Greek Yogurt & Mixed Berry Parfait
A layered Greek yogurt and mixed berry parfait with toasted oats, a cool, quick prenatal snack with protein and calcium for days when cooking smells feel too much.
- High protein
- Calcium-rich
- Quick to make
Why you'll love this
Cool, creamy and ready in ten minutes, this layered glass of thick yogurt, berries and crunchy oats feels like a treat but takes almost no effort.
Good for: Snack · Breakfast · Queasy days · Busy mornings · Pregnancy
Total Time
10 min
Serves
1 person
Calories
230 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre4 g
- Calcium220 mg
- Vitamin C18 mg
- Vitamin B120.6 mcg
Why it can be useful during pregnancy
A parfait needs no stove, which helps on days when cooking smells put you off food. Greek yogurt gives a lot of protein and calcium for one small glass and the berries add vitamin C, so it works as a mid-morning snack or a light pregnancy breakfast.
Protein
Thick Greek yogurt is high in protein, so this single glass covers a solid share of the day's need for building the baby's growing tissues.
From: greek yogurt
Calcium
A full cup of Greek yogurt makes this parfait rich in calcium for strong bones and teeth, without having to drink a glass of milk.
From: greek yogurt
Vitamin C
Strawberries and blueberries bring plenty of vitamin C, which also helps the body absorb plant iron from foods eaten at the same time.
From: strawberries, blueberries
Vitamin B12
Yogurt adds some vitamin B12, which helps make red blood cells and keeps nerves healthy; useful for vegetarians, since B12 comes only from animal foods.
From: greek yogurt
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Greek yogurt – 1 cup
- Mixed berries (strawberries, blueberries) – 1/2 cup
- Rolled oats, lightly toasted – 2 tbsp
- Honey or maple syrup – 1 tsp
- Chia seeds – 1 tsp
Easy substitutions
Mixed berries → Chopped guava, pomegranate or papaya
Easier to find and cheaper in India; guava in particular is a good source of vitamin C.
Greek yogurt → Thick hung curd made from boiled or pasteurised milk
Gives a similar creamy texture at home, though with a little less protein than packaged Greek yogurt.
How to make it
- 1
Layer half the yogurt at the bottom of a glass.
- 2
Add a layer of berries and toasted oats.
- 3
Repeat with remaining yogurt and berries.
- 4
Top with chia seeds and a drizzle of honey.
Pregnancy-friendly tips
- If cooking smells trigger nausea, keep a tub of yogurt and washed berries in the fridge so you can build this in two minutes.
- Choose plain, unsweetened Greek yogurt and let the fruit and the single teaspoon of honey do the sweetening.
- Add the oats and chia just before eating so they stay crunchy.
Safety note
- Use Greek yogurt made from pasteurised milk; packaged brands usually are, but check the label.
- The berries are eaten raw, so rinse them under running water just before layering.
Contains: Milk
Frequently asked questions
Is Greek yogurt safe in pregnancy?
Yes, if it is made from pasteurised milk. Plain, unsweetened Greek yogurt is a convenient way to add protein and calcium to your day.
Is honey okay to eat while pregnant?
Yes, honey is fine for pregnant and breastfeeding adults. The botulism warning is only for babies under 12 months, who should never be given honey.
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