breakfast

Greek Yogurt Parfait with Oats

PreconceptionAmericanEasyServes 25 min

Layers of Greek yogurt, rolled oats, and mixed berries in a glass.

Greek yogurt supplies a robust serving of calcium and high-quality protein, helping to establish a strong nutritional baseline for a future pregnancy. The mixed berries provide a rich source of antioxidants to protect both egg and sperm cells from everyday damage. Meanwhile, chia seeds and walnuts introduce essential zinc and healthy fats, directly supporting the continuous 74-day cycle of sperm formation.

View Nutrition Facts

One serving≈440 kcal · 32 g protein

Calories440 kcal

Protein32 g

Carbs46 g · 22.1g sugar

Fat15 g · 1.7g sat

Fiber9.2 g

Sodium91 mg

Folate51 mcg DFE

Iron2.6 mg

Calcium378 mg

Choline62 mg

Iodine52 mcg

Vitamin B121.8 mcg

Zinc3.2 mg

from its ingredients

Ingredients

2 cups Greek yogurt
½ cup rolled oats
1 cup mixed berries
2 tbsp chia seeds
¼ cup walnuts, chopped
1 tbsp honey
½ tsp cinnamon

Method

1In a small bowl, stir together the rolled oats, chia seeds, and cinnamon.
2Set out two glasses or bowls. Add a spoonful of Greek yogurt to the bottom of each.
3Add a layer of the oat and chia mixture, followed by a handful of mixed berries and chopped walnuts.
4Repeat the layers until all ingredients are used, finishing with berries and walnuts on top.
5Drizzle each parfait with half a tablespoon of honey and serve immediately, or cover and refrigerate overnight.

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