29g protein per serving

Chia Seed Yogurt Parfait

Name: Chia Seed Yogurt Parfait
Prep time: 8 min
Total time: 8 min
Yield: 1 serving
Cuisine: American
Ingredients: 2 tablespoons chia seeds; 1/2 cup unsweetened milk; 1 cup Greek yogurt; 1/2 cup berries; 1/4 cup toasted oats; 1 teaspoon honey

A layered parfait with chia pudding, Greek yogurt, berries, and toasted oats.

By the High Protein Breakfast editorial team · Updated June 16, 2026

29g protein350 cal38g carbs10g fat

Why this breakfast works

Chia Seed Yogurt Parfait builds its protein from chia seeds, Greek yogurt and oats. At 29g protein and 350 calories, about 33% of its energy comes from protein, and it comes together in roughly 8 minutes. That protein density is what makes Chia Seed Yogurt Parfait so filling for its calories, which is exactly what you want when breakfast needs to hold you to lunch without going overboard.

Ingredients

2 tablespoons chia seeds
1/2 cup unsweetened milk
1 cup Greek yogurt
1/2 cup berries
1/4 cup toasted oats
1 teaspoon honey

Instructions

Stir 2 tablespoons chia seeds until completely smooth and creamy.
Spoon it into a bowl or layer it in a glass, alternating with 1/2 cup berries.
Top with 1/4 cup toasted oats and 1 teaspoon honey for crunch and flavor.
Serve cold right away, or keep the crunchy toppings separate until serving if you are prepping it ahead.

Practical notes

Recipe notes

For meal prep, keep sauces, crunchy toppings, and delicate greens separate until serving.
This is a useful egg-free option; double-check packaged ingredients if you avoid eggs strictly.
If you need a larger meal, add fruit, toast, potatoes, or an extra serving of yogurt.

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