Low Calorie Greek Yogurt Parfait with Granola and Berries

Name: Low Calorie Greek Yogurt Parfait with Granola and Berries
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: American
Ingredients: 1.5 cups plain nonfat Greek yogurt (0% fat, unsweetened); 0.5 tsp pure vanilla extract; 1 tsp raw honey (divided between both servings, for topping); 0.5 cup rolled oats (old-fashioned, not instant); 2 tbsp pumpkin seeds (also called pepitas); 1 tbsp pure maple syrup (for the granola); 0.5 tsp ground cinnamon; 1 tsp coconut oil (melted); 0.5 cup fresh strawberries (hulled and sliced); 0.5 cup fresh blueberries; 0.5 cup fresh raspberries; 1 tbsp chia seeds (stirred into yogurt for extra fibre)

High ProteinMeal PrepNut-FreeEgg-Free

Prep Time10 min

Servings2

Calories285 kcal

Health Score7/10

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Low Calorie Greek Yogurt Parfait with Granola and Berries

Some mornings call for something that feels a little special without requiring any real effort. This low calorie Greek yogurt parfait with granola and berries is exactly that. It takes about ten minutes to put together, looks stunning layered in a glass jar, and gives you a breakfast that genuinely fuels your morning rather than leaving you hunting for snacks by 10am. The combination of thick, protein-rich Greek yogurt, crunchy low-sugar oat granola, and a generous handful of antioxidant-packed berries is simple, satisfying, and genuinely delicious.

What makes this recipe healthier than most parfaits you will find at a cafe or in a standard recipe collection is the attention to every ingredient. Traditional parfaits often sneak in flavoured yogurt loaded with added sugar, granola sweetened with honey or sugar to the point where it rivals a biscuit, and fruit compotes that add unnecessary calories. Here, the yogurt is plain nonfat Greek yogurt, which delivers an impressive protein hit per serving. The homemade-style granola used here is made with rolled oats, a small drizzle of pure maple syrup, cinnamon, and a handful of pumpkin seeds for extra crunch and zinc. The natural sweetness of fresh strawberries, blueberries, and raspberries means you genuinely do not need anything more. A light drizzle of raw honey on the top layer adds just enough sweetness to tie everything together without pushing the sugar count up significantly.

The layering itself is part of the experience. Start with a base of thick Greek yogurt, add a scattering of granola for crunch, pile on the berries, and then repeat those layers once more. The contrast of cool creamy yogurt against the nutty crisp granola and the burst of fresh berry juice in every spoonful is hard to beat. You can build this in a tall glass, a mason jar, or even a small bowl, and it looks impressive every single time. It also travels well if you seal it with a lid and keep the top granola layer separate in a small bag until you are ready to eat, which makes it a great option for taking to the office or eating on a commute.

Nutrition-wise, each serving comes in at around 285 calories with 22 grams of protein and 6 grams of fibre. That protein-to-calorie ratio is genuinely hard to match in a breakfast that tastes this good. The fibre from the oats, seeds, and berries supports digestion and helps keep hunger in check through the morning. Greek yogurt also brings calcium, probiotics, and B vitamins to the table, while the berries contribute vitamin C and a range of antioxidants that support overall health. This is one of those breakfasts that makes eating well feel effortless rather than like a compromise.

Ingredients

Serves:2

1.5 cups plain nonfat Greek yogurt (0% fat, unsweetened)
0.5 tsp pure vanilla extract
1 tsp raw honey (divided between both servings, for topping)
0.5 cup rolled oats (old-fashioned, not instant)
2 tbsp pumpkin seeds (also called pepitas)
1 tbsp pure maple syrup (for the granola)
0.5 tsp ground cinnamon
1 tsp coconut oil (melted)
0.5 cup fresh strawberries (hulled and sliced)
0.5 cup fresh blueberries
0.5 cup fresh raspberries
1 tbsp chia seeds (stirred into yogurt for extra fibre)

Instructions

1
If making the granola fresh, preheat your oven to 175C or 350F. Combine the rolled oats, pumpkin seeds, cinnamon, maple syrup, and melted coconut oil in a small bowl and stir until everything is evenly coated.
Spread in a thin, even layer on a parchment-lined baking tray for the crispiest result.
2
Bake the granola for 12 to 14 minutes, stirring once halfway through, until lightly golden. Remove from the oven and let it cool completely on the tray. It will crisp up further as it cools, so do not worry if it feels soft when you first take it out.
Make a double batch of this granola on the weekend and store it in an airtight jar for the whole week.
3
In a medium bowl, stir together the plain Greek yogurt, vanilla extract, and chia seeds until well combined. Let this sit for two minutes so the chia seeds begin to hydrate and the yogurt thickens slightly.
Stirring in the chia seeds adds around 2 extra grams of fibre per serving with almost no change to the flavour.
4
Rinse and prepare all the berries. Slice the strawberries into halves or quarters depending on their size. Keep the blueberries and raspberries whole.
Gently pat the berries dry with a paper towel to prevent excess moisture from making the granola soggy.
5
To assemble each parfait, spoon about 3 tablespoons of the yogurt mixture into the bottom of a glass or jar. Add a small layer of mixed berries, then a tablespoon of the cooled granola.
Use a tall narrow glass or mason jar to really show off the layers visually.
6
Repeat the layers once more: yogurt, berries, granola. Finish with a final scatter of berries on top and a small drizzle of raw honey, roughly half a teaspoon per serving.
Add the top granola layer just before eating if you are making this ahead, to keep the crunch intact.

Nutrition per serving

285kcal

Calories

22g

Protein

34g

Carbs

Fat

Fibre

13g

Sugar

65mg

Sodium

Pro Tips

✓
Use full fat Greek yogurt if you want a creamier texture and do not mind slightly higher calories.
✓
Frozen berries work well here. Thaw them in a sieve overnight in the fridge so excess juice drains away.
✓
Keep the granola layer separate if packing the parfait to go. Add it at the last minute to stay crunchy.
✓
Stirring a teaspoon of lemon zest into the yogurt adds a bright citrus note that complements the berries beautifully.
✓
For meal prep, assemble the yogurt and berry layers in advance but always add granola fresh.

Frequently Asked Questions

How many calories are in this low calorie Greek yogurt parfait with granola and berries?↓

Each serving contains approximately 285 calories. This is significantly lower than many cafe-style parfaits, which can reach 450 to 600 calories, largely due to the use of nonfat yogurt, a minimal-sugar granola, and fresh fruit rather than sweetened compotes.

Can I make this parfait the night before?↓

Yes, you can layer the yogurt and berries the night before and store them covered in the fridge. Keep the granola separate in a small bag or container and add it just before eating to prevent it from going soft overnight.

Is this parfait high in protein?↓

Each serving provides around 22 grams of protein, which comes primarily from the nonfat Greek yogurt. This makes it a genuinely high protein breakfast option compared to most grain-based or fruit-only breakfasts.

Can I use store-bought granola instead of homemade?↓

Absolutely. Just check the label and choose a granola with less than 6 grams of sugar per serving and no added oils or artificial ingredients. Many store-bought options are high in sugar, so reading the label matters here.

Which berries work best in this recipe?↓

Strawberries, blueberries, and raspberries are the ideal trio for flavour, colour, and nutrition. Blackberries are a great addition too. In winter, frozen mixed berries thawed overnight in the fridge work just as well as fresh.

Is this recipe suitable for people with gluten intolerance?↓

It can be made gluten free by using certified gluten-free rolled oats in the granola. Standard oats are naturally gluten free but are often processed in facilities that handle wheat, so the certification matters for those with coeliac disease.

Variations

•
Tropical Berry Swap
Replace the mixed berries with diced mango, kiwi, and passion fruit pulp for a tropical twist. The yogurt and granola base stays the same. Great for summer mornings.
•
Protein Boost Version
Stir one scoop of unflavoured or vanilla protein powder into the yogurt before layering. This brings the protein count up to around 35 grams per serving with minimal change to the texture or taste.
•
Cacao Crunch Parfait
Add one teaspoon of raw cacao powder and a few cacao nibs to the granola mix before baking. The slight bitterness of the cacao pairs wonderfully with sweet berries and vanilla yogurt.
•
Autumn Spice Version
Swap the fresh berries for stewed cinnamon apple and pear. Add a pinch of nutmeg and cardamom to the granola. This warming variation works brilliantly through the colder months.

Substitutions

•
Plain nonfat Greek yogurt → Coconut yogurt (Use for a dairy-free version. Choose an unsweetened variety to keep the calorie and sugar count low. Note that protein content will be significantly lower.)
•
Rolled oats → Quinoa flakes (Quinoa flakes toast well and create a crunchier, slightly nuttier granola. They are also naturally gluten free and higher in complete protein.)
•
Pumpkin seeds → Sunflower seeds or flaxseeds (Both work well in the granola. Flaxseeds add omega-3 fats. Use sunflower seeds for a nut-free and seed-variety alternative with a milder flavour.)
•
Raw honey → Pure maple syrup or agave syrup (Maple syrup keeps the recipe vegan and has a slightly lower glycaemic index than honey. Use the same amount.)
•
Fresh berries → Frozen berries, thawed (Thaw frozen berries overnight in the fridge in a sieve to drain excess liquid. Nutritionally almost identical to fresh, and much more affordable out of season.)
•
Chia seeds → Ground flaxseed (Ground flaxseed stirred into the yogurt provides similar fibre and omega-3 benefits. Use the same quantity.)

🧊 Storage

Store assembled parfaits (without granola) in airtight jars or containers in the fridge for up to 2 days. Keep granola in a separate airtight container at room temperature for up to 7 days. Do not freeze assembled parfaits.

📅 Make Ahead

Layer the yogurt and berries into jars up to 24 hours in advance and refrigerate. Store the granola separately and sprinkle it on top just before serving to keep the texture crisp. This makes it ideal for weekday meal prep.