Grab-and-go breakfast and snacks — the ultimate life hack! Simple to prep and easy to customize, meal prep dishes make life that much easier. You know exactly what’s going into your recipe, meaning you can avoid added sugar and sneaky ingredients found in most store-bought breakfast and snack options (even “healthy” ones, like single-serve yogurt cups and overnight oats). Plus, when you make your own breakfast and snacks, you can load them up with good-for-you ingredients, such as those rich in protein, fiber, vitamins, and minerals. And while there are so many easy-prep options out there, healthy yogurt parfait cups are one of the top choices when you’re looking for a quick-and-easy option that is nutritious and delicious. No wonder yogurt cups are trending!
Ahead, we’re sharing how to make grab-and-go yogurt parfait cups with step-by-step instructions. Plus, six different flavor variations to choose from, including pumpkin pie, cottage cheesecake, and apple spice. The best part? Every recipe contains 10 grams of protein (or more!).
How to Prep a Healthy Yogurt Parfait Cup
First, how to prep a protein-packed yogurt parfait.
Here’s what you’ll need:
- Unsweetened Greek yogurt (or yogurt of choice, such as coconut, cashew, or almond milk yogurt)
- Protein-rich add-ins (such as nuts, seeds, protein powder, collagen, or nut butter)
- Fresh or frozen fruits (such as strawberries, raspberries, and blueberries)
- Layering toppings (such as granola, oats, unsweetened coconut, or cacao nibs)
- Sweeteners and spices (such as raw honey, pure maple syrup, cinnamon, or vanilla extract)
- Superfood add-ins, optional (such as collagen powder, cacao, chia seeds, hemp seeds, or goji berries)
Directions:
Step #1: Choose Your Ingredients
Before you assemble your yogurt cups, gather all your desired ingredients such as your yogurt base, your favorite toppings and layering items, and any sweeteners or superfoods of choice.
Step #2: Prepare Your Yogurt Base Layer
Before layering, option to stir in any mix-ins to your yogurt, such as vanilla extract, collagen powder, or a teaspoon of sweetener. Then, add your Greek yogurt or yogurt of choice to a sealable jar or glass (about ½ cup).
Step #3: Layer With Toppings
Layer with toppings or add-ins of choice, such as granola, fresh fruit, or chia seed pudding. Option to follow the below recipes or customize your own.
Step #4: Repeat Layers
Repeat layers, adding a layer of yogurt in between each topping. Or, customize layers as desired!
Step #5: Store & Serve!
Once you’ve assembled your parfait, seal with an airtight lid and store in the fridge until ready to enjoy.
High-Protein Foods To Consider
Before you assemble, here are some high-protein ingredient options to consider:
- 1 cup Greek yogurt: 15-20 grams of protein per serving (depending on the brand)
- 1 scoop collagen powder: ~10 grams of protein per 10 gram serving
- 1 scoop pea protein powder: 15-25 grams of protein per serving
- 1 tbsp chia seeds: 3 grams of protein
- 1 tbsp hemp seeds: 3-4 grams of protein
- 1 tbsp almond butter: 3-4 grams of protein
- ½ cup cottage cheese: ~14 grams of protein
RELATED: The Top 9 Protein-Rich Snacks To Curb Cravings
Grab & Go Protein Yogurt Parfait Recipes
Apple Spice Pecan Yogurt Parfait
Ingredients:
- 1 cup Greek or coconut yogurt, unsweetened
- 1 tsp vanilla extract
- 2 tbsp protein powder, optional
- ½ tsp cinnamon spice
Toppings, to layer:
- 2-3 tsp raw honey or sweetener of choice, optional
- 1 apple, diced
- ¼ cup pecans, finely chopped
Directions
Step #1: In a bowl, mix the Greek yogurt with vanilla extract and cinnamon spice. Option to add protein powder or sweetener as desired.
Step #2: Assemble the parfait. Spoon a portion of the Greek yogurt into the bottom of a sealable glass jar or container.
Step #3: Add your layers, topping the yogurt with diced apple and chopped pecans to layer.
Step #4: Repeat with remaining ingredients. Serve immediately or store covered in the fridge until you’re ready to enjoy!
Vanilla Cinnamon Protein Yogurt Parfait
Ingredients:
- 1 cup vanilla Greek yogurt, unsweetened (or yogurt of choice)
- 1 tsp vanilla extract
- 1 tsp cinnamon
Toppings, to layer:
- ¼ cup fresh blueberries
- 2-3 tbsp paleo granola or slivered almonds
- 1-2 tbsp hemp seeds
Directions:
Step #1: In a bowl, mix the Greek yogurt with vanilla extract and ground cinnamon.
Step #2: Assemble the parfait. Spoon a portion of the vanilla-cinnamon Greek yogurt into the bottom of a sealable glass jar or container.
Step #3: Add your layers, topping the yogurt with berries, followed by granola or almonds, and finishing with a sprinkle of hemp seeds.
Step #4: Repeat with remaining ingredients. Serve immediately or store covered in the fridge until you’re ready to enjoy!
Pumpkin Pie Protein Yogurt Parfait
Ingredients:
- 1 cup Greek yogurt, unsweetened (or yogurt of choice)
- ¼ cup pumpkin puree, unsweetened
- 1 tsp pumpkin pie spice
- 1 tbsp raw honey or maple syrup (optional)
- 1 tsp vanilla extract
- 1-2 scoops collagen, optional
Toppings, to layer:
- 2-3 tbsp naturally sweetened granola (such as Purely Elizabeth)
- ½ ripe banana, sliced
Directions:
Step #1: In a bowl, mix the Greek yogurt with the pumpkin puree, vanilla extract, pumpkin pie spice, and optional collagen and sweetener.
Step #2: Assemble the parfait by layering the Greek yogurt mixture into the bottom of a sealable glass jar or container.
Step #3: Top with granola and sliced bananas, then repeat layers with remaining ingredients (if any). Serve immediately or store covered in the fridge until you’re ready to enjoy!
RELATED: 12 Secretly Healthy Pumpkin Recipes (Using 10 Ingredients or Less!)
Fruit on the Bottom Berry & Chia Yogurt Parfait
Ingredients:
- 1 cup yogurt of choice, unsweetened
- ½ cup frozen mixed berries, thawed
- 2 tbsp chia seeds
- 2-3 tsp natural sweetener (such as raw honey or maple syrup), optional
- 1 tsp vanilla extract, optional
Toppings, to layer (optional):
- Granola or muesli, unsweetened
- fresh fruit, such as strawberries, raspberries, or blueberries
- 1 tbsp coconut flakes, unsweetened
Directions:
Step #1: In a bowl, mix the Greek yogurt with vanilla extract and optional sweetener. Set aside.
Step #2: In another bowl, add the thawed berries. Using the back of a fork, mash slightly. Spoon in the chia seeds and stir until well combined. Set aside for a few minutes to gel.
Step #2: Next, assemble the parfait. Layer the chia jam into the bottom of a sealable glass jar or container. Then, spoon the yogurt mixture on top.
Step #3: Top with toppings of choice, such as granola, muesli, fresh fruit, or coconut flakes.
Step #4: Serve immediately or store covered in the fridge until you’re ready to enjoy!
RELATED: How to Make Chia Pudding + 6 Delicious Flavor Variations
Peaches & Cream Plant-Based Parfait
Ingredients:
- 1 cup plant-based yogurt (such as Greek-style almond yogurt, coconut yogurt, or cashew yogurt)
- 2 tbsp protein powder, such as pea protein (optional)
- 1 tsp vanilla extract
- 2-3 tsp natural sweetener, such as raw honey (optional)
Toppings, to layer:
- 1 large ripe peach, diced and pitted
- chopped nuts or granola, optional
Directions:
Step #1: In a bowl, mix the yogurt with vanilla extract and optional protein and sweetener.
Step #2: Assemble the parfait. Add the yogurt mixture to the bottom of a sealable glass jar or container. Then, add your layers.
Step #3: Top with fresh sliced peaches, and any additional toppings such as granola or chopped nuts.
Step #4: Serve immediately or store covered in the fridge until you’re ready to enjoy!
Cottage Cheesecake Strawberry Yogurt Parfait
Ingredients:
- ½ cup cottage cheese
- ½ cup Greek yogurt (or yogurt of choice)
- 1 tsp vanilla extract
- 2-3 tsp raw honey or sweetener of choice (optional)
Toppings, to layer:
- ½ cup fresh berries, sliced
- 2-3 tsp cacao nibs or chocolate chips
- ½ tbsp creamy nut butter of choice
Directions:
Step #1: In a bowl, mix the cottage cheese, yogurt, vanilla extract, and optional sweetener.
Step #2: Spoon the cottage cheese Greek yogurt mixture into the bottom of a sealable glass jar or container.
Step #3: Drizzle with nut butter, then top with fresh sliced berries.
Step #4: Serve immediately or store covered in the fridge until you’re ready to enjoy!
RELATED: Cottage Cheese Recipes are Trending: Ways to Use This High-Protein Ingredient
Bonus: Magic Shell Protein Yogurt Cup
No matter which recipe you choose, topping your parfait with a magic shell is a simple way to elevate any yogurt cup when you’re craving something healthy but sweet. Here’s how to make it:
Magic Shell Protein Yogurt Parfait:
Ingredients:
- 1 cup Greek yogurt, unsweetened (or yogurt of choice)
- 1 tsp vanilla extract
- 1 tbsp creamy nut butter, unsweetened
- 1 tbsp protein powder (optional)
Toppings:
- Sliced fresh fruit, such as strawberries or banana
- Creamy nut butter, to top (optional)
- Flaky sea salt, to serve (optional)
Magic Shell topping:
- 3 tbsp dark chocolate chips
- 1 tsp coconut oil
Directions:
Step #1: In a bowl, mix the Greek yogurt with vanilla extract, nut butter, and optional protein. Stir until well combined.
Step #2: Assemble the parfait. Spoon the yogurt mixture into the bottom of a sealable container. Option to add layers of choice such as fresh sliced strawberries and a drizzle of creamy nut butter.
Step #3: Next, prepare the magic shell topping. In a microwave-safe bowl, combine the dark chocolate chips and coconut oil. Microwave in 15-second intervals, stirring between each interval, until the chocolate mixture is completely melted. Let the chocolate mixture cool slightly.
Step #4: Once the chocolate has slightly cooled, pour it over the top layer of the yogurt cup. Freeze for 20 minutes, then enjoy immediately! Option to serve with a pinch of sea salt or chopped nuts.
Protein Yogurt Cups Made Simple & Delicious
Whether you’re opting for protein-packed Greek yogurt or choosing a plant-based alternative like coconut or almond milk yogurt, there are so many simple and delicious recipes that are loaded with protein and take minutes to make. By utilizing high-protein whole-food ingredients, such as pumpkin and chia seeds, hemp seeds, and Greek yogurt, you can stay satiated and satisfied through the morning and beyond. Customize your cup with protein powder or superfoods, and don’t be afraid to get creative with your own healthy add-ins! Prep several cups in advance for quick and easy grab-and-go snacks throughout the week! Grab a spoon and enjoy.
