Description
Celebrate the 4th of July with these protein-packed parfaits. Layered with fresh strawberries, blueberries, and a creamy yogurt-cottage cheese mix, they are as nutritious as they are festive. The chia seeds add a boost of fiber and omega-3s, making this a wholesome treat for any summer gathering.
Ingredients
Scale
- 2 cups ripe strawberries, quartered
- 4 Tbsps raw honey or pure maple syrup, divided
- 1 Tbsp freshly squeezed lemon or lime juice
- 1 tsp vanilla extract
- 1/4 cup chia seeds
- 1 cup cottage cheese
- 1 cup Greek yogurt
- 2 cups blueberries
Instructions
- In a bowl, mix strawberries with 2 Tbsps honey or maple syrup, lemon juice, and vanilla extract. Set aside to macerate for 10 minutes.
- In another bowl, combine cottage cheese, Greek yogurt, and the remaining 2 Tbsps honey or maple syrup. Stir until smooth.
- Layer the parfait glasses with a spoonful of the yogurt mixture, followed by a layer of strawberries and a sprinkle of chia seeds.
- Repeat the layers, adding blueberries this time, and finish with a final dollop of the yogurt mixture.
- Chill for at least 30 minutes before serving to let the flavors meld.
Notes
- Use full-fat Greek yogurt for a creamier texture.
- Adjust sweetness by adding more or less honey or maple syrup.
- For a vegan version, swap Greek yogurt for coconut yogurt and cottage cheese for silken tofu.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Dessert
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 parfait
- Calories: 280
- Sugar: 24g
- Sodium: 180mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 14g
- Cholesterol: 15mg
Keywords: 4th of July, protein parfaits, healthy dessert, summer recipe