium: 231mgFiber: 12.3gSugar: 23g
    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

    29 Comments

    1. 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.

    2. 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…

    3. 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!

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