Protein Yogurt & Seed Parfait
Layers of Greek yogurt, granola and fresh fruit with chia seeds — a light, protein-packed snack suited to any stage of wellness.
- High protein
- Calcium-rich
- Quick to make
Why you'll love this
Creamy Greek yogurt layered with crunchy granola and fresh fruit, done in 10 minutes. Build it in a glass for a pretty breakfast or a filling mid-afternoon snack.
Good for: Breakfast · Snack · Busy mornings · High-protein meal · Pregnancy
Total Time
10 min
Serves
1 person
Calories
260 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Protein18 g
- Calcium260 mg
- ProbioticsLive cultures
- Fibre5 g
Why it can be useful during pregnancy
A full cup of Greek yogurt gives this parfait plenty of protein, which your body needs more of later in pregnancy, plus calcium for strong bones and teeth, with no cooking. It works as a quick breakfast or snack whether you are trying to conceive, pregnant or breastfeeding.
Protein
A cup of Greek yogurt gives this parfait about 18 g of protein, which helps build your baby's tissues and makes a snack that actually holds you until the next meal.
From: greek yogurt
Calcium
Greek yogurt and chia seeds make this calcium-rich, helping build strong bones and teeth; one glass covers about a quarter of the daily need.
From: greek yogurt, chia seeds
Fibre
Chia seeds, granola and fruit add fibre, so this is more filling than yogurt alone; sip water alongside.
From: chia seeds, granola, fresh mixed fruit
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
- 1 cup Greek yogurt
- 1/3 cup granola
- 1/2 cup fresh mixed fruit
- 1 tbsp chia seeds
- 1 tsp honey
- A few mint leaves
Easy substitutions
granola → roasted oats with a few chopped nuts
Lets you control the sugar; many shop granolas are quite sweet.
How to make it
- 1
Spoon half the yogurt into a glass.
- 2
Add a layer of granola and fresh fruit.
- 3
Repeat with the remaining yogurt, granola and fruit.
- 4
Top with chia seeds, a drizzle of honey and mint.
Pregnancy-friendly tips
- Add the granola just before eating so it stays crunchy; if packing it, carry the granola in a separate box.
- Choose plain Greek yogurt and a low-sugar granola; the fruit and a teaspoon of honey give enough sweetness.
- If you take iron and calcium tablets, ask your doctor about spacing them, since this parfait is high in calcium.
Safety note
- Use Greek yogurt made from pasteurised milk, as it is eaten uncooked.
- Wash the fresh fruit and mint leaves under running water before layering.
Contains: Milk
Frequently asked questions
Is honey safe to eat in pregnancy?
Yes, honey is fine for pregnant and breastfeeding adults. The botulism warning is for babies: never give honey to a baby under 1 year old.
Is this parfait okay for gestational diabetes?
It pairs carbohydrate with plenty of protein, but granola and honey add sugar. Use plain yogurt and a low-sugar granola, skip the honey and check the portion with your dietitian.
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