Delicious Yogurt and Fruit Parfait Recipe to Kickstart Your Mornings

Marie Joslin
Dec 5, 2025
2 min read

When it comes to breakfast, I’m a big believer in keeping things simple, balanced, and delicious. And for me, nothing checks all those boxes quite like a yogurt and fruit parfait. It’s one of my favorite ways to begin the day. It is light yet satisfying, nutrient-rich, and beautifully aligned with a healthy, hormone-balanced lifestyle.

Why I Love This Breakfast

A well-built parfait offers the perfect blend of protein, healthy fats, and natural carbohydrates. It helps keep blood sugar steady, supports digestion, and fuels your morning with the right kind of energy—not the crash-and-crave cycle that comes with sugary breakfasts.

Plus… it feels like a treat. And starting your morning with something that feels good matters.

My daily parfait usually includes:

Goats Milk Yogurt: high in protein and great for gut health
Fresh berry compote: packed with antioxidants and gentle on blood sugar
A sprinkle of nuts/seeds or chia seeds: for crunch
1 tbsp melted coconut oil: healthy fats to keep me full till lunch & and it creates the most delicious light crunch when it hits the cool yogurt!
A drizzle of local honey: when I want a touch of warmth and sweetness
Cinnamon for blood-sugar support and anti-inflammatory benefits

It’s quick to assemble, beautifully customizable, and easy to prep in advance if you’re heading out the door early.

The Nourished Benefits

Here’s why this simple breakfast supports a healthy, balanced lifestyle:

1. Balanced Blood Sugar

Pairing protein from yogurt with fiber from fruit helps keep your energy stable through the morning.

2. Supports Hormone Health

Healthy fats and quality protein help nourish your endocrine system and set the tone for better mood, metabolism, and cravings throughout the day.

3. Gut-Friendly

Yogurt offers gut-supportive probiotics, while berries and seeds provide prebiotic fiber—hello, happy digestion.

4. Quick & Totally Customizable

Swap in seasonal fruits, add nuts, try dairy-free yogurt, or mix up the toppings—this breakfast works year-round

Yogurt Parfait Recipe

A simple fruit compote swirled with yogurt makes a nourishing, feel-good parfait perfect for Phase 2.

Serves: 1

Prep Time: 10 minutes

Cook Time: 5-15 minutes

Ingredients:

1 serving Phase 2-approved fruit
1/4 cup water
1 serving plain yogurt (per your meal plan portion)

Instructions:

Prepare the fruit:

Measure out your calculated amount of one kind of fruit.
Wash and chop fruit into bite size pieces. If using berries, leave them whole. set a few pieces aside to use for the topping.

Combine in a saucepan:

Add fruit and water into a small saucepan.

Cook gently:

Being to a gentle simmer over medium-low heat.
Stir occasionally, letting the fruit release its juices and soften.
Cook 5-10 minutes for berries, or 10-15 minutes for firmer fruit, until the fruit is soft but not mushy.

Mash the fruit:

Use a fork or potato masher, mash the fruit while still warm to your desired consistency.

Assemble parfait: