Finding a breakfast that is both delicious and heart-healthy can be a challenge. The dash diet encourages foods that are rich in nutrients like calcium, potassium, fiber, and protein while limiting sodium and added sugars.
A Greek yogurt parfait with granola is a perfect way to start the day while staying within these guidelines. This easy-to-make dish is not only packed with nutrition but also satisfies your taste buds with its creamy texture, crunchy granola, and natural sweetness from fruit.
Why This Parfait Fits the Dash Diet
The dash diet was designed to help lower blood pressure and improve heart health. It focuses on whole foods like dairy, nuts, fruits, and whole grains—all of which are present in this parfait.
- Greek yogurt is a fantastic source of calcium and protein, helping to maintain muscle strength and bone health. Choosing plain, unsweetened yogurt avoids unnecessary added sugars.
- Homemade granola allows you to control the ingredients, keeping sodium low and eliminating unhealthy additives. By using rolled oats, nuts, and seeds, you ensure that every bite is packed with fiber and heart-healthy fats.
- Fresh fruit adds natural sweetness without the need for refined sugar. Fruits like berries, apples, or cherries provide essential vitamins and antioxidants.
This combination makes the parfait a well-balanced meal that keeps you full and energized throughout the morning.
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Making It a Meal Prep Staple
One of the best things about this Greek yogurt parfait is how easy it is to prepare in advance. Meal prepping breakfast can save time while ensuring you stick to healthy eating habits.
- Prepare the granola ahead of time and store it in an airtight container. Homemade granola stays fresh for up to three months, making it a convenient pantry staple.
- Portion out your yogurt into individual containers at the start of the week. This makes it easy to grab and assemble your parfait in minutes.
- Keep a variety of fruits on hand. Fresh, frozen, or dried fruit all work well in this parfait. Just be sure to choose unsweetened dried fruit to keep it dash diet-friendly.
When you’re ready to eat, simply layer the yogurt, granola, and fruit in a bowl or jar for a delicious and nutritious meal.
Customizing Your Parfait
This parfait is incredibly versatile and can be adjusted to fit your dietary preferences or nutritional needs. Here are some ways to customize it:
- For extra protein, add a tablespoon of chia seeds or flaxseeds to the granola. These also provide omega-3 fatty acids, which are great for heart health.
- To enhance the fiber content, mix in ground flaxseeds or use high-fiber fruits like raspberries or pears.
- For a dairy-free option, substitute Greek yogurt with a plant-based alternative like almond or coconut yogurt. Choose unsweetened versions to keep added sugar low.
- To add variety, swap out the fruit seasonally. In summer, use fresh berries and peaches, while in winter, try apples and pomegranate seeds.
By making small adjustments, you can keep your parfait exciting and nutritionally balanced.
Creative Ways to Enjoy This Parfait
While this Greek yogurt parfait is perfect for breakfast, it can also be enjoyed in other ways:
- As a smoothie – Blend yogurt, granola, and fruit with a splash of milk for a quick, on-the-go meal.
- As a topping – Sprinkle granola and fruit over whole-grain pancakes or waffles for extra texture.
- As a snack – Make a smaller portion for an afternoon energy boost.
By making your own granola, you ensure that every ingredient supports your health and well-being. Enjoy it as part of a balanced diet to stay full, energized, and ready to take on the day.
Greek Yogurt Parfait with Granola for DASH Diet
Ingredients
For the Granola
- ¼ cup honey or maple syrup
- 2 tablespoons vegetable oil
- 2 teaspoons vanilla extract
- ½ teaspoon kosher salt
- 3 cups gluten-free rolled oats
- 1 cup mixed raw and unsalted nuts chopped
- ¼ cup sunflower seeds
- 1 cup unsweetened dried cherries
For the Parfait
- 2 cups plain Greek yogurt low-fat or non-fat for DASH diet
- 1 cup fresh fruit chopped (optional, but recommended for natural sweetness)
Instructions
To Make the Granola
- Preheat the Oven: Set your oven to 325°F and line a baking sheet with parchment paper or foil.
- Prepare the Wet Mixture: In a small saucepan, heat the honey (or maple syrup), vegetable oil, vanilla, and salt over medium heat. Stir occasionally and let it warm for about 2 minutes until well combined.
- Mix the Dry Ingredients: In a large bowl, combine the oats, chopped nuts, and sunflower seeds. Drizzle the warm honey mixture over the dry ingredients and toss until everything is evenly coated.
- Bake the Granola: Spread the mixture in a single layer on the prepared baking sheet. Bake for 30 minutes, stirring halfway through to ensure even toasting.
- Cool and Store: Remove the granola from the oven and stir in the dried cherries while it’s still warm. Let it cool completely before storing in an airtight container. It will stay fresh for up to 3 months at room temperature.
To Assemble the Parfait
- In a glass, bowl, or to-go container, layer ½ cup Greek yogurt, ½ cup granola, and ¼ cup chopped fresh fruit.
- Repeat the layers as desired. Serve immediately or store in the fridge for a quick, ready-to-eat meal.
Notes
- For a lower-sugar version, use plain Greek yogurt without added sweeteners and reduce the honey or maple syrup in the granola slightly.
- Fresh berries, apples, or bananas are excellent fruit options to enhance flavor and nutrients.
- To add extra protein, sprinkle in flaxseeds or chia seeds.
- Store the granola separately and assemble parfaits right before eating to maintain crunchiness.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.