Berry Greek Yogurt Parfait
Layers of vanilla Greek yogurt lightened with whipped cream, juicy raspberries and blackberries, and toasted pecans. Careful portions keep this café-style breakfast keto-friendly.
Nutrition per serving
1 parfait (about 1 cup)- Net carbs
- 6.4g
- Calories
- 277kcal
- Protein
- 9.9g
- Fat
- 23g
- Total carbs
- 13 g
- Fiber
- 3 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Nut-free (seeds & coconut): Toasted pumpkin seeds and coconut flakes add the crunch instead of pecans, so the parfait is safe for nut allergies.
- Toast the pumpkin seeds and coconut together in the dry skillet for 2–3 minutes, until the seeds start to pop and the coconut is golden. Take them off the heat right away, because coconut burns quickly.
Strawberry cheesecake: Sweetened cream cheese beaten into the yogurt makes a tangy cheesecake layer, with strawberries and toasted pecans standing in for the crust.
- Instead of whipping cream, beat the softened cream cheese with the powdered sweetener and vanilla until smooth, then beat in the yogurt a spoonful at a time.
- Layer with the strawberries and the pecans, which you can crush slightly so they look like a crumbly crust.
- Also add
-
¼ cup blackberriesleave out
Estimated cost $4.21 for 2 servings ($2.11 each) · how we estimate
Instructions
-
Toast the pecans in a dry skillet over medium-low heat for 3–4 minutes, shaking the pan, until fragrant. Tip them onto a plate to cool.
-
Whip the cold cream with the powdered erythritol and vanilla to soft peaks, 1–2 minutes with a hand mixer.
-
Fold the whipped cream into the Greek yogurt until no streaks remain. It lightens the yogurt into a mousse-like layer and stretches it further.
-
Spoon half the yogurt mixture into two glasses, then top with half the berries and a sprinkle of pecans. Repeat with the remaining yogurt and berries, finishing with pecans.
-
Serve right away for maximum crunch, or chill up to 2 hours with the nuts kept separate until serving.
Tips for success
-
Use plain, full-fat Greek yogurt. Flavored and fruit-on-the-bottom cups carry several times the sugar. - Raspberries and blackberries are the lowest-carb berries. Blueberries have more than double the net carbs, so add them sparingly.
- Swap the pecans for 2–3 tablespoons of keto granola per glass for bigger crunch.
Nice to have, not needed
- A hand mixer whips the cream in a minute — a whisk and a little elbow grease work too.
Storage & meal prepMeal-prep friendly
- Keeps 3 days in the fridge
- Doesn’t freeze well
Reheat: Serve cold.
Prep tip: Make the whipped yogurt base up to 3 days ahead and pack the berries and pecans separately, so the nuts stay crunchy.
Assemble just before eating. The sweetened yogurt base keeps 3 days covered in the fridge.
Variations
2 variations, each with its own ingredients and macrosNut-free (seeds & coconut)
DietToasted pumpkin seeds and coconut flakes add the crunch instead of pecans, so the parfait is safe for nut allergies.
- pecans → pumpkin seeds (pepitas)
- + 2 tbsp unsweetened coconut flakes
6.8 g net · 296 kcal · 13 g protein · 24 g fat · ≈$2.08 per serving (+0.4 g net carbs vs the original)
Strawberry cheesecake
FlavorSweetened cream cheese beaten into the yogurt makes a tangy cheesecake layer, with strawberries and toasted pecans standing in for the crust.
- heavy cream → cream cheese
- raspberries → strawberries
- no blackberries
7.2 g net · 266 kcal · 11 g protein · 22 g fat · ≈$1.76 per serving (+0.8 g net carbs vs the original)
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