Greek Yogurt Parfait with Mixed Berries and Nuts

For menopausal women, it’s great to focus on a breakfast that balances nutrients, supports hormonal health, and provides sustained energy. A good option would be a Greek Yogurt Parfait with Mixed Berries and Nuts. This meal is rich in protein, fiber, and antioxidants, which are beneficial during menopause for supporting bone health and reducing hot flashes.

Here’s how you can make it:

Nutritional Facts (Approximate Per Serving)

  • Calories: 350
  • Protein: 20 g
  • Carbohydrates: 25 g
  • Fiber: 6 g
  • Fat: 18 g
  • Sugar: 12 g (natural sugars from berries and optional honey)
  • Cholesterol: 10 mg
  • Sodium: 60 mg


  • 1 cup Greek yogurt (preferably unsweetened)
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup mixed nuts (almonds, walnuts, pecans), roughly chopped
  • 1 tablespoon chia seeds
  • 1 teaspoon honey or maple syrup (optional)
  • A sprinkle of ground flaxseeds (for extra fiber and omega-3)


  1. Layer the Yogurt: Start by placing half of the Greek yogurt at the bottom of a glass or bowl.
  2. Add Berries: Layer half of the mixed berries over the yogurt.
  3. Sprinkle Nuts and Seeds: Add half of the nuts and a sprinkle of chia seeds and ground flaxseeds.
  4. Repeat Layers: Repeat the layering with the remaining yogurt, berries, nuts, and seeds.
  5. Drizzle Sweetener: If desired, drizzle with honey or maple syrup for a touch of sweetness.
  6. Serve: Enjoy immediately for a fresh, nutritious breakfast.


  1. Greek Yogurt:
    • High in Protein: Supports muscle repair and growth.
    • Rich in Probiotics: Helps maintain a healthy gut microbiota.
    • Calcium and Vitamin D: Supports bone health, which is particularly important during menopause when bone density can decrease.
  2. Mixed Berries (Strawberries, Blueberries, Raspberries):
    • Antioxidants: Help combat oxidative stress and inflammation.
    • Vitamins C and E: Support skin health and immune function.
    • Fiber: Promotes digestive health and helps maintain a feeling of fullness.
  3. Mixed Nuts (Almonds, Walnuts, Pecans):
    • Healthy Fats: Primarily monounsaturated and polyunsaturated fats that are good for heart health.
    • Vitamin E and Magnesium: Important for skin health and metabolic function.
    • Protein and Fiber: Aid in maintaining muscle mass and digestive health.
  4. Chia Seeds:
    • Omega-3 Fatty Acids: Anti-inflammatory properties which are beneficial for cardiovascular health.
    • Fiber: Helps in maintaining blood sugar levels and promotes satiety.
    • Calcium: Important for bone health.
  5. Ground Flaxseeds:
    • Lignans: Have estrogenic properties that can be beneficial in balancing hormones during menopause.
    • Omega-3 Fatty Acids: Support cardiovascular health.
    • Fiber: Aids in digestion and cholesterol management.
  6. Honey (Optional):
    • Natural Sweetener: Provides energy and contains trace enzymes, minerals, and vitamins.
    • Antibacterial Properties: Can support immune health.

This Greek Yogurt Parfait offers a harmonious blend of macro and micronutrients, making it a superb choice for a nutritious breakfast or a refreshing snack. Specifically designed to cater to health concerns associated with menopause, each ingredient contributes beneficial properties that enhance overall wellness. This breakfast is not only quick to assemble but can also be prepared ahead of time. It is highly customizable, allowing you to incorporate your favorite fruits and nuts to suit your taste.

Feel inspired to try this delicious and healthful parfait! It’s perfect for starting your day with a nutrient-dense meal that supports hormonal balance during menopause. Gather your preferred berries, nuts, and yogurt, and enjoy creating a visually appealing and tasty layer of goodness. Don’t hesitate to experiment with this recipe and share your unique version. Let’s embrace healthy eating together and make it both enjoyable and beneficial!

Leave a Reply

Your email address will not be published. Required fields are marked *