Greek Yogurt Parfait with Berries

This Greek yogurt parfait layers thick, tangy yogurt with fresh strawberries, blueberries and raspberries and a quick toasted oat and almond crunch, finished with a drizzle of honey. It takes 10 minutes, makes 2 parfaits, and each one has about 22 g of protein and 6 g of fiber. Because you make the crunchy layer yourself, it has a fraction of the sugar of shop-bought granola.

• Serves: 2
• Prep time: 5 minutes
• Cook time: 5 minutes
• Total time: 10 minutes

Ingredients

Oat and almond crunch

• 30 g (⅓ cup) rolled oats
• 20 g (2 tablespoons) almonds, roughly chopped
• 1 teaspoon honey
• A pinch of cinnamon (optional)

Parfait

• 340 g (1½ cups) plain low-fat Greek yogurt
• 100 g (⅔ cup) strawberries, sliced
• 50 g (⅓ cup) blueberries
• 50 g (⅓ cup) raspberries
• 1 teaspoon honey, to drizzle
• A few mint leaves (optional)

Method

1. Put the oats and almonds in a dry frying pan over medium heat. Toast for 3 to 4 minutes, stirring often, until golden and smelling nutty.
2. Take the pan off the heat, drizzle over 1 teaspoon of honey and the cinnamon, and stir quickly so the oats clump slightly. Tip onto a plate to cool for a couple of minutes. It crisps as it cools.
3. Spoon a quarter of the yogurt into the bottom of each of two glasses or jars.
4. Add a layer of mixed berries, then a spoonful of the oat crunch.
5. Repeat with the rest of the yogurt and berries.
6. Finish with the remaining crunch, a little honey and a few mint leaves. Serve straight away so the crunch stays crisp.

Tips

• Strain the yogurt for an extra-thick parfait: leave it in a sieve lined with a coffee filter in the fridge for an hour.
• Add the crunch at the last minute if you’re making parfaits ahead.
• Use frozen berries when fresh ones are out of season. Thaw them first and drain the juice, or layer them frozen in jars the night before.
• Taste before adding honey. Ripe berries may be sweet enough.

Make-ahead breakfast jars

Layer yogurt and berries in jars with lids and keep them in the fridge for up to 2 days. Store the oat crunch separately in an airtight container at room temperature for up to a week, and sprinkle it on just before eating. Keep the jars cold if you take them to work, as yogurt is a perishable dairy food.

Swaps and variations

• Tropical: use mango, kiwi and passion fruit, with toasted coconut flakes in the crunch.
• Autumn: stewed apple or pear with cinnamon and walnuts.
• Chocolate: stir a teaspoon of unsweetened cocoa powder into the yogurt, and top with raspberries.
• Lower sugar: skip the honey and add extra cinnamon.
• Dairy-free: use an unsweetened, calcium-fortified soy or coconut yogurt. Soy yogurt has more protein.
• Seeds: add a tablespoon of chia, hemp or pumpkin seeds for extra fiber.

Nutrition per serving (estimate)

One serving is one parfait. These figures were calculated from USDA FoodData Central values for plain low-fat Greek yogurt, strawberries, blueberries, raspberries, rolled oats, almonds and honey.

Of the 18 g of sugars, only about 7 g is added honey. The rest is natural sugar from the fruit and the lactose in the yogurt. That’s less than a quarter of the 30 g daily limit for free sugars the NHS recommends for adults. By comparison, a single 50 g serving of homemade-style granola has about 10 g of sugar on its own.

Greek yogurt provides most of the protein, which makes this a filling breakfast. Our guide to whether yogurt is good for you explains how to choose one, and our high-protein breakfast ideas have more options.

Contains: milk and tree nuts (almonds). Oats may contain gluten from cross-contamination unless labeled gluten-free.

What to serve with it

• A cup of coffee or tea for a quick breakfast.
• A boiled egg on the side for an even more filling start.
• As a dessert, with a little grated dark chocolate on top. Our guide to dark chocolate explains how much is sensible.

Common questions

Is a yogurt parfait healthy?

It can be. A parfait made with plain Greek yogurt, fresh fruit and a small amount of homemade crunch is a balanced breakfast. Shop-bought parfaits are often made with sweetened yogurt and sugary granola, which can double the sugar.

Can I use regular yogurt?

Yes. Regular plain yogurt is thinner and has about half the protein of Greek yogurt, but more calcium.

Can children eat this?

Yes. Plain yogurt with fruit is a good breakfast or snack for children. Leave out the honey for babies under 12 months, and chop the berries and nuts small for young children, or use ground almonds instead of chopped.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.