4th of July Protein Parfaits: 14g Protein Patriotic Perfection
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
- 2 cups ripe strawberries quartered
- 4 Tbsps raw honey or pure maple syrup divided
- 1 tablespoon freshly squeezed lemon or lime juice
- 1 teaspoon vanilla extract
- ¼ 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.