Healthy Eating for Your Active Lifestyle

Breakfast Parfaits

Recipe details

Servings: 3
Time: Under 15 minutes

This recipe can be assembled in minutes and is a great way to start the day!


vegetables and fruit: fresh, frozen or canned apples, bananas, blueberries, cherries, grapes, kiwi, mango, melon, nectarines, papaya, peaches, pears, pineapple, strawberries, raspberries
grain products: high fibre cereal
milk and alternatives: low fat yogurt (any flavour) or low fat cottage cheese
meat and alternatives: nuts, almonds (10–14), pecan halves (9–10), walnut halves (7)

Healthy Tips

  • look for fruit canned in its own juice.
  • look for cereal with at least 4 grams of fibre and less than 8 grams of sugar per serving.
  • low fat yogurt or cottage cheese is 2% MF (milk fat) or lower.
  • portions listed are for 1/2 oz. (14 g) of shelled nuts. Though nuts contain healthy types of fat, they are high in fat and can quickly add calories. Be mindful of your portion size. One serving of nuts as listed ranges from 80–100 calories.


  1. Spoon half of the sliced fruit or berries into the bottom of a parfait glass or bowl.
  2. Top with half of the yogurt or cottage cheese.
  3. Sprinkle with half of the cereal.
  4. Repeat with remaining fruit and yogurt.
  5. Top with remaining cereal and nuts.


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Breakfast Parfaits

Recipe developed by Jaclyn Chute, RD Alberta Milk