I was reading through a recipe book that referenced some fun summer berry desserts with limoncello and it got me thinking on this idea. While this Lemon ginger greek yogurt parfait could indeed be eaten as a dessert, I also say it could fit in as a balanced snack. It’s full of plenty of protein and fat and low in sugar- making it completely appropriate between meals. In this post, you’ll learn exactly how to make this vibrant greek yogurt parfait as a part of your anti-inflammatory kitchen.

Why is Greek yogurt parfait healthy?

Greek yogurt parfaits are healthy because they combine protein-rich Greek yogurt with fiber and antioxidants from fruits and often healthy fats from nuts or seeds. This balance helps support steady blood sugar, digestion, energy levels, and mood.

Also, it’s easy! This leaves less of a stress burden on a body. This is ideal for those struggling with exhaustion or depression.

Is Greek yogurt the healthiest breakfast?

Greek yogurt can be a healthy breakfast when paired with nutrient-dense toppings like berries, seeds, or nuts. It offers high protein, probiotics, and calcium, supporting gut health, energy, and mood — especially when compared to sugary or refined-carb breakfasts.

However, I would avoid making a blanket statement that wouldn’t be true for everyone. Healthiest for one may be very unhealthy or inflammatory for another.

Other great breakfasts can be found here in the Balanced Breakfast archives.

Is there anything unhealthy about Greek yogurt?

Many Greek yogurts can contain added sugars, artificial flavors, or thickeners, which reduce their health benefits. Choosing plain, full-fat or low-fat versions with minimal ingredients ensures you get the most nutritional value. Your added sugar content should be less than 10 or ideally none! More info here on this Instagram reel.

What is a traditional parfait?

A traditional parfait, especially in France, is a frozen dessert made with cream, eggs, and sugar. In the U.S., “parfait” often refers to a layered yogurt dessert or breakfast with fruit and granola.

What are the ingredients in a Greek yogurt parfait?

A basic Greek yogurt parfait typically includes plain Greek yogurt, fresh or frozen berries (like blueberries or blackberries), a layer of granola or nuts, and optional toppings like honey, seeds, or lemon zest. These fruits are typically berries, and the yogurt is traditionally vanilla.

Usually, you would find a parfait being very rich (too rich in my opinion). All 3 ingredients traditionally include added sugars. McDonald’s Fruit and Yogurt parfait has close to 20g of sugar, and only 4 grams of protein. This is not what we are doing here today.

Can I use traditional yogurt in a parfait?

Yes, however because of the benefits of eating greek yogurt-I would encourage you to try out greek yogurt next time if you can tolerate dairy.

Can I make a yogurt parfait dairy free?

Yes, however I will point out that lemon curd is traditionally made with butter.

Secondly, many dairy free alternatives are not well balanced in macronutrients. This is the dairy free yogurt I would recommend: Siggis coconut milk

Understand more about macronutrient balance here. It’s the key to steady moods and energy!

shot looking at crystalized ginger on top of a greek yogurt parfait

How to make this Lemon-Ginger Greek Yogurt Parfait:

Ingredients:

Ginger
Rich in gingerol, an anti-inflammatory compound that may help reduce oxidative stress in the brain. Ginger also supports gut health, which plays a key role in the gut-brain connection and mental wellness. Some studies suggest it may help reduce symptoms of anxiety and fatigue.

Blackberries
High in antioxidants (especially anthocyanins) and vitamin C, which help protect brain cells from oxidative damage and nourish the adrenal glands- being great for those under chronic stress. They also contain fiber, supporting gut health and stable blood sugar — both crucial for mood stability and sustained energy.

Lemon & Lemon Zest
Packed with vitamin C, which supports adrenal function (key in stress response) and helps produce neurotransmitters like dopamine and serotonin. Lemon zest adds limonene, a compound studied for its mood-boosting and anti-anxiety effects.

You can choose to make your own lemon curd, however I chose to use Bonne Maman that is available in large grocery stores. This product only uses real foods and contains just 5 ingredients. This is the same brand of jam I currently keep in my house.

Plain Greek Yogurt
A great source of protein and probiotics. Protein provides amino acids like tryptophan (a precursor to serotonin), while probiotics support gut health — both essential for balanced mood and energy. Also rich in calcium and B12, which are important for nervous system health.

Blueberries
Another antioxidant powerhouse, especially rich in flavonoids that support cognitive function and reduce brain inflammation. Known to improve memory and protect against age-related decline. They also provide natural sugars for a gentle energy boost without spiking blood sugar.

More about what foods help fight depression and anxiety: here

Directions:

Wash and prep fresh berries
Mix greek yogurt with lemon curd.
Using a decorative clear glass, spoon a couple tablespoons of yogurt mix into the bottom of each glass.
Divide berries between 4 glasses and add on top.
Top with remaining lemon curd, split 4 ways.
Cut dried ginger into very thin strips. Sprinkle on the top.
Zest lemon and sprinkle on each glass.
Bon Appetit.

3 glasses of yogurt parfait with lemon rind

side shot of a mason jar with blue berries topped with greek yogurt and crystalized ginger

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