Low-Fat Yogurt Parfait with Fruit and Granola
A delightful and nutritious snack, this Low-Fat Yogurt Parfait with Fruit and Granola brings together the creamy goodness of yogurt, the natural sweetness of fresh fruit, and the satisfying crunch of granola. Perfect for breakfast or a quick afternoon treat, this parfait is a healthy, energy-boosting choice that combines delicious flavors and essential nutrients in every spoonful.
Ingredients Table
| Nutrient | Amount per Serving |
|---|---|
| Energy | 84.0 kcal |
| Protein | 3.36 g |
| Total Fat | 1.01 g |
| Saturated Fat | 0.525 g |
| Carbohydrates | 15.86 g |
| Dietary Fiber | 1.1 g |
| Sugar | 11.68 g |
| Calcium | 105.0 mg |
| Iron | 0.49 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 93.0 mg |
| Potassium | 189.0 mg |
| Sodium | 49.0 mg |
| Zinc | 0.89 mg |
| Copper | 0.054 mcg |
| Manganese | 0.0 mg |
| Selenium | 3.9 mcg |
| Vitamin C | 14.3 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.173 mg |
| Niacin (Vitamin B3) | 0.714 mg |
| Vitamin B6 | 0.233 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 0.88 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information
This yogurt parfait contains dairy and gluten (depending on the type of granola used). It may also contain trace amounts of nuts and seeds if specific granola brands are used, so it’s important to check the ingredient labels for potential allergens. For those with dietary restrictions, you can substitute dairy yogurt with a non-dairy alternative like coconut or almond yogurt, and use a gluten-free granola.
Dietary Preferences
- Vegetarian: Yes, this recipe is suitable for vegetarians as it contains no meat or animal by-products other than dairy.
- Low Fat: This parfait is a great option for those watching their fat intake, with only 1.01 grams of total fat per serving.
- Gluten-Free Option: Use gluten-free granola to make this parfait suitable for those with gluten sensitivities.
- Low Sugar: Although it contains natural sugars from the fruit and yogurt, the parfait is a relatively low-sugar option, making it a good choice for those managing their sugar intake.
Nutrition and Health Benefits
Protein (3.36g): The yogurt provides a good source of protein, which is essential for muscle repair and immune function. Protein helps keep you feeling full longer, making this parfait a great option for a balanced snack.
Low Fat: With only 1.01 grams of total fat, this yogurt parfait is a low-fat option for those seeking to reduce their fat intake while still enjoying a creamy treat.
Fiber (1.1g): The fruit and granola contribute a modest amount of dietary fiber, which supports digestive health and helps regulate blood sugar levels. Fiber is also crucial for heart health.
Calcium (105.0mg): A good source of calcium, this parfait helps maintain strong bones and teeth, supports nerve function, and plays a role in muscle contraction.
Iron (0.49mg): While the amount of iron is relatively small, it still contributes to maintaining healthy red blood cells and preventing iron deficiency anemia.
Vitamins and Minerals:
- Vitamin C (14.3mg): Contributing to immune health, skin health, and the absorption of iron from plant-based sources, the fruit in this parfait provides a healthy dose of vitamin C.
- Vitamin A (30.0 mcg): Essential for eye health and immune function, this parfait offers a small amount of vitamin A, primarily from the fruit.
- Vitamin B Complex: The parfait contains a mix of B vitamins (B1, B2, B3, B6, B12, Folate), which support energy production, brain health, and the metabolism of fats, proteins, and carbohydrates.
Potassium (189.0mg): Potassium helps regulate fluid balance, nerve signals, and muscle function. The potassium content in this parfait can support heart health and prevent muscle cramps.
Advice for Preparation
This yogurt parfait is incredibly easy to prepare, requiring only basic ingredients that you can layer into a glass or bowl. Here are a few tips to make it even more delicious and customized:
- Use fresh or frozen fruit: Seasonal fruits like berries, peaches, or mangoes work beautifully, but you can also use frozen fruits for a cooler, more refreshing option.
- Layer for texture: Start with a layer of yogurt, followed by a sprinkle of granola and fruit. Repeat the layers for added texture and visual appeal.
- Sweeten naturally: If you prefer a sweeter parfait, drizzle a little honey or agave syrup over the top. Alternatively, use flavored yogurt such as vanilla to naturally enhance the flavor without adding excess sugar.
Conclusion
This Low-Fat Yogurt Parfait with Fruit and Granola is a nourishing, versatile snack that’s rich in essential nutrients like protein, calcium, and vitamins. Whether you’re looking for a light breakfast, a healthy snack, or a post-workout treat, this parfait fits the bill with its balanced combination of creamy yogurt, crunchy granola, and vibrant fruits. By making it yourself, you control the ingredients and customize the parfait to meet your dietary needs, making it a guilt-free indulgence you’ll love.
