Fully Loaded Keto Breakfast Parfait

    
Chef Mario Limaduran
Chef Mario Limaduran

Parfaits are simple, quick, and one of the most well rounded meals or snacks out there. I am a big fan if you can't tell by my first sentence. This uber creamy, rich and satisfying keto parfait is sure to brighten any morning. Plus it tastes like dessert without blowing up your keto carb goals

How to Make Insanely Good Keto Yogurt Parfaits

When I was in college, I lived in a dorm with my best friend, Mario. And I'm not talking about myself in the third person - my best friend's name is actually Mario (funny, I know). He was big into making Greek yogurt mixes, and by natural 'osmosis' I began doing the same. I haven't looked back since. 

More often than not, when I am looking at buying pre-made parfaits at supermarkets or cafes, most of them (to my disappointment) are not macronutrient balanced, and tend to be loaded with added sugars - a big no-no on keto!

Making a parfait fit your keto diet is incredibly easy. And it all starts with choosing the right yogurt base. 

The reason why I use Greek yogurt is because of it's higher protein content, and lower carb count. At Trifecta, one of our nutrition guiding principles for any ketogenic recipe is to have a net carb count of 10g or less, and without exception, we deliver exactly that here.

Plus the combination of full fat Greek yogurt, a heavy serving of almond butter (which adds tons of flavor by the way), and pecans for the crunch factor add the perfect combination of fats to help you stay in ketosis. The berries and the vanilla extract are there for the necessary sweetness, 

This recipe has 26g of fat, 10g net carbs (14g carbs - 4g dietary fiber), and a whooping 17g of protein! Macro heaven.

Feel free to swap in any of your favorite keto toppings to keep things interesting, add variety, and to avoid meal prep burnout.

Here's how to throw it all together: 

Ingredients:

Kitchen Needs:

  • Mason jars, or Tupperware containers
  • Measuring cups
  • Tablespoons
  • Spatula

Step One: Portion the Greek Yogurt and Nut Butter

Grab four separate containers of your choice and line them up in a prep area. Portion 1/2 cup of Greek yogurt in each container and press down with a spatula, flattening the surface of the yogurt. Next, add 1.5 tablespoons of almond butter (or nut butter of choice), in the middle as a dollop, or vertically across the container. You are about to make an Instagram worthy keto breakfast parfait. 

Step Two: Portion Remaining Ingredients

Next, add 1/2 teaspoon of vanilla extract to each container, 1/8 cup of your preferred choice of berry mix (I love raspberries and blueberries) around the container.

Top with 1/4 teaspoon of coconut flakes, 1/2 teaspoon of cacao nibs, 1 tablespoon of sliced pecans, and finish with 1/4 teaspoon of coconut flakes. Garnish by gently sprinkling cacao powder on top of the parfait and by adding fresh picked mint leaves.

If you'd like your parfait a bit sweeter, feel free to add a small quantity of a non-caloric sweetener, like liquid stevia or erythritol.

Storing and Serving

Cover all containers with their appropriate lids. Store in the fridge at all times, and make sure the containers don't spend more than 4 hours in the temperature danger zone (TDZ - 40F to 140F) if carrying around. 

When you are ready to eat the parfait, stir all ingredients together to have a perfectly flavor-balanced bite every single time. This is, always, my favorite part. 

Want more delicious keto friendly meals like this? Learn how to hit your keto carb goals with ease with this free meal prep toolkit for keto. A step by step guide on how to plan amazing keto dishes for weight loss.

Get My Toolkit

meal prep recipes, easy recipes, weight loss recipes, vegan recipes, paleo, keto, sauce recipe, easy meal prep, weekly meal prep, salsa, paleo sauce, keto sauce, healthy fat, high fat, keto, meal prep, breakfast meal prep, how to, breakfast parfait, parfait, recipe, parfait recipe, keto parfait, nuts, seeds, keto granola substitute
Breakfast, Snack
American
diabeticdiet, lowcarbdiet, lowcaloriediet, vegeteriandiet, glutenfreediet, HalalDiet, LowSaltDiet
Fully-Loaded-Keto-Breakfast-Parfait-in-Jars-with-Berries-and-Nut-Crust-on-a-Black-Background

Fully Loaded Keto Breakfast Parfait

Cook time: 0 min
Prep time: 5 min
Yield: 12
Print Recipe

Description

Creamy, rich tasting and perfectly sweet (minus the carbs), this keto breakfast parfait is an incredibly quick and simple recipe you can add to your meal prep rotation. 

Ingredients

  • 2 cups greek yogurt, whole milk
  • 6 tablespoons almond butter
  • 2 teaspoon vanilla extract
  • 1/2 cup berries (raspberries and blueberries)
  • 2 teaspoon cacao nibs
  • 4 tablespoons pecans, sliced
  • 2 teaspoon coconut flakes
  • Fresh mint leaves, picked, for garnish
  • Cacao powder, for garnish

Instructions

  1. Gather and line four containers on your meal prep station, either mason jars or small to medium sized Tupperware. Portion ½ cup of yogurt in each container. Add 1.5 tablespoons of almond butter in each container, right in the middle or across, vertically.
  2. To each container, add ½ teaspoon of vanilla extract, ⅛ cup of raspberries or blueberries, ½ teaspoon of cacao nibs, 1 tablespoon of sliced pecans, and finish with ¼ teaspoon of coconut flakes.
  3. Sprinkle cacao powder on top, and garnish with fresh-picked mint. Close containers and refrigerate.

Nutrition facts

serves 4 each
Calories Per Serving: 340
% Daily Value
33% Total Fat 26g
5% Cholesterol 15mg
4% Sodium 100mg
5% Total Carbohydrate 14g
Sugars 7g
Protein 17g
Vitamin A 2.75 mcg
Vitamin C 3.07 mg

Related Posts

July 11 2020
July 10 2020
July 09 2020