Yogurt parfait with banana and salted pumpkin seeds

This easy, healthy parfait is literally only 3 ingredients: protein-rich Greek yogurt, crunchy zinc-loaded pumpkin seeds and sweet banana. You can make it ahead of time and keep it in the fridge for a quick grab-and-go snack or light breakfast throughout the week.

Total carbs 15g, net carbs 13g

This simple and tasty protein-packed snack satisfies a sweet craving between meals. Tart, creamy and cool yogurt is layered with crisp, salted pumpkin seeds along with bites of naturally sweet, mellow banana. This is a perfect way to enjoy a healthy yogurt snack without all the sugar.

Of course, you can buy pre-made yogurt parfaits and yogurt parfait kits, but many of them are loaded with high-carb ingredients like granola, sweetened yogurt, sugary dried fruits and candied nuts. Making them at home is easy. DIY your yogurt parfaits to cut out the excess carbs.

How to make a parfait

To make a parfait simply layer a creamy ingredient with sweet ingredients and sometimes crispy ingredients for textural contrast. Use tall glassware, like a parfait glass or a mason jar, and serve with a spoon.

Ingredients you'll need

You can get creative with parfait ingredients. Since this recipe has all the ingredients measured out for you, stick to the recipe to keep it at 15 grams of carbs. Feel free to add a sprinkle of cinnamon or other spices, and a drop of vanilla. Avoid flavored yogurt, dried fruits, jellies, sweeteners like honey, maple syrup or agave nectar, and candies like marshmallows and chocolate chips. Healthy choices are unsweetened, plain, full-fat yogurt, nuts, seeds and small amounts of fruit for sweetness.

Yogurt

Use unsweetened, plain, whole milk yogurt or unsweetened, plain, whole milk Greek-style yogurt. Dietary fat is necessary to feel full and to stabilize blood sugar. Yogurt is full of probiotics which also play a role in stabilizing blood sugar.

Shelled pumpkin seeds

Shelled pumpkin seed meats are called kernels. This recipe calls for shelled kernels.

Pumpkin seeds are an excellent food choice for diabetics. They are full of antioxidants, fiber, healthy fats, magnesium and zinc. Zinc regulates insulin receptors, meaning, it helps regulate glucose in our bodies. While magnesium reduces the risk of Type 2 diabetes.

Banana

Bananas are high in natural sugar. If you are on a carb-restricted diet eat bananas in small amounts. If you are diabetic, it's best to stop eating whole bananas. You can save the rest of the banana, in the peel, in the fridge. If the cut part has browned, just slice that part off, the rest of the banana will be fine to eat for a few days. One banana lasts me all week.

Equipment you’ll need:

Mason jar

You will need a 1 cup container with lid. I use a mason jar. Mason jars are durable, portable, dishwasher safe, and don’t leach toxins into food as plastic containers do.

Make ahead

You can make this up to 3 days ahead of time. It's a great chilled snack or light breakfast to enjoy before or after a workout as it won't weigh you down.

Frequently Asked Questions

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