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Perfect Summer Parfaits

Nina Ghamrawi, MS, RD, CDE
May 18, 2023
May 18, 2023

Looking for a breakfast that you can make in just 10 minutes, without cooking anything, and still feel like you are getting a healthy, natural, and nutritionally balanced meal? Check out these summer parfaits! Made with fruits that are naturally low in sugar, reduced fat or fat free cottage cheese, protein and omega-3 rich seeds, and low-sugar granola that packs a serious punch, these beauties make breakfast an easy win! Not to mention, they still satisfy your sweet tooth!

Cooking time: 10 minutes

Ingredients (per serving)

  • 1/2 cup fat free cottage cheese
  • 1 cup fresh and/or frozen mixed berries
  • 1/3 cup no-sugar-added granola
  • 1/2 tsp hemp seeds
  • 1/2 tsp chia seeds


  1. Start by layering 1/3 cup fresh or frozen fruit at the bottom of your glass.
  2. Top with 1/4 cup cottage cheese.
  3. sprinkle with half the granola
  4. add 1/4 tsp each of hemp and chia seeds
  5. Repeat steps 1-4.
  6. Top with remaining fresh or frozen fruit, and serve!

Nutrition Facts per serving (1 cup)

Calories: 228  |   Total fat: 6g   |   Sat fat: 0g   |   Sodium: 190 mg   |   Total Carbohydrate: 29g   |   Sugars: 10 g   |   Dietary Fiber: 8g   |   Protein: 14g

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