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Greek yogurt parfait With Chia seeds and Fresh berries: powerful snack

Hey friends! I’m so excited to share my go-to recipe for a delicious yet nutritious Greek Yogurt Parfait that will satisfy your cravings while still being incredibly good for you!

Greek yogurt parfait in a bowl
Image by: Janis Pavulans

As a health coach and recipe developer passionate about using REAL, fresh INGREDIENTS to create meals that nourish your body, I know how hard it can be to find tasty breakfasts and snacks that don’t derail your health goals. But have no fear – this protein-packed parfait is here!

In this post, I’ll walk you through how to assemble layers of Greek yogurt, chia seeds, sweet mixed berries, and a touch of maple syrup for extra sweetness. You’re going to love how simple this parfait comes together while still tantalizing your tastebuds and leaving you feeling re-energized.

The best part? By the end, you’ll have an easy go-to breakfast or snack that can be customized in endless flavorful ways. Get ready to satisfy those mid-day cravings GUILT-FREE!

Health Benefits of Ingredients

Not only does this parfait taste delicious, it packs a powerful punch of nutrition to fuel your body and mind! There are so many benefits of eating this healthy combo. The combination of high-protein, probiotic-rich Greek yogurt, and fiber-filled fresh fruit and granola provides sustained energy, digestive health perks, and an array of essential vitamins and minerals.

Greek yogurt

High in protein, Greek yogurt supports muscle maintenance and repair. It’s also a good source of probiotics, which benefit digestive health, and calcium is important for bone health. Lower in lactose, it’s easier to digest for those with lactose intolerance.

Chia Seeds

Rich in omega-3 fatty acids, fiber, antioxidants, iron, and calcium, chia seeds promote digestive health, and heart health by reducing risk factors for heart disease, and can help in weight management due to their protein content and ability to absorb water, increasing fullness.

Maple Syrup

A natural sweetener with antioxidants, zinc, and manganese, maple syrup can offer anti-inflammatory and antioxidant benefits compared to refined sugar, though it should still be consumed in moderation due to its high sugar content.


Blueberries, packed with vitamins, minerals, and antioxidants, offer multiple health benefits. They support heart health by lowering blood pressure and cholesterol, improve brain function and cognitive decline, aid in blood sugar regulation for diabetes management, and may have anti-cancer properties. Additionally, they’re beneficial for urinary tract health and rich in nutrients while being low in calories.


Packed with vitamins (C and K), fiber, and high levels of antioxidants known as polyphenols, strawberries are good for heart health, have potential cancer-fighting properties, and can help regulate blood sugar.

The Greek yogurt contains muscle-building protein to help you feel full and satisfied, along with bone-strengthening calcium. Meanwhile, the mixed berries burst with antioxidants, vitamin C, and brain-boosting compounds.

When enjoyed together, these simple whole-food ingredients promote gut health, heart health, weight maintenance, and beyond!

Now let’s dive into an easy-to-follow Greek yogurt parfait recipe!

How to make Greek yogurt parfait: step-by-step

Get all the ingredients ready

It’s very important to prepare all the ingredients and equipment before you start cooking.

Greek yogurt, maple suryp. chia seeds and berries on the wooden board

Start with the yogurt

You can use fat-free, reduced-fat, or full-fat Greek yogurt.

Greek yogurt in the bowls

Add chia seeds and maple syrup

Chia seeds are good for your nutrition and you can customize the variety of them. Instead of maple syrup, you can try Agave syrup or Date syrup.

Greek yogurt with chia seeds in a bowl

Mix well

Combine chia seeds, and maple syrup with Greek yogurt by mixing it with a spoon.

Mixing Greek yogurt with chia seeds

Garnish with berries and seeds

I love this simple recipe, as I can customize it differently every day. Instead of blueberries and strawberries, use raspberries, blackberries, or any other berries or fruits.

Greek yogurt parfait in a bowl
Image by: Janis Pavulans

Pumpkin seeds are a good source of healthy fats, instead try different nuts like cashews, almonds, and walnuts.

For prepping and Storing

If you are prepping for a couple of days ahead, transfer your Greek yogurt parfait into the airtight container and enjoy it within 2-3 days.

Greek yogurt parfait in the container
Image by: Janis Pavulans

If you want to eat parfait straight away or let it set in the fridge for 1-2 hours so the flavors infuse – up to you!

Airtight container with greek yogurt parfait

Greek yogurt chia seed parfait

Recipe by Ksenija PecerskaCourse: SnacksCuisine: MediterraneanDifficulty: Easy


Prep time


Cooking time






  • 150 grams Greek yogurt

  • 10 grams of Chia Seeds

  • 20 grams Blueberries

  • 20 grams Strawberries

  • 10 grams of Maple Syrup (or any natural sweetener)


  • In a medium bowl, mix Greek yogurt, maple syrup, and chia seeds until combined. I love to use a thick, low-fat Greek yogurt for the ultimate creaminess!
  • Scoop some of the sweetened yogurt into the bottom of a parfait glass or bowl.
    Pop the parfaits in the fridge to chill and set for at least 30 minutes, or up to overnight.
  • When ready to devour these babes, fetch them from the fridge and decorate the tops with fresh, colorful fruit like raspberries, blueberries, or strawberries.
  • Top up with pumpkin seeds for extra protein and a healthy fat kick.


The beauty of our Greek yogurt parfaits is that they can be customized in ENDLESS tasty ways! Feel free to switch up the fruits depending on what’s in season or what you have on hand.

Berries, sliced peaches or bananas, pineapple chunks, pomegranate arils, and mandarin orange slices bring delightfully unique flavors and nutrients. You could also add nuts like slivered almonds, chopped walnuts, pecans, or pistachios for some crunch.

And don’t get me started on mix-in superfoods like shredded coconut, chia seeds, hemp hearts, dark chocolate, and cacao nibs…the options are limitless!


Are Greek yogurt parfaits healthy?

Yes, Greek yogurt parfaits are a very healthy choice! They provide an excellent source of protein, probiotics, calcium, antioxidants, and fiber.

Why should I choose Greek yogurt over regular yogurt?

I recommend using authentic strained Greek yogurt over regular yogurt. The straining process removes excess liquid, creating a rich, thick, and creamy texture that is perfect for parfaits. Greek yogurt also packs more protein – about 2-3 times as much as regular – to keep you full and fueled.

Is there a low-fat Greek yogurt?

Of course! I always reach for low-fat Greek yogurt as the base.

Compared to full-fat varieties, low-fat Greek yogurt cuts some of the calories while still providing that luxuriously thick, creamy texture perfect for stacking parfaits. Even with less fat, you get a solid serving of satiating protein (15-20g per cup typically) to keep you powered throughout your morning.

Is there anything unhealthy about Greek yogurt?

Greek yogurt is an extremely healthy food, but there are a few things to be mindful of:

Sugar Content – Flavored varieties can sometimes contain a lot of added sugar. I recommend buying plain and lightly sweetening yourself.

Ingredients – Not all yogurts labeled “Greek” actually qualify as true strained Greek yogurt. Check for milk and live cultures as the only ingredients.

Portions – While nutritious, it’s still a dairy product high in calories and fat. Be mindful of serving sizes, especially if weight loss is a goal.

Lactose Intolerance – Some digest the proteins poorly. Fortunately, many lactose-free Greek yogurt options exist too!

Is Greek yogurt a Superfood?

I would give it that distinction! The high protein, probiotics, calcium, B vitamins, and amino acids make it extremely nutritious and versatile enough to benefit nearly everyone.

Is it OK to eat Greek yogurt every day?

And yes, it is likely safe and even beneficial to enjoy Greek yogurt every day for most people. Just opt for unsweetened low or non-fat varieties and moderate your portions. As long as you tolerate dairy well, Greek yogurt makes for a satisfying nutrient-dense addition supporting overall health.

So in short – this yogurt deserves superfood status on your grocery list and meal plan!

Wrap Up

I hope this easy yet irresistible Greek Yogurt Parfait recipe gets your creative juices flowing for crafting your crave-worthy versions!

With such an easy formula to follow for assembly, as well as endless ways to customize each layer to your liking, I’m confident you’ll have a new go-to in your breakfast rotation in no time! And don’t forget about all the benefits of this healthy treat!

If you enjoyed this simple recipe, jump into more healthy recipes for every day!

Remember, one bite at a time, and I see you soon!

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