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Keto Berry Yogurt Parfait – Ruled Me


These berry yogurt parfaits are cool and refreshing and really easy to put together. A parfait, if you’re not aware, is a French dessert that means a layered frozen dessert that is usually served in a tall glass. They are best made ahead of time, which means they are a great dessert to make when having friends or family over.

To make these parfaits keto-friendly, our recipe calls for a scrumptious mix of keto favorites like Greek yogurt, almond milk, and coconut milk. These provide you with lots of protein and calcium while at the same time keeping the carb count low. Fresh frozen berries, pecans, coconut flakes, and erythritol are included to add some guilt-free sweetness to the desert. To top it off, the parfait is packed with lots of goodies from the pumpkin seeds, pecans, cinnamon, and chia seeds.

To make the layers for this desert, make the chia layer 30 minutes ahead of the other layers or you can make it the night before. Then all you need to do is layer the desert into a tall glass, with the yogurt mixture in between the crunchy layers. Making these parfaits does take some time, but the end result is amazing. Next time you want to whip up a keto-friendly dessert, give these beauties a go!

Yields 4 servings of Keto Berry Yogurt Parfait

The Preparation

Chia Seeds:

  • 1/3 cup chia seeds
  • 1/4 teaspoon ground cinnamon
  • 2/3 cup unsweetened almond milk
  • 1/2 cup canned coconut milk
  • 1 tablespoon powdered erythritol

Berry & Yogurt Parfait:

  • 3/4 cup frozen berries
  • 3/4 cup full-fat plain greek yogurt
  • 1/4 cup heavy cream

Coconut & Seed Crumble:

  • 1/4 cup unsweetened toasted coconut flakes
  • 3 tablespoon pumpkin seeds
  • 2 tablespoon pecans

The Execution

1. Measure out and prepare all of the ingredients. Let the berries defrost.

2. Combine all of the ingredients for the coconut and seed crumble. Mix to combine well.

3. After the berries are defrosted, mash with a fork to get a paste.

4. Combine all of the ingredients into a bowl for the chia layer. Stir to combine well and let sit for at least 30 minutes.

5. In a jar, layer the chia seed, berries, and coconut/seed crumble. Serve and enjoy!

Keto Berry Yogurt Parfait Long

This makes a total of 4 servings of Keto Berry Yogurt Parfait. Each serving comes out to be 312 calories, 24.7g fat, 7.6g net carbs, and 9.1g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
0.33 cup chia seeds 308 19.5 26.7 21.8 4.9 10.5
0.25 teaspoon ground cinnamon 2 0 0.5 0.4 0.2 0
0.66 cup unsweetened almond milk 19 1.7 0.8 0.5 0.3 0.8
0.50 cup canned coconut milk 223 24.1 3.2 0 3.2 2.3
1.00 tablespoon powdered erythritol 0 0 0 0 0 0
0.75 cup frozen berries 49 1 11.6 4.2 7.4 1.1
0.75 cup full-fat plain greek yogurt 162 8.5 5.1 0 5.1 15.3
0.25 cup heavy cream 202 21.4 1.6 0 1.6 1.7
0.25 cup unsweetened toasted coconut flakes 142 11.3 7.1 4.3 2.8 1.4
3.00 tablespoon pumpkin seeds 54 2.3 6.5 2.2 4.2 2.2
2.00 tablespoon pecans 90 9.4 1.8 1.3 0.6 1.2
Totals 1249 98.7 65 34.5 30.3 36.4
Per Serving (/4) 312 24.7 16.2 8.6 7.6 9.1

Keto Berry Yogurt Parfait

Keto Berry Yogurt Parfait

The Preparation

  • Chia Seeds:
  • 1/3 cup chia seeds
  • 1/4 teaspoon ground cinnamon
  • 2/3 cup unsweetened almond milk
  • 1/2 cup canned coconut milk
  • 1 tablespoon powdered erythritol
  • Berry & Yogurt Parfait:
  • 3/4 cup frozen berries
  • 3/4 cup full-fat plain greek yogurt
  • 1/4 cup heavy cream
  • Coconut & Seed Crumble:
  • 1/4 cup unsweetened toasted coconut flakes
  • 3 tablespoon pumpkin seeds
  • 2 tablespoon pecans

The Execution

  1. Measure out and prepare all of the ingredients. Let the berries defrost.
  2. Combine all of the ingredients for the coconut and seed crumble. Mix to combine well.
  3. After the berries are defrosted, mash with a fork to get a paste.
  4. Combine all of the ingredients into a bowl for the chia layer. Stir to combine well and let sit for at least 30 minutes.
  5. In a jar, layer the chia seed, berries, and coconut/seed crumble. Serve and enjoy!

Notes

This makes a total of 4 servings of Keto Berry Yogurt Parfait. Each serving comes out to be 312 calories, 24.7g fat, 7.6g net carbs, and 9.1g protein.

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https://www.ruled.me/keto-berry-yogurt-parfait/

Copyright 2017 | Ruled.Me



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