Meal Prep Berry-Chia Yogurt Jars
Jumpstart your mornings with these vibrant, protein-packed yogurt jars. Layered with a quick berry compote and chia-infused yogurt, they're the perfect make-ahead breakfast for a busy week.
Servings 3
Calories 275kcal
Equipment
- Medium mixing bowl
- Whisk
- Three 12-ounce (350 mL) glass jars with lids
- Fork
Ingredients
- 3 tbsp chia seeds
- 1 tbsp pure maple syrup
- ¼ tsp ground cardamom
- 1 tsp vanilla extract
- 2 ¼ cups low-fat plain Greek yogurt
- 2 ¼ cups mixed berries fresh or thawed frozen, such as raspberries and blueberries
- 1 tsp fresh lemon juice
- Optional Garnish: toasted almond slivers fresh mint leaves
Instructions
- Prepare the Fruit Base : In a separate small bowl, combine the mixed berries and lemon juice. Gently press on about half of the berries with the back of a fork to release their juices, creating a quick, textured compote.
- Infuse the Yogurt Cream : In the medium mixing bowl, whisk together the low-fat Greek yogurt, chia seeds, maple syrup, vanilla extract, and ground cardamom until the mixture is smooth and uniform.
- Allow Seeds to Bloom : Let the yogurt mixture rest for about 5 minutes. This gives the chia seeds a head start in absorbing moisture, which will create a thicker, more pudding-like consistency.
- Layer the Parfaits : Divide the crushed berry mixture evenly among the three glass jars, creating the bottom layer.
- Add the Yogurt Layer : Carefully spoon the prepared yogurt cream on top of the fruit base in each jar, spreading it to the edges to create a clean, distinct layer.
- Chill for Texture : Seal the jars and place them in the refrigerator for a minimum of 20 minutes to allow the flavors to meld and the chia seeds to fully soften. For an ideal texture, chill for at least 4 hours or overnight.
Notes
Storage: These parfaits can be prepared and stored in airtight jars in the refrigerator for up to 3 days, making them perfect for meal prep. The texture will thicken slightly each day.
Ingredient Swaps: Feel free to use seasonal fruit like chopped peaches or mango instead of berries. For a different warming spice, substitute the cardamom with ¼ teaspoon of ground cinnamon or ginger.
Troubleshooting: If your Greek yogurt is exceptionally thick, you can thin the mixture with a tablespoon of milk (dairy or plant-based) to reach your desired consistency before layering.
🍽️ Nutrition (Per Serving – Approximate)
Serving Size: 1 jar- Calories: 275
- Total Fat: 7.5 g
- Saturated Fat: 2 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 2.8 g
- Monounsaturated Fat: 0.3 g
- Cholesterol: 15 mg
- Sodium: 68 mg
- Total Carbohydrate: 31 g
- Dietary Fiber: 8 g
- Total Sugars: 19 g
- Includes: 4 g Added Sugars
- Protein: 23 g
- Vitamin D: 1 mcg
- Calcium: 257 mg
- Iron: 0.9 mg
- Potassium: 459 mg
- Vitamin C: 3.5 mg