This PCOS-friendly parfait is a quick, nutrient-dense breakfast or snack that balances protein, fiber, and healthy fats. With creamy Greek yogurt, antioxidant-rich berries, and zinc-packed pumpkin seeds, it supports blood sugar stability and hormone health — all while tasting like a treat.
Yields:
2 Servings
Prep time:
5 mins
Total time:
5 mins
Why You’ll Love It
Sometimes the simplest recipes are the most powerful. This parfait takes just minutes to assemble yet delivers lasting energy and satiety. The tart creaminess of Greek yogurt pairs perfectly with the natural sweetness of berries, while pumpkin seeds add crunch and hormone-supportive nutrients. It’s easy, portable, and endlessly customizable.
Ingredients
- 1 cup plain unsweetened Greek yogurt (2% or full-fat recommended)
- ½ cup mixed fresh berries (blueberries, strawberries, raspberries, or blackberries)
- 2 tbsp raw pumpkin seeds (pepitas)
- 1 tsp chia seeds (optional, for extra fiber & omega-3s)
- 1 tsp honey or sugar-free sweetener (optional)
- Pinch of cinnamon (optional, for extra blood sugar support)
Instructions
- Layer the Yogurt: Spoon half of the Greek yogurt into a glass or bowl.
- Add the Berries: Sprinkle a layer of mixed fresh berries.
- Top with Seeds: Add pumpkin seeds and chia seeds, if using.
- Repeat: Add the remaining yogurt, more berries, and finish with pumpkin seeds on top.
- Drizzle & Finish: If desired, drizzle with honey and dust lightly with cinnamon before serving.
Storage & Meal-Prep Tips
- Best enjoyed fresh, but you can prep parfaits in jars and refrigerate up to 2 days (leave seeds to add just before eating to keep them crunchy).
- For a grab-and-go snack, layer in small mason jars with lids.
Substitutions & Variations
- Dairy-free: Use unsweetened coconut or almond yogurt.
- Extra crunch: Add a sprinkle of unsweetened coconut flakes or low-sugar granola.
- Low-FODMAP version: Stick to blueberries and strawberries, and limit portion to ½ cup berries.
- Protein boost: Add a scoop of collagen or protein powder mixed into the yogurt.
Why This Recipe Is Great for PCOS
This parfait was designed with PCOS-friendly nutrition in mind:
- Greek yogurt offers high-quality protein and probiotics, which support gut and hormone health.
👉 Learn more about yogurt and probiotics – Harvard → - Pumpkin seeds are rich in magnesium, zinc, and healthy fats, all of which play a role in hormone balance and reducing inflammation.
👉 See nutrition research on pumpkin seeds – NIH → - Berries provide antioxidants and fiber to support stable blood sugar and reduce oxidative stress.
👉 Berry health benefits – Cleveland Clinic →
This recipe is also featured in our broader PCOS-Friendly Recipes → collection, making it a go-to option for women managing PCOS with food-based strategies.
