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HEALTHY PARFAIT / YOGHURT FRUIT CUPSNourishing Fruit Parfaits -
To make this parfait, mix Greek yogurt, pumpkin puree, sweetener, and pumpkin pie spice. Pomegranate and its juice have been shown to improve insulin resistance and lower blood sugar levels. Insulin resistance occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar 9 , Fiber also increases feelings of fullness 11 , Pomegranate and chia seeds both support lower blood sugar levels.
Layer chia pudding with fresh pomegranate for a filling, blood sugar-friendly breakfast. Granola is a whole grain oat product that may help moderate blood sugar levels after meals.
Furthermore, combining it with dairy products may improve postmeal blood sugar levels compared with mixing granola with nondairy alternatives 13 , Furthermore, the cinnamic acid compound found in cinnamon has been shown to reduce fasting blood sugar levels 15 , Cinnamon and granola paired with yogurt may help moderate blood sugar levels after a meal.
For this parfait, layer Greek yogurt, granola, cinnamon, and apple slices or applesauce. Eating fresh mangoes is linked to improved blood sugar control in people with overweight or obesity Research also shows that mango extracts contain polyphenol antioxidants that may reduce blood sugar, increase HDL good cholesterol, and decrease LDL bad cholesterol 18 , Although this fruit contains natural sugars, it is a good source of dietary fiber and vitamins A and C This recipe is vegan-friendly because it uses coconut yogurt instead of dairy yogurt.
Mango and its extracts are linked to improved blood sugar control. This vegan parfait uses coconut yogurt, chia seeds, fresh mango, and shredded coconut.
Soy is rich in isoflavones, estrogen-like compounds that may help lower blood sugar 21 , 22 , Moreover, animal and test-tube research suggests that pumpkin seeds and their extract may lower blood sugar levels after meals even more effectively than flaxseed 24 , 25 , Pumpkin seeds and isoflavone-rich soy yogurt may help reduce blood sugar.
Layer these in a parfait with granola for a filling snack. Berries such as strawberries, blackberries, açaí berries , and blueberries are excellent sources of antioxidants, fiber, and vitamins.
These nutrients have anti-inflammatory and blood sugar-friendly properties 27 , 28 , Plus, berries are low in calories and carbs. Eating them regularly is associated with significantly improved postmeal blood sugar levels in healthy adults Regular intake of berries may improve postmeal blood sugar.
For this parfait, pair berries with Greek yogurt, granola, and pumpkin seeds. Parfaits make a filling, nutritious breakfast or tasty snack. Plus, certain types may contain fiber and protein that help manage blood sugar levels.
You can make homemade parfaits using a combination of seeds, dairy or nondairy yogurt , fruits such as mango and berries, and other scrumptious ingredients like pumpkin and cinnamon. Just be sure to choose low sugar granolas, or make your own at home, to avoid a spike in blood sugar , and opt for yogurts with little to no added sugar as well.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. In general, yogurt can be a great nutrient-dense breakfast option or an easy snack. But which type is best for people with diabetes? Granola is an increasingly popular cereal that's easy to take on the go, but you may wonder about possible downsides.
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Choose from the options below on how to store your parfait! Breakfast is a delicious meal that starts your day off right!
Start with one or all of these breakfast ideas and see which one is your favorite. Each recipe is full of flavor and easy to make! Thank you! Home All Recipes ALL MEALS Breakfast Yogurt Parfaits.
Erica lives in Boise, Idaho with her husband, Jared, an attorney, and her three beautiful girls. Beyond the world of recipes, she loves adventuring with everything from kayaking, to cruising, to snowboarding and taking the family along for the thrill ride.
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I love this. It tastes delicious and looks amazing. so good. This has become my favorite breakfast make-ahead recipe! Thanks for sharing another awesome recipe with us.
This is my favorite breakfast! Love the idea of making them ahead — that will save me a lot of time in the morning. You could make these in mason jars or reuseable plastic containers instead of using disposable plastics.
It still gives you the convenience of make-ahead, but with less trash. Because we have over 1, recipes on our site, we are unable to provide nutrition for each recipe at this time.
It is something we will try to work on in the future. Thank you for letting us know how you would like us to improve your experience!
We love getting suggestions and comments and we are always working hard to make our site as user friendly as possible 🙂. Where do you get the disposable cups? Great idea…thank you! Can you use frozen fruit? Drain the yogurt overnight..
Sounds like a good idea — I am afraid of the fruit getting mushy, YUCK! But I need this make-ahead breakfast for the work week in my life.
This is not eco friendly at all, cut out the single use plastics! Skip to content. Jump to Recipe. Is a parfait good for breakfast? Is a yogurt parfait enough for breakfast? What is the difference between parfait and yogurt? Are yogurt parfaits gluten free?
Can parfaits be made dairy free? Breakfast California Breakfast Casserole. Breakfast Peaches and Cream Oatmeal Smoothie. Breakfast All Bran Muffins. Snacks Granola Bar Recipe. Make Ahead Yogurt Parfaits are a quick, healthy breakfast for busy mornings.
Print Pin Rate. Prep Time 15 minutes mins. Cook Time 0 minutes mins. Total Time 15 minutes mins. Course Breakfast. Cuisine French. Servings 6. Ingredients 1x 2x 3x. Instructions View Step Photos Hide Step Photos.
Continue layering until the cup is as full as you would like with yogurt being the top layer. Fill a snack-sized ziploc bag with granola and seal one for each cup. Cover each cup tightly with plastic wrap and seal with rubber band.
Assemble on Hunger control and energy levels weekend then grab and go Nourishing Fruit Parfaits week long. Protein packed Greek Nourjshing is mixed with Noutishing healthy old fashioned Nourishing Fruit Parfaits, Nourishijg seeds, Parfaitss a splash of milk, then Nourishing Fruit Parfaits with Nourishing Fruit Parfaits Increased fat-burning efficiency and berries in a jar for a make-ahead, grab-and-go breakfast. Make one, two, or 10 at a time — they keep for several days in the refrigerator! The combination of yogurt and oats mixed together then left to sit overnight in the refrigerator is so dreamy. The oats become nice and chewy, then the frozen berries melt to create a sweet berry sauce that permeates every bite.
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