Steps
- 1
In a small bowl, combine the Greek yogurt and vanilla extract. Stir gently until well mixed.
- 2
Add the chia seeds to the yogurt mixture and stir them in evenly.
- 3
Let the yogurt and chia seed mixture sit for 5 minutes to allow the chia seeds to begin absorbing moisture and swell slightly.
- 4
In serving glasses or bowls, start by spooning a layer of the yogurt and chia seed mixture at the bottom.
- 5
Add a layer of mixed berries evenly over the yogurt layer.
- 6
Repeat layering once more with the remaining yogurt mixture and berries.
- 7
Top each parfait with a light drizzle of honey and a sprinkle of lemon zest if using, for added brightness and sweetness.
- 8
Serve immediately or chill in the refrigerator for up to 1 hour before serving for a cooler parfait.
Tips from the Chef
Use fresh or thawed frozen berries for best texture and flavor.
If you prefer a thicker parfait, let the yogurt and chia seed mixture sit longer, up to 10 minutes, before layering.
You can substitute honey with maple syrup or agave nectar for a vegan option.
To add crunch, sprinkle a small amount of low-sodium granola or nuts on top just before serving.
For extra flavor, add a pinch of cinnamon to the yogurt mixture before layering.
This parfait is naturally low in sodium and high in protein and fiber, making it a heart-healthy breakfast option.
Ingredients
- 1.5 cup Greek yogurt (plain, non-fat)
- 2 tbsp chia seeds
- 1 cup mixed berries (fresh or thawed if frozen; mix of strawberries, blueberries, raspberries)
- 1 tbsp honey (optional, for sweetness)
- 0.5 tsp vanilla extract (pure)
- 0.5 tsp lemon zest (freshly grated, optional)
Nutrition
(per serving)
Calories
236
Protein
19.9 g
Carbs
29.1 g
Fat
4.6 g
