Greek Yogurt Berry Parfait with Almond Crunch
Thick plain Greek yogurt layered with vibrant berries, chia seeds, and crunchy sliced almonds. A refreshing afternoon snack packing over 20 grams of satisfying protein.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
For meal prep, assemble yogurt, berries, and chia seeds in a sealed container up to 3 days ahead, adding the sliced almonds right before eating to keep them crisp.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Measure 1 cup (225g) of plain nonfat…
- 01
Measure 1 cup (225g) of plain nonfat…
Measure 1 cup (225g) of plain nonfat Greek yogurt into a small bowl or glass jar.
Tap card to mark done - 02
Layer 1/2 cup (75g) of fresh mixed…
Layer 1/2 cup (75g) of fresh mixed berries directly over the yogurt.
Tap card to mark done - 03
Sprinkle 1 tbsp (12g) of chia seeds…
Sprinkle 1 tbsp (12g) of chia seeds and 2 tbsp (15g) of sliced almonds over the top for texture and healthy fats.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Stir lightly to mix the ingredients together…
Stir lightly to mix the ingredients together and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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