Parfaits are filling, nutritious meals or snacks that are also highly customizable. Here are 6 recipes that are sure to satisfy in a pinch.
Parfaits make a filling, nutritious breakfast or tasty snack. Research shows that fiber (from seeds, nuts, or oats) and
It’s important to avoid parfaits high in added sugar, such as those made with sweetened yogurt and granola with added sugar. Thus, making your own parfait can be better tailored to your needs than buying premade versions.
Tips for picking Greek yogurt
Many of the recipes listed here call for Greek yogurt.
Greek yogurt has probiotics, which may benefit gut health. Be sure to pick a yogurt with a “Live & Active Cultures (LAC) seal,” as this ensures that the yogurt contains a significant amount of beneficial bacteria or probiotics.
Moreover, try to avoid Greek yogurt options with high amounts of added sugar. Added sugar can
With almost 23 g of protein and 7 g of fiber per serving, this parfait will keep you feeling full until lunch. This recipe calls for blackberries, pistachios, shredded coconut, and honey.
Blackberries are
You can use less honey or leave it out altogether to reduce the sugar content.
This recipe has 27 g of protein and 3 g of fiber per serving. It calls for just three ingredients: plums, Greek yogurt, and sliced almonds. Kiwi is a great addition to this parfait.
This parfait uses ricotta instead of yogurt as the base. Each serving contains 16 g of protein and just 271 calories. It is also simple to make, as this recipe contains only four ingredients: strawberries, ricotta, honey, and fresh mint.
A 2019 review of studies found that eating strawberries may reduce cardiovascular risk factors. However, larger and longer-term studies are needed to confirm these findings.
You can reduce the amount of fat in this recipe by using low fat ricotta.
Tahini is made of sesame seeds ground into a paste. Ready in just nine minutes, this parfait also contains bananas, honey, and Greek yogurt.
Bananas are high in potassium. A diet high in potassium can help lower blood pressure and
In addition to the pear, ginger, and almonds, this parfait also includes blueberries and honey. Pears and
Many of the beneficial compounds in pears are found in their skin. To get the most benefits, you may consider keeping the pear skin on for this recipe. The skin can add texture to the meal.
This parfait contains 17 g of protein and 5 g of fiber per serving.
This recipe combines mangoes with coconut oil to make a drizzle. If you want to reduce the fat content in this dish, consider eating the mango chunks whole instead of combining them with the coconut oil.
You could also use less coconut oil than what is called for, but keep in mind that this may affect the consistency of the drizzle.
Homemade parfaits can be a good breakfast option if you are running short on time. Many of the recipes above are high in protein and fiber and low in calories, and they can be made in under 20 minutes.
Try to avoid yogurts that are high in added sugars. Instead, opt for yogurts that are rich in probiotics.