This parfait is a simple, balanced breakfast or treat that supports satiety, steady energy, and hormonal health. It’s an easy, no-cook option you can prep the night before or assemble fresh. With a strong protein base plus fiber and healthy fats, it helps support blood sugar stability and sustained energy throughout the morning.

The chia jam provides gut-supportive fiber and antioxidant-rich polyphenols that support blood sugar balance and help calm inflammation. You can make your own chia berry compote, but SmashFoods Chia Jam is a convenient option that works well here.

Key Nutrition Highlights

• 27 g protein to support blood sugar regulation, energy, fullness, body composition, and hormonal health
• Healthy fats from peanut butter to slow digestion and support hormonal balance
• Fiber from chia seeds to support gut health and blood sugar balance
• No-cook, make-ahead friendly—add everything to a jar the night before for convenience

Ingredients (1 serving)

• ¾ cup unsweetened vanilla Greek yogurt (2% or whole)
• 1 tbsp natural peanut butter
• 2 tbsp SmashFoods Chia Jam
• Optional: monk fruit sweetener

Instructions:

1. Spoon the Greek yogurt into a bowl or jar.
2. Swirl in the peanut butter.
3. Top with SmashFoods Chia Jam.
4. Stir together or layer as desired.

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Optional Add-Ons & Swaps

• Flavor boost: cinnamon, vanilla extract, or a pinch of sea salt
• Higher protein: add collagen peptides or protein powder to the yogurt (use a splash of coconut milk to adjust consistency)
• Greek yogurt swap: if vanilla isn’t available, use plain and add vanilla extract
• Extra fiber: sprinkle with chia seeds or ground flax
• Dairy-free: use a high-protein dairy-free yogurt alternative (e.g., Forager Greek-Style or Cocojune High Protein)
• Peanut-free: swap for another nut butter (almond, hazelnut, walnut) or sunflower seed butter.

Approximate Nutrition (per serving)

• Calories: ~340–360 kcal
• Protein: ~27 g
• Fat: ~17–18 g
• Carbohydrates: ~22–25 g
• Fiber: ~8–10 g

Storage & Prep Notes

Prepare fresh or assemble the night before and store in the fridge for up to 24 hours.

Practical Use

Works well as a balanced breakfast or snack, especially when appetite is low or time is limited. I also love this as a naturally sweet option when I’m craving something sweet.