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High-Protein Greek Yogurt Parfait with Chia Seeds and Honey

High-Protein Greek Yogurt Parfait with Chia Seeds and Honey | A glass parfait layered with yogurt, strawberries, blueberries, granola, and chia seeds, drizzled with honey, alongside a bowl of blueberries and a jar of honey on a rustic wooden table.

Introduction

When you need a healthy yet indulgent breakfast or snack, look no further than a High-Protein Greek Yogurt Parfait with Chia Seeds and Honey. This simple and versatile dish is packed with protein, fiber, and natural sweetness, making it ideal for anyone aiming to eat well without sacrificing taste. Whether you're a busy professional, a fitness enthusiast, or a parent looking for a kid-friendly treat, this parfait has something for everyone.

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In this blog post, we’ll guide you through the recipe step by step, covering everything from preparation to serving. You'll also learn why this dish is a nutritional powerhouse and how you can customize it to fit your dietary needs.

Cooking Method
Cuisine
Courses ,
Difficulty Beginner
Time
Prep Time: 10 mins Rest Time: 5 mins Total Time: 15 mins
Servings 2
Estimated Cost $  4
Calories 314 kcal
Best Season Suitable throughout the year
Dietary Gluten-Free, Vegetarian
Description

This High-Protein Greek Yogurt Parfait combines creamy Greek yogurt with nutrient-dense chia seeds, fresh fruit, and a drizzle of honey. It’s a no-cook recipe that takes less than 10 minutes to prepare, making it perfect for anyone with a hectic schedule. Packed with protein and fiber, this parfait not only keeps you feeling full but also satisfies your sweet tooth naturally. The versatility of this dish allows you to experiment with your favorite fruits, granola, or nuts for a personalized treat.

Ingredients
  • 1 cup plain Greek yogurt (full-fat or low-fat)
  • 2 tbsp chia seeds
  • 1 tbsp honey (or maple syrup for a vegan option)
  • 1/2 cup fresh fruits (berries, banana slices, or diced mango)
  • 1/4 cup granola (optional)
  • 1 tsp vanilla extract (optional)
Step-by-Step Instructions
    Step 1
  1. Prepare the Chia Seeds:
    • In a small bowl, mix chia seeds with 2-3 tablespoons of water or milk.
    • Let sit for 5 minutes until the seeds absorb the liquid and develop a gel-like texture. This step is optional but adds a pudding-like consistency.
    2. Step 2
  2. Layer the Ingredients:
    • Start with a layer of Greek yogurt at the bottom of your serving glass or bowl.
    • Add a layer of fresh fruits, such as mixed berries or banana slices, on top of the yogurt.
    • Sprinkle a small amount of chia seeds (prepared or dry) over the fruit.
    3. Step 3
  3. Repeat Layers:
    • Continue layering yogurt, fruit, and chia seeds until your glass or bowl is full.
    • Top the parfait with a drizzle of honey for natural sweetness and sprinkle granola for added crunch.
    4. Step 4
  4. Serve and Enjoy:
    • Serve immediately for a fresh, creamy parfait, or refrigerate for up to 1 hour for a chilled treat.
Nutrition Facts

Servings 2

Amount Per Serving
Calories 314.51kcal
% Daily Value *
Total Fat 15.06g24%
Saturated Fat 5.76g29%
Trans Fat 0.02g
Cholesterol 19.15mg7%
Sodium 75.53mg4%
Potassium 187.38mg6%
Total Carbohydrate 31.76g11%
Dietary Fiber 6.11g25%
Sugars 16.65g
Protein 14.82g30%
Vitamin A 73.15 IU
Vitamin C 1.59 mg
Calcium 188.46 mg
Iron 1.75 mg
Vitamin E 1.75 IU
Vitamin K 0.8 mcg
Thiamin 0.16 mg
Riboflavin 0.09 mg
Niacin 1.72 mg
Vitamin B6 0.07 mg
Folate 20.73 mcg
Phosphorus 174.98 mg
Magnesium 69.34 mg
Zinc 1.25 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Customization Ideas

  • Vegan Option: Substitute Greek yogurt with coconut yogurt and replace honey with maple syrup.
  • Keto-Friendly: Use unsweetened Greek yogurt and sugar-free sweeteners like erythritol or stevia.
  • Seasonal Twist: Use seasonal fruits like peaches in summer or pomegranate seeds in winter.
  • Extra Crunch: Add nuts, seeds, or cacao nibs for added texture and nutrients.
  • Layered Presentation: Create colorful layers with different fruit combinations for a visually stunning parfait.

Nutritional Benefits

  • Protein Power: Greek yogurt provides high-quality protein, helping with muscle repair and keeping you satiated.
  • Fiber-Rich: Chia seeds and fresh fruits add a healthy dose of dietary fiber, promoting digestion and gut health.
  • Natural Sweetness: Honey adds flavor without relying on refined sugars, making it a healthier choice for sweetness.
Keywords: Greek yogurt parfait, high protein snack, chia seed recipe, healthy breakfast ideas, quick meal, gluten-free recipe, easy parfait recipe, vegetarian breakfast, yogurt and fruit parfait
Read it online: https://tastydishesandhealthy.com/recipe/high-protein-greek-yogurt-parfait-with-chia-seeds-and-honey/
A man sitting at a table with a dessert, smiling and holding a spoon, has whipped cream on his upper lip. A vintage poster of a man in the background.
Mac
Food and Lifestyle Blogger

Hi, I'm Samantha, a full-time food blogger, mother of 2 beautiful daughters and a lovely wife. I live in New Jersey with my family. Loves traveling, sharing new recipes, and spending time with my family.

Conclusion

Making a High-Protein Greek Yogurt Parfait with Chia Seeds and Honey is an effortless way to enjoy a nutritious and delicious meal or snack. Its simplicity, versatility, and health benefits make it a favorite for people of all ages. Whether you’re preparing it for yourself, your family, or a gathering, this parfait will impress with its vibrant flavors and creamy texture.

Ready to give it a try? Grab your favorite ingredients, follow this guide, and create your very own masterpiece!

Informational Links

The Benefits of Eating High-Protein Foods

Healthy Snack Recipes for Weight Loss

Guide to the Health Benefits of Chia Seeds

Why Greek Yogurt is a Superfood