Mood Food Recipe: Overnight Fruit and Yogurt Parfait (No Sugar Added)

By Bryna Gavin
Prep Time 10 mins

Here is a simple, healthy, upgraded parfait recipe that can be assembled in advance and left to marinate overnight in the fridge. This unique recipe contains oats (rich in fiber, and minerals like phosphorus, magnesium, and zinc) and chia seeds (which are high in omega fatty acids, fiber, antioxidants, calcium, and iron). Using frozen fruit allows you slash the prep time, and the next morning they provide a delicious berry sauce for the chewy oats and creamy yogurt. 

Why the oats and chia seeds?
Typical parfaits contain granola prepared with tons of processed sugar. Using rolled oats and chia seeds allows us to avoid excess sugar while increasing fiber content. Fiber helps to slow “gastric emptying time” (the amount of time it takes for your food to work its way through your GI tract.) This means that the food spends more time in the small intestines- where your body absorbs most nutrients- and you also stay fuller longer!

6oz Greek or coconut yogurt (unsweetened)
1/3 cup certified gluten-free old fashioned oats, uncooked
1 teaspoon chia seeds (optional)
2 Tablespoons organic milk or milk alternative (almond, flax, rice, hemp, etc.)
1 cup frozen mixed fruit and berries (recommend: 1/3 cup frozen blueberries, 1/3 cup frozen raspberries, 1/3 cup frozen pineapple chunks)

In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine. Layer half of the yogurt mixture into a wide-mouth mason jar or similar container (will fill the jar about 1/4-1/3). Add half the fruit and berries, then layer in remaining yogurt mixture, followed by remaining fruit. Refrigerate overnight, and up to 3 days. *Pictured is a version of this recipe featuring only chia seeds in yogurt with kiwi + blueberries. Other fruit options are a mix of frozen strawberries, blackberries, and cherries, or frozen peach and pineapple. Choose fruits you enjoy and have fun with this recipe!

Bryna is a Certified Nutrition Specialist (CNS) and holds a Master of Science in Nutrition & Integrative Health with a concentration in Clinical Nutrition from Maryland University of Integrative Health. She is passionate and diligent about the functional medicine approach and helps clients get to the root cause of imbalances to begin healing through education, guidance, and partnership. Her LA-based private practice (The Simple Leaf, LLC) serves local and worldwide clients with boutique, full-service nutrition consultations via in-home and tele-health appointments. Lear more at

For more awesome eats, check out these other Mood Food Recipes:
Collard Jelly Wraps
Delicious & Nutritious Veggie Soup
Lemon Dill Salmon Salad with Dairy-Free Ranch
Healing Himalayan Salt Elixir
Sautéed Dandelion Greens
Ashwagandha Adaptogen Energy Balls

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