Greek yogurt berry parfait layered with strawberries, blueberries and oats

Greek Yogurt Berry Parfait (402 Calories, 27 g Protein)

This Greek yogurt berry parfait is a quick, high protein breakfast that comes to 402 calories with 27 g of protein. It takes five minutes, needs no cooking and uses six ingredients, all measured in grams so the plate matches the number. If you want a breakfast around 400 calories that actually keeps you full until lunch, this is an easy place to start.

Why this parfait works

Most breakfasts that look light on the plate are short on protein, which is why they leave you hungry an hour later. This one is built around 200 g of nonfat Greek yogurt, which does most of the protein work. The strawberries and blueberries add sweetness and freshness, the rolled oats add chew and slow-digesting carbohydrate, and the chia seeds add fibre and a little crunch. A small drizzle of honey ties it together without turning it into dessert.

The result is a balanced bowl: 27 g of protein, 50 g of carbohydrate and 10 g of fat. That mix suits a morning when you want steady energy rather than a quick spike and crash.

Who this recipe is for

This parfait suits people who want a fast, no-cook breakfast that still has real protein, anyone building their day around 400 calorie meals, and anyone who wants something that looks and tastes like a treat without a long list of steps. It is also a good choice if you are new to tracking calories, because there are only six ingredients to weigh and nothing to cook.

Nutrition per serving

Calories Protein Carbs Fat
402 27 g 50 g 10 g

Prep 5 min | Cook 0 min | Total 5 min | Serves 1

Ingredients

  • 200 g nonfat Greek yogurt
  • 80 g fresh strawberries, sliced
  • 60 g blueberries
  • 30 g rolled oats
  • 10 g chia seeds
  • 15 g honey

How to make it

  1. In a tall glass or bowl, layer half the yogurt at the bottom.
  2. Add half the berries and half the oats.
  3. Sprinkle over the chia seeds, then drizzle with honey.
  4. Repeat the layers with the remaining yogurt, berries and oats.
  5. Serve immediately.

Tips for a better parfait

  • Weigh the yogurt. Yogurt is the easiest ingredient to over-pour, and 200 g is where the 27 g of protein comes from. A small kitchen scale takes ten seconds.
  • Use a tall, clear glass. The layers are the point. A narrow glass makes five minutes of work look like a café breakfast.
  • Dry the berries. Pat washed berries with a paper towel so they do not thin out the yogurt.
  • Add the oats last if you like crunch. Oats soften as they sit. For a crunchier parfait, sprinkle them on just before eating.
  • Drizzle the honey on top. A thin line across the surface tastes sweeter than the same honey stirred in.

Swaps and variations

You can change the fruit with the seasons: raspberries, sliced peaches or chopped apple all work. Swap the chia seeds for ground flax if that is what you have. Keep in mind that every swap changes the numbers slightly, so if you change an ingredient, weigh it and adjust. If you stay close to the same weights, the total will stay close to 402 calories.

Using full-fat yogurt instead of nonfat will taste richer but adds calories, so it will no longer match the figures in this recipe. If you want a thicker texture without extra calories, strain the nonfat yogurt through a sieve for ten minutes first.

Make it ahead

You can prepare the parfait the night before. Layer the yogurt and berries in a jar, keep the oats and chia in a separate small container, and add them in the morning so the oats stay crisp. Covered, it keeps in the fridge until the next day. For a grab-and-go breakfast, pack the jar with a spoon and eat it at your desk.

Frequently asked questions

How many calories are in this Greek yogurt parfait?

One serving is 402 calories, based on the ingredient weights listed above. Values are calculated estimates, and brands and fruit sizes can move the real number slightly.

How much protein does it have?

27 g per serving, most of it from the Greek yogurt.

Can I make it without honey?

Yes. Fifteen grams of honey is roughly 45 calories, so leaving it out lowers the total by about that much, though you will want ripe, sweet berries. Weigh what you use and adjust your total.

Is it a good meal prep breakfast?

It is better as a make-ahead than a freezer meal. Assemble jars the night before and add the oats in the morning. For a full week of planned breakfasts, see our guide to counting calories without an app.

More 400 calorie breakfasts

This is recipe #1 in The 400 Calorie Cookbook, which has 300 meals that each land at about 400 calories with macros and gram measurements on every page. Other breakfasts in the book include:

Browse every calorie-level cookbook to find your number.

Recipes are for general informational purposes and are not medical or nutritional advice. Calorie and macro values are calculated estimates.

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