Greek Yogurt and Berry Parfait with Toasted Oats and Chia
Layers of pasteurized Greek yogurt, mixed berries, toasted oats, and chia seeds. A calcium-and-protein snack built to steady your energy between meals, with a little plant omega-3 and fiber riding along.
Why it works
Pregnancy raises your calcium demand for fetal skeletal development, and dairy yogurt is a well-absorbed source of it, alongside protein that helps blunt blood-sugar swings between meals. Chia adds fiber and the plant omega-3 ALA, and the berries bring vitamin C and folate. Use pasteurized yogurt only: unpasteurized dairy carries a listeria risk in pregnancy that is not worth taking.
Calcium intake around 1000 mg a day is recommended in pregnancy (US National Academies), and a cup of Greek yogurt supplies roughly 200 to 250 mg of it. Adequate calcium is also central to trial-supported guidance on reducing pre-eclampsia risk in populations with low baseline intake, per WHO recommendations. The benefit is clearest where habitual intake starts out low.
Ingredients
- 1 cup (245 g) pasteurized plain Greek yogurt
- 3/4 cup (110 g) mixed berries (blueberries, raspberries, sliced strawberries)
- 1/4 cup (25 g) rolled oats
- 1 tablespoon chia seeds
- 1 teaspoon honey
- 1/4 teaspoon ground cinnamon
Method
- Toast the rolled oats in a dry skillet over medium heat for 2 to 3 minutes, stirring, until fragrant and lightly golden, then let them cool.
- Stir the cinnamon into the Greek yogurt.
- Spoon half the yogurt into a glass or bowl, then layer with half the berries, half the oats, and half the chia seeds.
- Repeat with the remaining yogurt, berries, oats, and chia.
- Drizzle the honey over the top and serve, or chill for up to a few hours if you prefer softer oats.
