The first time I made 100-Calorie Greek Yogurt Parfaits, it was a crisp fall afternoon. My windows were fogged from the warmth inside, and the smell of cinnamon apples lingered from breakfast. I wanted something light yet satisfying, something creamy, crunchy, and just sweet enough to feel like dessert. I grabbed a bowl of Greek yogurt, a jar of homemade granola, and some fresh apples. That simple mix turned into a fall favorite that I’ve made again and again.
What makes these parfaits special is how they hit all the right notes, sweet, tart, creamy, and crunchy, all in under 100 calories. Whether you’re winding down after a busy day or need a cheerful breakfast waiting in the fridge, these parfaits are there for you. They’ve become a go-to not just for me, but for many of my readers looking for healthier, quick options. And the best part? They’re so easy to make, even on the busiest mornings.
If you enjoy recipes like these, you’ll love our healthy pumpkin oatmeal bars or this cozy apple cinnamon bread. Let’s dive into making this delightful treat that looks as good as it tastes.
Print
100-Calorie Greek Yogurt Parfaits
- Total Time: 10 minutes
- Yield: 2 parfaits
- Diet: Vegetarian
Description
These 100-Calorie Greek Yogurt Parfaits are a creamy, crunchy, and refreshing snack or breakfast made with thick Greek yogurt, fresh fruit, and a touch of granola. Perfect for meal prep and light indulgence.
Ingredients
- 1 cup plain non-fat Greek yogurt
- ½ teaspoon pure vanilla extract
- 1 teaspoon maple syrup or honey (optional)
- ½ cup fresh fruit (berries, apples, peaches, or pumpkin puree)
- 2 tablespoons low-fat granola
- Dash of cinnamon or nutmeg
- Optional: chia seeds, pumpkin seeds, or crushed almonds
Instructions
- In a small bowl, combine Greek yogurt, vanilla, and maple syrup. Stir until smooth and creamy.
- Using a jar or glass, layer yogurt, chopped fruit, and granola. Repeat until full, ending with granola or cinnamon.
- Enjoy immediately or refrigerate for up to 3 days.
Notes
For best texture, add granola just before serving. Small mason jars work great for grab-and-go portions.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Snack
- Method: No-Cook
- Cuisine: American
Ingredients for 100-Calorie Greek Yogurt Parfaits
This recipe is all about balance, fresh fruit, creamy yogurt, and just a bit of crunch. Here’s what you’ll need to build your own parfait:
- 1 cup plain non-fat Greek yogurt
- ½ teaspoon pure vanilla extract
- 1 teaspoon maple syrup or honey (optional)
- ½ cup fresh fruit (berries, apples, peaches, pumpkin puree, your choice)
- 2 tablespoons low-fat granola
- Dash of cinnamon or nutmeg (for a seasonal twist)
- Optional: chia seeds, pumpkin seeds, or a few crushed almonds
You can mix and match based on what’s in season. Apples and pumpkin work great in fall, while strawberries or mango shine in spring and summer. For example, our mango chia pudding is another light, fruity favorite.
Step-by-Step Instructions
Making these 100-Calorie Greek Yogurt Parfaits takes just 10 minutes, but the results look like something from a fancy café.
Step 1: Prepare the yogurt
In a small bowl, combine Greek yogurt, vanilla, and maple syrup. Stir until smooth and creamy.
Step 2: Layer the parfait
Use a small jar or glass and begin with a spoonful of yogurt. Next, add a layer of chopped fruit. Sprinkle granola on top. Repeat until the jar is full, ending with a sprinkle of granola or cinnamon.
Step 3: Chill or serve
Enjoy immediately or refrigerate for up to 3 days. These are great for meal prep or snacks throughout the week.
Tips for Success
Here are some helpful tips to make your parfaits taste and look their best:
- Use thick yogurt: Plain Greek yogurt gives the best texture and holds up well with fruit. Avoid watery yogurt for layering.
- Layer smartly: To keep granola crunchy, add it just before serving. Or layer it between fruit and yogurt to keep moisture at bay.
- Chop fruit finely: Small, evenly chopped fruit gives the best texture and allows for even layers.
- Use glass jars: Small mason jars work beautifully and are perfect for grab-and-go snacks.
Looking for other quick breakfast recipes? Our cloud bread breakfast sandwich is fluffy and light, perfect for busy mornings.
Variations: Customize Your Parfaits
The beauty of 100-Calorie Greek Yogurt Parfaits is how flexible they are. Whether you have dietary needs or just want to try something new, here are a few variations to make them your own:
Gluten-Free Version
Use certified gluten-free granola or substitute with chopped almonds and sunflower seeds for the crunch. It’s naturally gluten-free and still gives that satisfying texture.
Streusel-Topped Parfait
For a cozy dessert twist, make a quick streusel: mix a tablespoon of oat flour, cinnamon, a touch of coconut sugar, and a teaspoon of butter. Bake for 10 minutes until crisp, then sprinkle over the top.
Pumpkin Spice Parfait
Layer pumpkin puree with yogurt and granola, and add a sprinkle of pumpkin pie spice. It’s like fall in a jar. Or pair it with a slice of our brown sugar pumpkin loaf for double the autumn joy.
Tropical Vibes
Switch apples and berries for diced pineapple, mango, and a sprinkle of coconut flakes. If you love this flavor, try our pineapple dessert recipes too.
Storage and Meal Prep Tips
One of the best parts about 100-Calorie Greek Yogurt Parfaits is how well they store. They’re ideal for meal prep or making ahead for parties.
- Refrigerator: Store in airtight containers or jars in the fridge for up to 3 days.
- Granola tip: Add granola only when you’re ready to eat to prevent it from getting soggy.
- Batch prep: You can easily double or triple the recipe for multiple servings.
These are perfect to take along with a thermos of our pumpkin soup in mini pumpkins for a festive fall lunch.
Why You’ll Love This Recipe
- Quick and easy – Ready in 10 minutes
- Customizable – Change the fruit, toppings, or yogurt
- Healthy and filling – Just 100 calories per serving
- Kid-friendly – Fun to make and eat
- Make-ahead friendly – Perfect for meal prep
Whether you’re counting calories, packing school snacks, or just trying to eat better, this recipe has your back. And if you’re on the hunt for more balanced ideas, don’t miss our dense bean salad or chocolate cottage cheese ice cream, both surprising and satisfying!
Conclusion
100-Calorie Greek Yogurt Parfaits are proof that eating well doesn’t mean skipping dessert. They’re creamy, crunchy, refreshing, and just the right amount of sweet. Whether you’re celebrating fall, prepping weekday breakfasts, or planning a brunch spread, these parfaits are a reliable, delicious option. You’ll love how easy they are to assemble, and how beautiful they look layered in a jar.
Stay inspired, eat joyfully, and come back soon for more cozy, satisfying recipes. And remember, every recipe here is made with love, and always designed to fit real life.