A creamy and satisfying layered breakfast or snack featuring thick Greek yogurt, raw walnuts, and antioxidant-rich berries. Naturally sweetened and rich in protein, this parfait supports gut health, satiety, and cardiovascular function.
Preparation Time
- Prep time: 5 minutes
- Total time: 5 minutes
- Servings: 1 bowl or jar (can be scaled)
Ingredients
- 3/4 cup plain Greek yogurt (unsweetened, 2% or whole milk)
- 1/4 cup fresh or thawed mixed berries (blueberries, raspberries, or strawberries)
- 2 tablespoons raw walnuts, roughly chopped
- 1 teaspoon chia seeds or ground flaxseed (optional)
- 1/2 teaspoon cinnamon (optional)
- 1 teaspoon raw honey or mashed ripe banana for gentle sweetness (optional)
Instructions
- In a bowl or glass jar, spoon half of the yogurt as the first layer.
- Add half the berries and a sprinkle of walnuts.
- Repeat with remaining yogurt, berries, and walnuts.
- Top with chia seeds, cinnamon, and a light drizzle of honey or banana mash if desired.
- Serve immediately, or chill for up to 1 hour to let flavors blend.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 280 kcal |
| Protein | 17 g |
| Fat | 16 g |
| Carbohydrates | 15 g |
| Fiber | 3 g |
| Natural Sugars | ~8 g |
| Sodium | ~60 mg |
| Cholesterol | ~10 mg (from yogurt) |
Based on full-fat Greek yogurt and no added sweetener.
Health Benefits
Muscle and metabolic support
Greek yogurt offers high-quality casein and whey protein, which promote muscle repair and satiety.
Reference: Phillips SM. (2016). The impact of protein quality on muscle synthesis. British Journal of Nutrition.
Cognitive and heart protection
Walnuts are rich in ALA (plant-based omega-3), polyphenols, and magnesium, which support brain health and reduce inflammation.
Study: Arab L, Ang A. (2004). Walnut consumption and cognitive function. Journal of Nutrition, Health & Aging.
Antioxidant and gut health boost
Berries provide flavonoids and vitamin C, helping protect cells and support a healthy microbiome.
Reference: Paredes-López O et al. (2010). Berries and human health. Journal of Medicinal Food.
Supports digestive balance
Greek yogurt with live cultures supplies probiotics (like Lactobacillus), which enhance gut flora diversity.
Source: Sanders ME. (2008). Probiotics and gastrointestinal health. Clinical Infectious Diseases.
Cooking Tips
- Use glass jars if prepping for grab-and-go breakfast.
- For dairy-free: Replace Greek yogurt with unsweetened coconut or almond yogurt (check for live cultures).
- Swap sweeteners: Use cinnamon or mashed fruit instead of syrup or sugar.
- Texture boost: Add a tablespoon of oats or raw sunflower seeds for crunch and fiber.
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