High Protein Yogurt Parfait – Plus Low Calorie Recipe

Yogurt Parfait is not only quick and easy to make, but it also is delicious. But how can we work it with into our macros?

In this recipe we will cover 3 ways to make a yogurt parfait, so it can fit into our healthy eating week, weight loss plan, or muscle building goals.

The 3 recipes are:

1. High Protein Yogurt Parfait
2. Low Calorie Yogurt Parfait Recipe
3. High Calorie, High Protein Yogurt Parfait

Or for something different, try the recipe for – High Protein Custard Toast

 

Yogurt Parfait Calories and Macronutrients

Here are the macros (carbs, protein and fat), calories and kilojoules for the recipes.

1. High Protein Yogurt Parfait

Ingredients

• Greek yogurt low fat – 200 grams
• Protein powder vanilla – scoop
• Mixed berries – 1/2 cup

 

Steps to Make It

1. Add the yogurt and protein powder together and mix until a smooth consistency.
2. Spoon around half of the yogurt into the bottom of a glass.
3. Place half of the mixed berries on top of the yogurt.
4. Layer the rest of the yogurt on top of the berries.
5. Place the rest of the mixed berries on top.
6. Serve and enjoy.

You can melt some of the berries in the microwave and drizzle them on the inside of the glass, to give a more visual colourful appearance.

For an added texture, add some crushed Weetbix, or granola to it.

For a hot day, place it in the freezer for 20 minutes for a chilled yogurt parfait.

 

2. Low Calorie Yogurt Parfait Recipe

This a very simple low calorie recipe with just 2 ingredients. It is basically Greek yogurt with berries, but yogurt parfait sounds fancier.

Ingredients

• Greek yogurt low fat – 200 grams
• Mixed berries – 1/2 cup

 

Steps to Make It

1. In a glass, layer the yogurt then some berries, then yogurt again.
2. Place the rest of the mixed berries on top.
3. Healthy and easy – enjoy!

 

 3. High Calorie, High Protein Yogurt Parfait

Ingredients

• Greek yogurt low fat – 100 grams
• YoPro High Protein yogurt.
• Protein powder chocolate – scoop
• Peanut butter – 1 tablespoon
• Honey – 10g (around 2 teaspoons)
• Mixed berries – 1/2 cup

The recipe is very rich in taste, so you can use vanilla protein powder if don’t want it too strong in taste. Alternatively replace the chocolate protein powder with any flavour, like caramel, or strawberry protein powder.

To make it even richer in taste, use a YoPro Salted Caramel yogurt, or Aldi Yoguri Salted Caramel, instead of the strawberry yogurt.

 

Steps to Make It

As there are more ingredients and a bigger volume then the other recipes, you will need a bigger glass, or bowl. (A 250ml glass will be too small.)

1. Mix the Greek yogurt, peanut butter, honey and protein powder together. (Leave the YoPro separate.)
2. Layer a small amount of the mixed Greek yogurt, protein powder and peanut butter in a bottom of the glass.
3. Layer around half of the YoPro yogurt on top of the other mixture.
4. Place half the berries on top of the YoPro.
5. Continue layering the Greek yogurt, then YoPro,
6. Add the rest of the mixed berries on top and serve.

For extra calories, you could increase the size of it and make a high protein yogurt bowl. Use the YoPro Perform yogurt for even more protein.

For even more calories, add sliced banana with extra added honey.

I like using the banana flavoured YoPro yogurt, or passionfruit flavour with banana protein powder, caramel or strawberry flavour.

To reduce the calories, leave the peanut butter and / or honey out.

 

Ingredient variations

Here are some extra ingredients, spices and condiments to add to the Yogurt Parfait. (Any extra ingredients can affect the total energy content or calories of the recipe.)

• Crushed nuts
• Nutmeg
• Cinnamon
• Psyllium husk
• Honey
• Flaxseed
• Blackberries
• Strawberries
• Mixed berries
• Raisins
• Crushed Weetbix
• Nutrigrain
• Oats (Let it soak in the yogurt to soften it.)
• Special K
• Mango
• Melon
• Banana
• Apple
• Pear
• Peaches
• Kiwi fruit
• Passionfruit
• Grapes
• Lemon juice
• Vanilla Essence

 

FAQ – Frequently Asked Questions

Which protein powder should I use for this recipe?

Try different flavour protein powders like: caramel, cookies and cream, choc mint, coffee, choc honeycomb, banana, salted caramel and strawberry.

Some brands of protein powder to look at in Australia, might be: Vital Strength, Bulk Nutrients, VPA Protein Powder, Gold Standard 100% Whey Optimum Nutrition, True Protein, RAW, Coles Protein Powder, Keep It Cleaner, Aldi’s protein powder, Body Science, INC, Musashi, Macro Mike, Muscle Nation Protein Powder, Aussie Bodies, Tasteless, Max’s, Uprotein and Woolworths protein powders.

Some of these supplements are available from Coles, Elite Supps, Nutrition Warehouse, Woolworths, EHPLabs, Muscle Nation, Fat Burners Only, MyProtein Australia, Mr Vitamins and Chemist Warehouse.

For discount coupon codes and promotions on EHPLabs and Mr Vitamins, click on – Coupon Codes For Diet, Healthy Meals, Fitness and Supplements

 

Which yogurt can I use?

You can use a low fat Greek yogurt, plain, high protein, or flavoured yogurt like a Yoplait type brand. A low fat yogurt will have fewer calories.

 

Which yogurt has the highest protein for the recipe?

The YoPro Perform has 20 grams of protein in it per 175 gram tub.

The YoPro High Protein 160 gram container has 15 grams of protein in it. The Aldi Yoguri Protein Yogurt 160 gam tub also has 15 grams of protein.

 

Is a yogurt parfait healthy?

Yes, you can make it so it is healthy with fruit and Greek yogurt. But is also easy to make it unhealthy with added sugars, so be careful with what extra ingredients you add.

 

Is parfait good for weight loss?

Yes, if it is made with a base of Greek yogurt or a low fat yogurt version. Avoid the traditional ingredients like cream, sugar and syrup in it as these are high in calories.

Plan the yogurt parfait into your meals or snacks and these can easily be worked into you meal prep week.

The high amount of protein in these recipes help with a calorie reduce diet, as the protein helps you feel fuller and retain muscle mass.

If you are on a diet with a meal replacement plan using: The Lady Shake, The Man Shake, OptiFast or FatBlaster Shakes, you can easy work the parfait in to suit the calorie level you need.

 

How can I add more protein to Greek yogurt?

Add some quality protein powder to it.

 

Does protein powder mix with yogurt?

Yes, it mixes well, but you have to stir it thoroughly. The quality brands will be finer and mix better.

 

What is a good protein breakfast?

The parfait recipes are a great idea for breakfast as the protein helps you feel fuller and is good for helping preserve muscle mass when on a weight loss diet. Add fruit to taste and you are good to go.

Add some extra granola or muesli for a yoghurt muesli pot or a high protein granola breakfast.

For a high protein and high calorie breakfast alternative, check out – High Calorie Porridge Recipe

 

How much protein is in a Greek yogurt parfait?

For recipe one, the High Protein Yogurt Parfait you have nearly 43 grams of protein in it. Recipe two has 19 grams and recipe three over 50 grams of protein.

 

Conclusion

A high protein Greek yogurt parfait is ideal for breakfast, or lunch. The low calorie is ideal for a snack or light lunch.

Yogurt parfait are easy to make and very flexible with the ingredients you can add to make it fit in with your muscle building, healthy eating, or weight loss plans.

Did I mention that the yogurt parfait it is not only quick and simple to make, but delicious as well? Mix and match the ingredients to suit your macros, goals and taste buds.