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High-protein chia seed yogurt parfait layered with strawberries and blackberries in a glass jar topped with mint

High-Protein Chia Seed Yogurt Parfait

5 from 2 votes
This high-protein chia seed yogurt parfait has greek yogurt mixed with chia seeds and vanilla, then layered with mixed berries and optional granola and nut butter. Perfect for a high-protein high-fiber breakfast. meal prep
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Prep Time 5 minutes
Total Time 1 hour 5 minutes
Servings : 2 servings

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Ingredients

For the Chia Yogurt Base
  • 1½ cups plain greek yogurt
  • ½ cup unsweetened plant-based milk
  • 5 tbsp chia seeds
  • 1 scoop vanilla protein powder, (optional)
  • 2 tsp honey or maple syrup
  • 1 tsp vanilla extract
  • pinch of salt
For the Parfaits
  • 1 cup mixed fresh berries, blueberries, raspberries, blackberries, sliced strawberries
  • ¼ cup granola, (optional)
  • honey or nut butter for drizzling, (optional)
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Instructions
 

  1. Make the chia yogurt base. In a medium bowl or jar, whisk together 1½ cups plain greek yogurt, ½ cup unsweetened plant-based milk, 5 tbsp chia seeds, 1 scoop vanilla protein powder, 2 tsp honey or maple syrup, 1 tsp vanilla extract, and a pinch of salt until smooth and the chia seeds are evenly distributed. Let sit for 1 hour so the chia plumps and the base thickens, or cover and refrigerate overnight for a thicker, pudding-like texture.
  2. Layer the parfaits. Spoon half of the chia yogurt base into the bottom of two glasses or jars. Top each with a quarter of the 1 cup mixed fresh berries. Repeat the layers with the remaining base and berries.
    Sprinkle the parfaits with ¼ cup granola if using and honey or nut butter for drizzling. Eat right away, or chill for up to 4 days for grab-and-go breakfasts.

Nutrition

Calories: 457kcalCarbohydrates: 41gProtein: 35gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 8gMonounsaturated Fat: 2gTrans Fat: 0.04gCholesterol: 41mgSodium: 148mgPotassium: 333mgFiber: 11gSugar: 18gVitamin A: 346IUVitamin C: 5mgCalcium: 561mgIron: 3mg

Notes

  • Yogurt swaps. Plain greek yogurt gives is the creamiest and most filling. Skyr also works and adds a few extra grams of protein per serving. For a dairy-free version, use any thick, plain dairy-free yogurt (coconut, almond, or oat).
  • Milk swaps. Any unsweetened plant-based milk works (almond, oat, coconut, soy, cashew). Use a bit less for a thicker, scoopable base or a bit more for a pourable one. Regular dairy milk works too.
  • Protein powder. The vanilla protein powder is optional but bumps the protein from about 23 grams up to 33 grams per serving.  Simply Tera's Pure Whey Protein is my favorite.
  • Berries. I've used fresh berries but frozen work too. If using frozen, let them thaw on the counter for 10 minutes (or microwave for 20 seconds) so they soften and release their juices before layering.
  • Granola. Any granola works on top, but a low-sugar or high-protein granola keeps this breakfast on the healthier side without sacrificing the crunch.
  • Storage and meal prep. Store covered in the fridge for up to 4 days. To meal-prep a few breakfasts at once, layer the parfaits in 8-ounce jars at the start of the week and keep the granola in a separate small container so it stays crunchy.