Greek Yogurt with Mandarin & Seeds

Name: Greek Yogurt with Mandarin & Seeds
Prep time: 5 min
Total time: 5 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 3 cup greek yogurt (plain, full-fat); 3 pcs mandarin (peeled, segmented, pith removed); 1 tbsp honey; 2 tbsp sunflower seeds (raw, unsalted); 2 tbsp pumpkin seeds (raw, unsalted); 1 tbsp mint (fresh, finely chopped, for garnish); 1 pinch salt

RATING

0.0/5

TASTE SCORE

8/10

Creamy, thick Greek yogurt swirled with juicy mandarin segments and topped with a crunchy mix of sunflower and pumpkin seeds. A light breakfast or snack that comes together in under 5 minutes with no cooking required.

PREP

COOK

SERVES

1 CUP

276 cal

SERVINGS

INGREDIENTS

For 4 servings

3 cupgreek yogurt · plain, full-fat3 pcsmandarin · peeled, segmented, pith removed1 tbsphoney2 tbspsunflower seeds · raw, unsalted2 tbsppumpkin seeds · raw, unsalted1 tbspmint · fresh, finely chopped, for garnish1 pinchsalt

NUTRITION · PER SERVING

276

CALORIES · 1 CUP

Protein19g · 28%

Carbs22g · 32%

Fat13g · 42%

Fiber2g

Sugar18g

Saturated fat7g

Cholesterol24mg

Sodium105mg

Potassium432mg

Phosphorus334mg

How we calculate →

METHOD · 4 STEPS

prep · ~3 min
Peel and segment the mandarins.
1.Slice off the top and bottom of each mandarin to create flat ends.
2.Stand the mandarin on one end and cut downward following the curve to remove the peel and white pith.
3.Hold the peeled mandarin over a bowl and cut between the membranes to release clean segments.
4.Discard any seeds and set the segments aside.
mix · ~1 min
Whisk the yogurt base.
In a medium mixing bowl, whisk the Greek yogurt with honey and a pinch of salt until smooth and well combined.
TIPThe salt brightens the yogurt and balances the sweetness — don't skip it.
assemble · ~1 min
Assemble the yogurt bowls.
1.Divide the sweetened yogurt evenly among four serving bowls.
2.Top each bowl with mandarin segments, arranging them over the yogurt.
3.Sprinkle sunflower seeds and pumpkin seeds over the top.
4.Garnish with chopped fresh mint.
serve
Serve immediately.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
For the easiest segmenting, use a sharp paring knife and cut between the membranes over a bowl to catch juice.
2
Toast the seeds in a dry pan for 2-3 minutes until fragrant to deepen their nutty flavor.
3
If your yogurt is very thick, stir in a tablespoon of mandarin juice for a looser, fruitier texture.
4
Chill the bowls for 10 minutes before assembling to keep the yogurt cool and refreshing.
5
Make-ahead: prep the segments and seeds separately; assemble just before serving to keep the seeds crunchy.

RECIPE VARIATIONS

Adapt it for your goals.

Vegan

Substitute the Greek yogurt with a thick coconut or soy yogurt, and use maple syrup instead of honey. The coconut yogurt adds a tropical note that pairs well with mandarins.

High Protein

High-Protein

Mix in a scoop of unflavored or vanilla protein powder into the yogurt base (about 15g per serving) for a post-workout boost that still tastes like a treat.

Low Sugar

Low-Sugar

Replace the honey with a few drops of stevia or monk fruit sweetener, or rely entirely on the natural sweetness of the mandarins for a sugar-free option.

Extra Crunch

Add a tablespoon of chia seeds or flaxseeds along with the sunflower and pumpkin seeds for more fiber, omega-3s, and a satisfying pop.

HEALTH BENEFITS