Whether you’re running late in the morning or need to grab a quick afternoon snack, a fruit parfait is the way to go. When you have fresh fruit on hand, this treat comes together in just a few minutes. The best part? It’s healthy!
Unlike fast-food yogurt and fruit cups, this treat doesn’t have any added sugar, preservatives, or sodium. The sweetness comes from natural sources. At under 400 calories, this snack will quickly become a go-to indulgence during your afternoon merienda.
Red, white, and blue fruit parfait
- 1 cup strawberries, sliced in half
- 1 cup blueberries
- 1 cup Greek yogurt, plain
- 1 Tbsp ground flaxseeds
All fruits should be fresh, not frozen. Wash them thoroughly, slice the strawberries in half, and store them in the refrigerator so you can put together this snack quickly. Fresh fruit doesn’t last long once washed, so prepare only as much as you’ll eat within three days.
Prep the yogurt by stirring 1 tablespoon of ground flaxseeds into the creamy yogurt. The brown, powdery seeds add a slightly nutty flavor and omega-3 fatty acids to your treat. This nutrient is believed to boost brain and heart health, according to the University of Maryland Medical Center .
Choose a pretty, clear glass to assemble your parfait inside. This will make it eas y to see the healthy red, white, and blue layers. If you’re making this treat for a child, use a plastic tumbler.
Start by placing 1/2 cup of sliced strawberries in the bottom of the glass. Now layer on 1/3 cup of plain Greek yogurt. Don’t skimp and use regular yogurt. Greek yogurt is packed with protein, which helps you feel full, longer.
Add 1/2 cup of fresh blueberries to the glass. Layer on another 1/3 cup of Greek yogurt. Next, place the remaining 1/2 cup of sliced strawberries on the yogurt. Finish with the final 1/3 cup of yogurt. Top the layered treat with the remaining 1/2 cup of blueberries.
Here’s a breakdown of this parfait’s nutritional value:
- 1 cup of fresh, sliced strawberries contains 53 calories, 1 gram of fat, and 1 gram of protein
- 1 cup of fresh, whole blueberries contains 84 calories, 0 grams of fat, and 1 gram of protein
- 1 cup of plain Greek yogurt contains 192 calories, 8 grams of fat, and 16 grams of protein
- 1 tablespoon of ground flaxseeds contains 37 calories, 3 grams of fat, and 1 gram of protein
In all, this breakfast or snack contains just 366 calories and 12 grams of fat. You’re also getting 19 grams of protein, which is just under half of a woman’s daily dietary needs.
The Centers for Disease Control and Prevention recommend that women ages 19 to 70+ consume 46 grams of protein each day. As a bonus, this treat is equivalent to four servings of fruit. Now, that’s a great way to boost your healthy eating routine in a hurry!