Low-Sodium Berry and Nut Parfait
A refreshing and simple parfait layered with creamy Greek yogurt, sweet mixed berries, and crunchy unsalted nuts. It's a perfect healthy breakfast or light dessert that comes together in minutes.
For 2 servings
3 steps.
- 1
Step 1
- a.Prepare the ingredients
- b.Gently wash the mixed berries and pat them dry with a paper towel.
- c.If using larger berries like strawberries, slice them.
- d.Roughly chop the unsalted almonds.
- 2
Step 2
- a.Assemble the parfaits
- b.Take two clear glasses or jars.
- c.Place a layer of Greek yogurt (about 2 tbsp) at the bottom of each glass.
- d.Add a layer of mixed berries over the yogurt.
- e.Sprinkle a layer of chopped almonds.
- f.Repeat the layers until the glasses are full, ending with a final layer of berries and nuts on top.
- 3
Step 3
- a.Finish and serve
- b.If using, drizzle 1 tsp of honey over each parfait.
- c.Garnish with fresh mint leaves.
- d.Serve immediately for the best texture.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use clear glasses to showcase the beautiful layers of your parfait.
- 2For extra flavor and crunch, toast the almonds in a dry pan for 2-3 minutes until fragrant.
- 3Ensure your berries are completely dry before layering to prevent the yogurt from becoming watery.
- 4If preparing ahead, assemble the yogurt and berry layers but add the nuts just before serving to keep them crunchy.
- 5Feel free to use any unsalted nuts you have on hand, like walnuts or pecans.
Adapt it for your goals.
Vegan
Substitute the Greek yogurt with a plant-based alternative like coconut, almond, or soy yogurt. Use maple syrup instead of honey.
high proteinHigh protein
Stir a scoop of your favorite unflavored or vanilla protein powder into the Greek yogurt before layering.
gluten freeGluten free
This recipe is naturally gluten-free. For extra texture, you can add a layer of certified gluten-free granola.
kid friendlyKid friendly
Use a slightly sweeter yogurt or a bit more honey. Let the kids have fun creating their own layers.
Why this is on our healthy list.
Rich in Protein
Greek yogurt is an excellent source of protein, which helps with muscle repair and keeps you feeling full and satisfied.
Packed with Antioxidants
Berries are loaded with antioxidants and vitamins, which help fight inflammation and support overall health.
Heart-Healthy Fats
Unsalted almonds provide monounsaturated fats, which are beneficial for heart health and can help manage cholesterol levels.
Good for Digestion
The combination of fiber from the berries and probiotics from the yogurt supports a healthy digestive system.
Frequently asked questions
Yes, it's very healthy. It provides an excellent balance of protein and calcium from Greek yogurt, antioxidants and fiber from berries, and healthy fats from the nuts.