Greek Yogurt Parfait

A Greek yogurt parfait is a sweet, satiating, and refreshing snack that hits the spot every time. Built from creamy Greek yogurt, sweet honey, and crunch pistachios, this is a classic Eastern Mediterranean treat!

This is a great starting point if you’re interested in classic Mediterranean dessert flavors! In an infographic below, there is a list of several varieties. Give a couple a try and see what your palate prefers!

How yogurt and honey is eaten in Greece

Yogurt with honey is a traditional sweet often found in Greece, Turkey, and around the Mediterranean. The modest dish is often served with nuts, typically walnuts, as they are in abundance locally. Sometimes, fruit is added to the parfait, but more often, fruit is served on the side. Parfaits in this region are preferred to have salty or savory toppings!

You may also notice that the added toppings are more of a garnish or flavor-builder. Many home cooks in the Eastern Mediterranean still make Greek yogurt at home. This version of yogurt is made just like making traditional yogurt, but some of the whey is then strained out to improve mouthfeel by making it creamier. It also improves flavor by really bringing out the tang! Additionally, the Eastern Mediterranean is known for its delicious thyme honey (seriously – if you have the opportunity to try it, do!). The way parfaits are built in this region is designed to let the freshness of the yogurt and the herbal flavor of the honey shine through.

Why this combination works

Greek yogurt is naturally higher in protein than traditional yogurt, as it is a concentrated version. 9 ounces of it typically has 19-23 grams of protein. It also has a good fat content, with 9 ounces of full-fat varieties having about 9 grams of fat. Why is this a good thing? Though there are many schools of thought as it pertains to animal fats in the diet, there is some evidence that including animal fats supports positive health outcomes.

Greek yogurt is also a great source of calcium, meaning that as a part of a healthy diet, it can support long-term bone health. Yogurt of all varieties contain probiotics, which aids in a healthy gut microbiome. And a healthy gut microbiome has been shown to be beneficial for mental health, digestion, and maintaining a healthy weight!

Though honey is still a sweetener, it causes a lower glycemic index response (your blood sugar doesn’t spike as high), which can help satiate your sweet tooth without greatly affecting blood sugar! Honey also has polyphenols and antioxidants, which have been shown to boost immunity and reduce oxidative stress! That’s just a fancy way of saying that it reduces damage to your cells, which long-term can help prevent chronic illnesses.

You can see that a Greek yogurt parfait really pulls its weight in supporting your health!

Variations

While this version is classic, there are many other varieties that draw on traditional Mediterranean flavors to create novel treats! See our cute graphic below for ideas:

How to assemble

The process of assembling a Greek yogurt parfait is quite simple! Start with a base of yogurt, however much you think you will eat. Then, add a generous amount of honey. In our pictured parfait, we added about a tablespoon or two on top, as well as in each layer. Granted, our parfait had many layers, but honestly? That parfait was very large and was eaten over the course of a few days!

Finally, you’ll add whichever toppings you choose! As you can see from the graphic, there are several varieties to choose from!

How does a Greek yogurt parfait fit into the Mediterranean diet?

Parfaits in the Eastern Mediterranean share the same purpose that they do in the United States! They can be served as a quick breakfast or a nice brunch addition, as a snack naturally high in protein, or as a light after-dinner sweet treat.

We recommend serving this tasty treat after a Mediterranean dinner like our turkey meatballs, Boursin and orzo bake, or Moroccan red lentil soup!

FAQ

Do I really need to chop up fruit every morning?

Not necessarily! If you scroll back up to look at the infographic, you can see that the only listed fruits are figs, orange zest, and pomegranate. Figs may need to be cut up fresh, but oranges can be zested beforehand, and pomegranate seeds store well. In addition, you can use berries. Blackberries, blueberries, and raspberries are all rich in micronutrients, and don’t require any chopping!

How to meal prep a parfait

Parfaits seem difficult to meal prep, as the yogurt separates and any grain topping (like granola) gets soggy. The simple solution is to store the yogurt and honey in one container, and toppings in another. For example: yogurt and honey in a small Tupperware container, and berries/nuts/seeds in a Ziploc bag!

If I buy a whole tub of Greek yogurt just for a parfait, won’t it go bad?

That’s a good question! Especially lately, any kind of food waste can be a sore subject. Luckily, there are many other ways to use Greek yogurt! In our kitchen, Greek yogurt rarely goes bad. It can be used in tzatziki, as a marinade in Tandoori chicken, or in a smoothie!

If you’re in the market for Mediterranean recipes to pair with your parfait, give our Italian recipes or Mediterranean recipes a try!