HIGH-PROTEIN BERRY PARFAIT

HIGH-PROTEIN BERRY PARFAIT

A quick, nutritious breakfast or post-workout snack packed with protein and antioxidants

KEY INFO:

Prep Time: 5-10 minutes
Cook Time: None
Total Time: 10 minutes
Servings: 1
Difficulty: Easy
Dietary: Vegetarian, Gluten-free optional

NUTRITION PER SERVING:

Protein: 35g
Calories: 300
Carbs: 25g
Fat: 8g

EQUIPMENT NEEDED:

• Medium mixing bowl
• Measuring cups/spoons
• Spoon for mixing
• Serving glass or mason jar
• Alternative: Protein shaker bottle for mixing

INGREDIENTS:

Base Layer:
• 1 cup (240g) plain Greek yogurt
• 1 scoop (30g) vanilla whey protein powder
• 1/2 tsp (2.5ml) vanilla extract (optional)

Fruit Layer:
• 1 cup (150g) mixed berries (fresh or frozen)
• 1 tbsp (15ml) honey (optional)

Toppings (optional):
• 2 tbsp (30g) granola
• 1 tbsp (15g) chia seeds
• 1 tsp (5g) shredded coconut

METHOD:

1. In a bowl, add Greek yogurt and vanilla extract if using
2. GRADUALLY sprinkle protein powder over yogurt while stirring to prevent clumps
3. Mix until completely smooth (texture should be thick but flowing)
4. Layer half the yogurt mixture in your serving glass
5. Add half the berries
6. Repeat layers with remaining yogurt and berries
7. Top with optional garnishes just before serving

CRUCIAL TIPS:

• Always add protein powder gradually to prevent clumping
• If using frozen berries, thaw and drain excess liquid first
• Add crunchy toppings like granola just before eating
• Taste test before adding honey – some protein powders are already sweetened

STORAGE:

• Keeps in refrigerator for up to 24 hours
• Store without toppings
• Add granola/nuts just before serving

VARIATIONS:

1. Chocolate version: Use chocolate protein powder and add 1 tsp cocoa powder
2. Tropical: Use mango and pineapple instead of berries
3. PB&J: Add 1 tbsp peanut butter to yogurt mixture
4. Green: Add 1 handful of spinach (blend with yogurt first)

COMMON MISTAKES TO AVOID:

• Adding protein powder all at once
• Using warm berries (will make yogurt runny)
• Over-mixing (can make texture gummy)
• Adding too many sweet toppings

SCALING:

• Recipe doubles/triples easily
• Maintain 1:1 ratio of yogurt to berries
• One scoop protein powder per cup of yogurt

This protein-packed parfait is perfect for meal prep and can be customized endlessly to suit your taste preferences while maintaining its impressive nutritional profile.