A creamy, refreshing, and naturally sweet parfait layered with juicy peaches, protein-rich Greek yogurt, crunchy almonds, and a dash of cinnamon.This is easy no-bake treat feels indulgent while keeping added sugar low—perfect as a diabetes-friendly dessert.
Ingredients (2 Servings)
- 1 fresh peach diced
- 1 cup unsweetened greek yogurt
- 1 tbsp chia seeds
- ½ tsp vanilla extract
- 1–2 tbsp sugar-free sweetener, such as stevia or monk fruit – optional
- ½ teaspoon cinnamon
- 1 tbsp unsweetened cocoonut flakes – optional
Step-by-Step Instructions
Step 1: Preparing the yogurt
- Add Greek yogurt, vanilla extract, cinnamon, and sugar-free sweetener to a bowl. Stir until smooth and creamy.
Step 2: Prepare the peach
- Wash and dice the peach into small pieces. Keep the skin on if desired for additional fiber.
Step 3: Build the first layer
- Spoon half of the Greek yogurt into a small glass or parfait jar.
Step 4: Add the toppings
- Add half of the diced peaches, followed by half of the chia seeds and chopped almonds.
Step 5: Repeating the layers
- Adding the remaining Greek yogurt and top with the remaining peaches, chia seeds, almonds, and optional coconut flakes.
Step 6: Serve
- Sprinkle with a little extra cinnamon and refrigerate for 15–30 minutes for a chilled parfait, before serving
Nutritional Information
- Calories: 260 – 270 kcal
- Protein: 19 – 20 g
- Fiber: 5 – 6 g
- Fats: 14 g
- Carbohydrates: 22 – 24 g
Nutrition will vary depending on the coconut cream, Greek yogurt, and sugar-free sweetener used.
Glycemic Index (GI) Considerations
- Choose plain, unsweetened Greek yogurt rather than flavored yogurt.
- Avoid honey, maple syrup, granola, or regular sugar.
- Keep the peach portion around ½ medium peach.
- Chia seeds and almonds add fiber, healthy fats, and texture without adding much carbohydrate.
Portion Control Tips
- Best portion: 1 small parfait
- Use ½ peach rather than several peaches to keep carbohydrates controlled.
- Measure nuts and seeds rather than adding them freely—they are nutritious but calorie-dense.
- For a lighter dessert, reduce almonds to 1–2 tsp.
