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Greek Yogurt Parfait with Granola for DASH Diet

This Greek yogurt parfait with homemade granola is a heart-healthy, fiber-rich breakfast or snack option, perfect for the DASH diet. The granola is naturally sweetened with honey or maple syrup, packed with nuts and seeds, and pairs beautifully with protein-rich Greek yogurt and fresh fruit.
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Prep Time 10 minutes
Cook Time 30 minutes
Course Breakfast
Servings 4
Calories 370 kcal

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

Serving: 1gCalories: 370kcalCarbohydrates: 44gProtein: 19gFat: 144gSaturated Fat: 1gCholesterol: 6mgSodium: 100mgPotassium: 360mgFiber: 6gSugar: 21gCalcium: 175mg
Keyword dash diet, DASH diet breakfast, Easy breakfast meal prep, Healthy yogurt parfait, High-fiber snack ideas, Homemade granola for heart health, Low-sodium granola recipe
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