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Greek yogurt parfait layered with berries, chia seeds, and walnuts in a glass jar

Greek Yogurt Parfait with Berries and Chia

A quick, no-cook parfait packed with protein, fiber, and healthy fats for steady morning energy.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 people
Calories: 220
Ingredients Method Notes

Ingredients
  

  • ¾ cup plain unsweetened Greek yogurt (~6g carbs)
  • ¼ cup mixed berries ~7g carbs
  • 1 tbsp chia seeds ~2g carbs
  • 1 tbsp chopped walnuts

Method
 

  1. Spoon Greek yogurt into a glass or bowl.
  2. Layer mixed berries on top of the yogurt.
  3. Sprinkle chia seeds and walnuts over the berries.
  4. Let it sit for 5 minutes before eating to allow the chia seeds to absorb moisture, which helps slow digestion.

Notes

💡 Tip: It's best to use full-fat, unsweetened Greek yogurt. Flavored yogurts contain hidden sugars that can cause a rapid spike in blood sugar. Also, letting the chia seeds sit for a few minutes before eating helps them thicken and slow down sugar absorption.