Keto Greek Yogurt Parfait

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Keto Greek Yogurt Parfait is a delicious and flavorful meal with reduced carbs. It provides all of the taste of a dessert. It is great for the quick cooking of food. Each layer provides a soft flavor and nutrients in every single bite. We use some ingredients such as nuts, Greek yogurt, seeds, berries, spices, and sweeteners. The creamy Greek yogurt tastes well with sweetened fruit and almonds or seeds. Add some extra nuts or seeds to provide texture in this parfait. This recipe is ideal for dinners, lunches, and family get-togethers during the week. This recipe maintains a balance between taste and health. We do not recommend freezing these parfaits because the yogurt texture changes when frozen and warms up again.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Diet: Keto / Low Carb
  • Course: Breakfast / Snack / Dessert
  • Prep time: 10 minutes
  • Caloric content: 250 kcal
  • Cooking time: 0 minutes
  • Cuisine: American / Mediterranean-style
  • Size/serving: 1 parfait glass
  • Mode of cooking: No-cook
  • Total servings: 2
  • Difficulty level: Easy
  • Total time: 10 minutes

TOOLS:

  • Measuring spoons and cups
  • Spatula or spoon
  • Small bowls and parfait glasses
  • Bowl

INGREDIENTS:

  • 1 tsp of chia seeds
  • 2 tbsp of chopped walnuts or pecans
  • 1/4 tsp of vanilla extract
  • 1 cup full-fat Greek yogurt
  • One pinch of cinnamon
  • 1 tsp of preferred keto sweetener or erythritol
  • 1/2 cup of mixed berries

INGREDIENT NOTES:

SWEETENER:

  • Erythritol, monk fruit, and allulose are sweetener options that keep the parfait sweet without adding carbs. You can make adjustments according to your requirements.

NUTS:

  • We use walnuts or pecans to provide healthy fats and a crispy taste in the dish. You can also use macadamias or almonds, which are also good for a keto diet.

SPICES & SEEDS:

  • The use of chia seeds helps to give texture and fiber to the dish, while vanilla essence or cinnamon improves the taste without increasing carb content.

BERRIES:

  • We use some different berries, including strawberries, raspberries, and blueberries, which are low in carbs and provide sweetness. You can use it lightly to keep your net carbs low.

GREEK YOGURT:

  • The use of Greek yogurt is perfect for keto diets because it is high in protein and low in carbs by nature. Do not use low-fat options, because they contain additional sugar.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. Combine the vanilla extract, sugar, and Greek yogurt in a mixing bowl.
  2. Blend this mixture till completely smooth.
  3. Fill the bottom of each parfait glass with a layer of yogurt.
  4. Add a layer of berries on top of the yogurt.
  5. Include a layer of chia seeds and chopped nuts.
  6. Keep layering till the glasses are full.
  7. Then top with a sprinkling of nuts and some berries.
  8. For better taste, you can garnish with a small amount of cinnamon.
  9. Serve these parfaits quickly or cool in the fridge for up to two to three hours.

TIPS:

  • You can use smaller berries or chop strawberries to make an equal layering.
  • For an extra creamy texture, you can add one or two tsp of heavy cream to the yogurt.
  • To add some variety, sprinkle some coconut flakes(unsweetened).
  • You can gently toast nuts to improve their flavor and crunch.
  • To avoid sogginess if chilled, you can assemble properly before serving.

SERVING SUGGESTIONS:

BREAKFAST:

  • Almond Flour Pancakes
  • Chia Seed Pudding

BEVERAGES:

  • Iced Matcha Latte
  • Bulletproof Coffee

DESSERT:

  • Lemon Cream Cups
  • Chocolate Mousse

SNACK:

  • Cheese Crisps
  • Nut Butter Cups

STORAGE INFORMATION:

Store the parfaits in a closed bowl. For perfect freshness and texture, you can eat within less than two hours.

REFRIGERATION:

  • Keep for 1 day. Nuts will become slightly softer with time.

FREEZING:

  • We do not recommend freezing because the yogurt texture lightly changes when frozen and warms up again.

FAQs:

Will I use protein powder in this dish?

  • To improve the smoothness of the yogurt, you can add a scoop of keto-friendly protein powder.

Could I use flavored Greek yogurt?

  • You can use it, but it may contain more sugar and carbs. You can also use regular yogurt with all the fat, which is ideal.

Can I make this dish in advance?

  • Sure, you can create the layers, but add the berries and almonds only before serving to keep the parfaits’ crunchy texture.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS:

Sodium: 60 mg

No. of calories: 250 kcal

Proteins: 12 g

Sugar: 4 g

Fiber: 3 g

Net carbs: 6 g

Fats: 18 g

One single portion: 1 parfait glass

Total carbs: 9 g