Quick answer: A full cup of plain Greek yogurt, almond butter and granola combine for about 31 grams of protein in this no-cook parfait. Five minutes, no cottage cheese involved.
Why This Snack Works
A cup of plain 2% Greek yogurt carries about 24 grams of protein on its own — more than most people expect from yogurt alone, since most servings people actually eat are closer to half that amount. Almond butter and granola round out the rest, and together they turn a yogurt cup into something that actually holds up as a real snack.
Ingredients
- 1 cup (245g) plain 2% Greek yogurt
- ¼ cup (30g) granola
- 1 tbsp (16g) almond butter
- ½ cup (75g) mixed berries
Protein & sodium breakdown (per serving, preliminary)*
| Ingredient | Amount | Protein | Sodium |
|---|---|---|---|
| Greek yogurt, plain 2% | 1 cup (245g) | ~24g | ~83mg |
| Granola | ¼ cup (30g) | ~3g | ~40mg |
| Almond butter | 1 tbsp (16g) | ~3.3g | ~1mg |
| Mixed berries | ½ cup (75g) | ~0.5g | ~1mg |
| Total | ~31g | ~125mg |
* Preliminary estimates based on standard ingredient weights. Pending verification against USDA FoodData Central.
How to Make It
- Spoon the Greek yogurt into a glass or jar as the base.
- Swirl in the almond butter — don’t fully mix it in, so you get streaks rather than a uniform color.
- Top with granola and berries just before eating.
Tip: Layer the Granola Last, Always
Granola added ahead of time turns soft within an hour sitting on top of yogurt. If you’re prepping this for later, keep the granola in a separate small container or bag and add it only right before you eat — it’s the one component that genuinely doesn’t wait well.
Substitutions
- No almond butter? Peanut butter or cashew butter work the same way.
- Granola swap: chopped nuts or a sprinkle of hemp seeds if you want less sugar than granola typically has.
- Dairy-free: a high-protein plant yogurt works, though most fall short of dairy Greek yogurt’s protein density — check the label and adjust the portion up if needed.
Storage & Make-Ahead
The yogurt, almond butter and berries hold up well together for up to 2 days refrigerated. Keep the granola separate until serving — see the tip above.
High Protein Greek Yogurt Parfait
Ingredients
Method
- Spoon yogurt into a glass or jar.
- Swirl in almond butter.
- Top with granola and berries just before eating.
Notes
- Keep granola separate until serving if prepping ahead.
- Keeps 2 days refrigerated (without granola).
FAQs
Can I use flavored Greek yogurt instead of plain?
Yes, though flavored varieties usually have added sugar, which raises the calorie count without adding protein.
Why does this use a full cup of yogurt?
Most people eat half that amount in a typical yogurt serving, which lands well under this pillar’s 25g target. A full cup is what gets this one comfortably past the line without needing a second protein source.
Can I meal prep this for the week?
Mostly, yes. Portion the yogurt, almond butter and berries into containers ahead of time, and add granola fresh each time you eat one.
Is this a dessert or a snack?
Both — it’s sweet enough to work as either, which is true of a few recipes in this collection.
Made this? Leave a rating and a comment below.
Related Recipes
- Whipped Cottage Cheese & Berry Cups — the cottage-cheese version of a similar sweet snack
- High Protein Chia Pudding with Cottage Cheese
- High Protein Snacks — the full pillar this recipe belongs to
