breakfast · High Protein
High Protein Greek Yogurt Berry Crunch Parfait (46g Protein)
This High Protein Greek Yogurt Berry Crunch Parfait delivers approximately 43 grams of protein and 585 calories per serving. Layers of creamy Greek yogurt, fresh mixed berries, crunchy granola, and almonds create a satisfying and quick breakfast.
Nutrition per serving
- Protein
- 46 g
- Calories
- 579
- Carbs
- 59 g
- Fat
- 19 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1.5 cups plain 0% fat Greek yogurt
- 1 cup mixed berries — fresh or frozen and thawed
- 1/3 cup granola — choose a low-sugar variety
- 2 tbsp sliced almonds
Steps
- Gather all ingredients. If using frozen berries, ensure they are thawed.
- In a tall glass or jar, layer half of the Greek yogurt, followed by half of the mixed berries, half of the granola, and half of the sliced almonds.
- Repeat the layering with the remaining Greek yogurt, berries, granola, and almonds.
- Serve immediately for best crunch, or cover and chill for up to 4 hours.
Why This Works
Greek yogurt is strained to remove whey, concentrating casein proteins. Plain nonfat Greek yogurt contains approximately 10g protein per 100g, which translates to 24.5g protein per cup according to USDA FoodData Central. This recipe uses 1.5 cups, delivering 37g protein from yogurt alone. The straining process increases protein density by 187% compared to regular yogurt. Granola provides complex carbohydrates for sustained energy, while sliced almonds add healthy fats and additional protein. Mixed berries contribute fiber and antioxidants without excessive sugar. The combination creates a balanced macronutrient profile with high protein satiety that keeps you full for hours.
Assembly Tips
Use a tall glass or clear jar for visual appeal and structural integrity. Start with a thick base layer of yogurt to prevent bottom ingredients from sliding. Keep ingredient portions relatively even between layers for consistent bites. Pat berries dry with a paper towel if using thawed frozen berries to prevent excess liquid from making the parfait watery. Add granola just before serving to maintain crunch, or store it separately if preparing ahead. For meal prep, layer yogurt and berries in a sealed container and keep granola in a small separate container for up to 24 hours. The cold yogurt will keep ingredients fresh without additional refrigeration for 2-3 hours if transporting.
Make It Your Own
Use low-sugar granola to cut calories. Add nut butter for extra protein and richness. Swap berries seasonally for variety. Drizzle with honey or maple syrup for added sweetness. Mix in chia seeds or ground flaxseed for omega-3 fatty acids and fiber. Try vanilla or fruit-flavored Greek yogurt instead of plain, though this will increase sugar content. Replace sliced almonds with other nuts like walnuts, pecans, or pistachios for different flavor profiles. Add a scoop of protein powder to the yogurt layer for even higher protein content. Top with dark chocolate chips or cacao nibs for antioxidants and a hint of indulgence.
Sources Research-Backed
Frequently Asked Questions
How do I keep granola crunchy in yogurt?
Add granola just before eating. If prepping ahead, layer yogurt and berries in a jar with granola in a separate container. Alternatively, add a thick layer of granola. The top stays crunchy while the bottom absorbs yogurt. Toasted granola holds texture longer than softer varieties.
Can I use regular yogurt instead of Greek yogurt?
Yes, but you'll get less protein. About 9g per cup versus 17g for Greek. Regular yogurt is thinner, so your parfait will be runnier. Strain regular yogurt through cheesecloth for 2-3 hours to thicken it and boost the protein content closer to Greek.
How far ahead can I assemble a yogurt parfait?
Without granola, you can assemble 24 hours ahead. The berries may release some juice, but many people prefer this. It creates a fruit-swirl effect. For crunch, store granola separately and add at serving time. Glass jars work best for visibility and transport.
