Heart-Healthy Low-Sodium Yogurt Bowls
Build a better breakfast with these vibrant, protein-rich yogurt bowls. Creamy cardamom-spiced yogurt meets toasted pecans and sweet berries for a satisfying meal that's full of flavor, not sodium.
Servings 3
Calories 473kcal
Equipment
- Small, dry skillet
- Mixing bowl
- Whisk or spoon
- Three wide, shallow ceramic bowls
Ingredients
- ¾ cup low-sodium granola
- ⅓ cup raw pecan halves about 45 g
- ⅛ teaspoon ground cardamom
- 2 ¼ cups plain low-fat Greek yogurt
- 6 ounces about 1 ¼ cups fresh blueberries
- 6 ounces about 1 ¼ cups fresh raspberries
- 1 tablespoon agave nectar
Instructions
- Toast the Pecans: Place the raw pecan halves in a small, dry skillet over medium-low heat. Toast for 3–4 minutes, shaking the pan occasionally, until they become fragrant and deepen slightly in color. Remove from heat and set aside to cool.
- Prepare the Berries: While the nuts toast, gently rinse the blueberries and raspberries under cool water. Pat them completely dry with a paper towel and set aside.
- Infuse the Yogurt: In a separate mixing bowl, combine the plain Greek yogurt and the ground cardamom. Whisk until the spice is fully incorporated and the yogurt is smooth and creamy.
- Build the Base: Divide the cardamom-infused yogurt evenly among the three wide, shallow bowls, creating a smooth foundation for the toppings.
- Add the Crunch: Coarsely chop the cooled, toasted pecans. Sprinkle the chopped pecans and the low-sodium granola over the surface of the yogurt in each bowl.
- Garnish with Fruit: Artfully arrange the fresh blueberries and raspberries over the layer of granola and nuts.
- Final Drizzle: Finish each bowl with a light drizzle of agave nectar. Serve immediately to enjoy the contrast of creamy, crunchy, and fresh textures.
Notes
Storage: For meal prep, store the yogurt, granola/nut mixture, and fresh berries in separate airtight containers in the refrigerator for up to 3 days. Assemble just before serving to maintain the best texture.
Ingredient Swaps: Feel free to substitute the pecans with unsalted almonds or walnuts. Maple syrup can be used in place of agave nectar. For a different flavor profile, try swapping the cardamom for a pinch of cinnamon or nutmeg.
Seasonal Fruit: Don't hesitate to use other seasonal fruits! Sliced peaches in the summer, diced pears in the fall, or pomegranate arils in the winter are all delicious additions.
🍽️ Nutrition (Per Serving – Approximate)
Serving Size: 1 bowl- Calories: 473
- Total Fat: 22 g
- Saturated Fat: 4.4 g
- Trans Fat: 0 g
- Cholesterol: 10 mg
- Sodium: 85 mg
- Total Carbohydrate: 46 g
- Dietary Fiber: 10 g
- Total Sugars: 26 g
- Includes: 10 g Added Sugars
- Protein: 27 g
- Vitamin C: 20 mg
- Calcium: 221 mg
- Iron: 1.6 mg
- Potassium: 559 mg