Chia Yogurt Parfait (High Protein)

Of all the recipes on this website, this Chia Yogurt Parfait is the one I turn to most often. It’s a weekly staple, perfect for a quick breakfast or a hearty snack to fuel busy days.

Packed with protein, healthy fats, and fiber, it keeps me satisfied and energized. Plus, it’s endlessly customizable based on whatever fruits, nuts, or seeds I have on hand.

Love getting extra fiber like I do? Check out my Sorghum Bread recipe.

Why This Is My Breakfast Go-To

I love recipes that start with a basic foundation and can be adjusted to fit my mood or pantry. This parfait is exactly that. It takes just a few minutes to whip up, and if you’re a planner, you can prep it the night before.

It’s as convenient as my overnight oats and chia seed pudding recipes—and just as tasty. Often, I’ll make a double batch for me and my kids to enjoy.

How This Parfait Stands Out

Let’s talk about those pre-made yogurt parfaits from cafes and grocery stores. They’re often loaded with sweetened yogurt that can sneak in more sugar than you’d think. For example, a typical Honey Vanilla Yogurt can have around 23 grams of sugar, compared to just 9 grams in plain yogurt from the same brand.

My go-to is Fage’s plain Greek yogurt with 5% milkfat. It’s creamy, satisfying, and contains only 5 grams of natural sugar per serving and no added sugar.

Now, I’m not here to demonize sugar. I enjoy it, but always on my terms.

For me, sugar is dessert, ideally after a balanced meal with plenty of fat, fiber, and protein to steady my blood sugar.

Starting the day with a sugary breakfast, on the other hand, can lead to a roller coaster of spikes and crashes, leaving me hungrier and craving more sugar later.

That’s why this parfait, with its plain Greek yogurt and fiber-packed chia seeds, is my go-to for setting a stable, energized tone for the day.

Bonus: Chia seeds are loaded with Omega-3 fatty acids, which support healthy cell function.

How to Make a Chia Yogurt Parfait

Step 1: Create the Base

Start by mixing together:

• Plain Greek yogurt
• Almond milk
• Chia seeds

This simple blend is your foundation. You can also personalize it by adding a pinch of cinnamon for warmth or a scoop of protein powder if you’re looking for an extra boost. My kids love to stir in a bit of monk fruit syrup for sweetness, and I sometimes mix in powdered peanut butter for a fun twist on flavor and added protein.

As the chia seeds absorb moisture, the mixture will thicken. If you prefer a thinner consistency, just add a splash more milk or water to adjust.

Step 2: Add Your Toppings

Here’s where the fun begins! Top your parfait with anything that suits your taste. Some of my favorites include:

• Fresh berries: strawberries, blueberries, raspberries, or pomegranate seeds
• Nuts and seeds: sunflower seeds, pumpkin seeds, walnuts, hemp hearts, pistachios, or pecans
• Coconut flakes for a tropical touch
• My homemade granola (lower in sugar than store-bought!)

The possibilities are endless, and it’s a great way to use up whatever you’ve got in your pantry.

This Chia Yogurt Parfait is going to keep you going. Whether you’re rushing out the door in the morning or looking for a wholesome midday pick-me-up, this parfait has you covered.

Try it out and make it your own. I’d love to hear how you customize it!

Chia Yogurt Parfait (Quick High Protein Breakfast)

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• Author: Joanie Simon

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Description

A quick, healthy Chia Yogurt Parfait loaded with protein, fiber, and healthy fats. Customize it with your favorite fruits, nuts, and seeds for a versatile breakfast or snack!

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Ingredients

• ½ cup yogurt
• ¼ cup milk (dairy or plant-based)
• 1 ½ tablespoons chia seeds
• Optional toppings: berries, nuts, seeds, granola

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Instructions

1. In a bowl or jar, combine yogurt, milk, and chia seeds. Stir well to ensure the seeds are evenly distributed.
2. Let it sit for 5 minutes to allow the chia seeds to absorb some of the moisure and either enjoy right away or cover and refrigerate overnight.
3. Add your favorite toppings like seeds, nuts, granola, fruits, or berries.

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Notes

• Adjust the milk for your desired consistency. Use less milk for a thicker parfait or more for a thinner one.
• Feel free to mix other fun things into the base depending on your nutritional goals and tastes. Protein powder, monk fruit syrup, cinnamon or peanut butter powder are tasty mix-ins.

Nutrition

• Serving Size: 1
• Calories: 254
• Sugar: 8.8 g
• Sodium: 78.7 mg
• Fat: 13.2 g
• Carbohydrates: 16.9 g
• Fiber: 6.7 g
• Protein: 18.1 g
• Cholesterol: 19.8 mg

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