High Protein Keto Greek Yogurt Parfait with Berries

Name: High Protein Keto Greek Yogurt Parfait with Berries
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 2 servings
Ingredients: 1.5 cups full-fat plain Greek yogurt (use a brand with at least 17g protein per 170g serving); 2 scoops unflavoured collagen peptides (approximately 20g total, dissolves completely into yogurt); 0.5 tsp pure vanilla extract; 6 drops liquid stevia (adjust to taste, or use 1 tsp powdered erythritol); 0.5 cup fresh raspberries; 0.5 cup fresh blueberries; 3 tbsp raw pumpkin seeds (also called pepitas); 2 tbsp raw sunflower seeds; 3 tbsp slivered almonds; 2 tbsp unsweetened coconut flakes; 0.5 tsp ground cinnamon; 1 tsp coconut oil; 3 drops liquid stevia (for the seed crunch topping); 1 pinch fine sea salt

High ProteinKetoGluten-FreeMeal PrepEgg-Free

Prep Time10 min

Cook Time8 min

Servings2

Calories310 kcal

Health Score7/10

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High Protein Keto Greek Yogurt Parfait with Berries

Some mornings you need breakfast to do a lot of heavy lifting. You need it to fuel a workout, keep hunger at bay until lunch, and still taste like something you actually want to eat. This high protein keto Greek yogurt parfait with berries does exactly that. Creamy full-fat Greek yogurt forms the base, layered with a crunchy toasted seed and nut cluster, fresh raspberries and blueberries, and a finishing drizzle of sugar-free vanilla syrup. Every spoonful hits that sweet spot between indulgent and genuinely nourishing.

What makes this version stand out from typical parfait recipes is the intentional protein stacking. Most yogurt parfaits rely on the yogurt alone for protein, which gets you somewhere around 10 to 12 grams. Here, a scoop of unflavoured collagen peptides is stirred directly into the yogurt before layering. Collagen is virtually tasteless, dissolves instantly, and adds a clean 9 grams of protein without changing the texture one bit. Pair that with the protein already packed into full-fat Greek yogurt and you are sitting at over 30 grams before you even reach for a fork. For anyone following keto, that protein hit without a carb spike is genuinely hard to find in a breakfast this quick.

The homemade seed and nut crunch is the real secret weapon in this recipe. Traditional granola is loaded with oats, honey and dried fruit, all of which send net carbs climbing fast. Instead, this recipe uses a mix of pumpkin seeds, sunflower seeds, slivered almonds and unsweetened coconut flakes toasted in coconut oil with a pinch of cinnamon and a few drops of liquid stevia. It takes about 8 minutes in a dry pan and the result is a crunchy, golden topping with a nutty warmth that pairs beautifully with the tartness of the berries. You can make a big batch on Sunday and keep it in a jar all week, which makes assembly genuinely effortless on busy mornings. The seeds also bring a solid dose of magnesium, zinc and healthy fats, nutrients that are easy to miss when you are eating low carb.

Berries are the smartest fruit choice for keto eating, and this recipe leans into that fully. Raspberries and blueberries are used here because they bring the best balance of flavour, fibre and low net carbs. Raspberries in particular are a fibre powerhouse, with nearly half their total carbs coming from fibre. Blueberries add a softer sweetness and a generous hit of anthocyanins, the antioxidant compounds linked to improved memory and reduced inflammation. Together they bring colour, freshness and enough natural sweetness that you will not miss any added sugar. The whole parfait clocks in under 8 grams of net carbs, sits comfortably within keto macros, and gives you a breakfast that keeps blood sugar stable and energy steady right through the morning.

Ingredients

Serves:2

1.5 cups full-fat plain Greek yogurt (use a brand with at least 17g protein per 170g serving)
2 scoops unflavoured collagen peptides (approximately 20g total, dissolves completely into yogurt)
0.5 tsp pure vanilla extract
6 drops liquid stevia (adjust to taste, or use 1 tsp powdered erythritol)
0.5 cup fresh raspberries
0.5 cup fresh blueberries
3 tbsp raw pumpkin seeds (also called pepitas)
2 tbsp raw sunflower seeds
3 tbsp slivered almonds
2 tbsp unsweetened coconut flakes
0.5 tsp ground cinnamon
1 tsp coconut oil
3 drops liquid stevia (for the seed crunch topping)
1 pinch fine sea salt

Instructions

1
In a small bowl, combine the Greek yogurt, collagen peptides, vanilla extract and 6 drops of liquid stevia. Stir well for about 60 seconds until the collagen is fully dissolved and the mixture is smooth and creamy.
Make sure the collagen powder is fully incorporated before layering. Any undissolved clumps will be noticeable in the finished parfait.
2
Heat a small non-stick skillet over medium heat. Add the coconut oil and let it melt, then tip in the pumpkin seeds, sunflower seeds and slivered almonds. Toast for 3 minutes, stirring frequently, until lightly golden.
Watch the heat carefully. Seeds go from golden to burnt quickly, especially almonds.
3
Add the coconut flakes, ground cinnamon, sea salt and 3 drops of liquid stevia to the skillet. Stir everything together and toast for a further 2 minutes until the coconut is golden and fragrant. Remove from heat and spread on a plate to cool completely.
Spreading the mixture out flat on the plate helps it cool faster and form crunchier clusters as it sets.
4
Rinse and gently pat dry the raspberries and blueberries. Set aside a small handful of each for the top layer garnish.
5
To assemble, divide roughly one third of the yogurt mixture between two tall glasses or jars. Add a layer of mixed berries, then a small spoonful of the seed crunch. Repeat the layers once more using the remaining yogurt and berries.
Using a clear glass or mason jar shows off the layers beautifully, especially if you are meal prepping these the night before.
6
Finish each parfait with the reserved fresh berries on top and a generous sprinkle of the seed crunch. Serve immediately or cover and refrigerate for up to 24 hours with the crunch stored separately.
Store the seed crunch in a small zip-lock bag or jar on the side if making ahead, then add it just before eating to keep it crispy.

Nutrition per serving

310kcal

Calories

32g

Protein

14g

Carbs

16g

Fat

Fibre

Sugar

115mg

Sodium

Pro Tips

✓
Full-fat Greek yogurt gives a much creamier texture than low-fat versions and keeps you fuller longer thanks to the higher fat content, which suits keto macros well.
✓
Collagen peptides are virtually flavourless but add a meaningful protein boost. Whey protein isolate works as an alternative if you prefer.
✓
Make a double or triple batch of the seed crunch on Sunday. It keeps in an airtight jar for up to two weeks and works on everything from yogurt to salads.
✓
If your berries are very tart, a tiny extra drop of liquid stevia stirred into the yogurt softens the flavour without adding any carbs.
✓
For a thicker, colder parfait texture, freeze the assembled parfait for 20 minutes before serving. It takes on a frozen yogurt consistency that feels like a genuine treat.
✓
Always taste your yogurt base before layering. Brands vary a lot in tartness, so adjust the stevia drops to your preference.

Frequently Asked Questions

How many net carbs are in this keto Greek yogurt parfait?↓

Each serving contains approximately 7.8 grams of net carbs, calculated by subtracting fibre from total carbs. This keeps it comfortably within standard keto guidelines of under 20 to 25 grams net carbs per day.

Can I use flavoured Greek yogurt instead of plain?↓

Plain is strongly recommended for keto eating. Most flavoured Greek yogurts contain added sugars that significantly raise the carb count, sometimes by 15 to 20 grams per serving. Plain full-fat yogurt lets you control exactly what goes in.

Is Greek yogurt actually keto friendly?↓

Full-fat plain Greek yogurt is one of the most keto-compatible dairy foods available. A typical 170g serving contains around 6 to 8 grams of carbs alongside 17 to 20 grams of protein and a solid fat content, making it a great fit for ketogenic macros in reasonable portions.

Can I make this parfait the night before?↓

Yes, with one small adjustment. Assemble the yogurt and berry layers in a sealed jar the night before, but store the seed crunch separately and add it right before eating. This keeps the topping perfectly crispy rather than soggy.

What can I use instead of collagen peptides?↓

Unflavoured whey protein isolate is the closest substitute and will also mix smoothly into the yogurt. Hemp protein powder is a plant-based option, though it adds a slightly earthy flavour. You can also skip the protein booster entirely and the parfait is still a solid high-protein breakfast from the yogurt alone.

Which berries have the lowest carbs for keto?↓

Raspberries and blackberries are the top choices for keto eating because they have the highest fibre content relative to their total carbs, giving them a very low net carb count. Blueberries are slightly higher in net carbs but still reasonable in small portions. Strawberries sit in the middle and work well too.

Variations

•
Chocolate Raspberry Version
Stir 1 teaspoon of unsweetened cacao powder and an extra drop of stevia into the yogurt base before layering. Use raspberries only for the berry layer and top with a few cacao nibs for an extra crunch. The flavour profile is rich and almost dessert-like while staying fully keto.
•
Lemon Blueberry Version
Add the zest of half a lemon and a few drops of lemon juice to the yogurt mixture. Use all blueberries for the fruit layer. The citrus cuts through the creaminess of the yogurt beautifully and makes for a very fresh, bright-tasting parfait.
•
Tropical Keto Version
Swap the raspberries for a small handful of diced strawberries and add a tablespoon of unsweetened shredded coconut into the yogurt layer. Use extra coconut flakes in the crunch topping. Add a few fresh mint leaves on top for a summer-inspired bowl.

Substitutions

•
Collagen peptides → Unflavoured whey protein isolate (Use the same quantity. Whey blends just as smoothly and delivers a comparable protein boost. Choose an unsweetened, unflavoured variety to keep the recipe keto.)
•
Liquid stevia → Powdered erythritol or monk fruit sweetener (Use about 1 teaspoon of powdered erythritol in place of the stevia drops for the yogurt, and half a teaspoon for the crunch. Both are zero glycemic index options that work well for keto.)
•
Slivered almonds → Chopped macadamia nuts or pecans (Both are very low in net carbs and add a lovely buttery richness to the crunch topping. Macadamia nuts are particularly high in healthy monounsaturated fats.)
•
Coconut oil → Grass-fed butter or ghee (Either works beautifully for toasting the seeds and adds a richer, slightly nutty flavour to the crunch. Use the same quantity.)
•
Fresh blueberries → Fresh blackberries (Blackberries are actually slightly lower in net carbs than blueberries and have an equally bold colour and flavour. They work as a direct swap in the same quantity.)

🧊 Storage

Store assembled parfaits without the seed crunch topping in airtight jars or containers in the refrigerator for up to 24 hours. Keep the seed crunch separately in an airtight container at room temperature for up to 2 weeks. Do not freeze the assembled parfait as the yogurt texture becomes watery on thawing.

📅 Make Ahead

This recipe is excellent for meal prep. Prepare up to 4 individual jars at the start of the week, layering the yogurt and berries only. Seal tightly and refrigerate. Make a large batch of the seed crunch and store it in a jar on the counter. Each morning, simply grab a jar from the fridge, top with the crunch and you have a complete high protein keto breakfast in seconds.