Healthy, Blueberry Compote, Banana Yogurt Parfait

Healthy, Blueberry Compote, Banana Yogurt Parfait

Are you looking for a healthy dessert? Something you can easily make ahead of time? Try this Homemade Blueberry Compote combined with Banana Yogurt to create the most amazing Parfait. My friends and I thought it was so delicious, we wanted to lick the glasses clean!

Yogurt Parfaits are my Favorite Desserts

Parfaits or sundaes made with non-fat greek yogurt are much healthier than pre-made sugary parfaits or any ice cream sundae. Non-fat greek yogurt is loaded with protein, has zero fat, and very little carbs or sugar. Each of these things create a prefect healthy base allowing you to customize your dessert with whatever ingredients you want!

For this recipe I made a quick 5 minute homemade blueberry compote. Next, I smashed up some banana into my favorite store bought greek yogurt. Combining the two and topping it all off with a dollop of whipped cream. Creating the most amazing and Healthy, Blueberry Compote Banana Yogurt Parfait.

Trust me when I say, this dessert is amazing. And guess what….it’s totally ok to lick your glass…I’m not judging!

Make this Banana Yogurt Parfait recipe your own!

Here are some substitutions, to put your own spin on this recipe:

  • Homemade Blueberry Compote: Any fruit compote or jam will work wonderfully for this recipe. You can choose to make it homemade or you can buy any pre-made jelly, jam, or compote from the grocery store. However, I prefer homemade as it allows me to control the ingredients going into my food. Making a homemade compote is super easy, once you have made one, you’ll want to experiment with other flavors!
  • Banana Yogurt: Not a fan or bananas? Not to worry, you don’t have to make the banana yogurt. You can choose to make this recipe with plan yogurt, or with any fruit you love. You can also choose to make this recipe with any type of yogurt, greek yogurt is not a requirement. However, non-fat greek yogurt is the most healthy. To make your own semi homemade fruit yogurt, simply combine the yogurt and the fruit of your choice in a blender, and blend until smooth. The thing I love about banana yogurt is, bananas are softer than most fruit and can be smashed using a fork, removing the need for a blender.
Healthy Blueberry Compote & Banana Yogurt Parfait served in a wine glass topped with frozen raspberries
Banana Yogurt Sundae

What you will you need to make this Easy Blueberry Compote, Banana Yogurt Parfait:

Equipment:

  • Small Stovetop Pan
  • Heavy Spatula or Rubber Spoon
  • 2 Serving Glasses
  • 1 Large Zip Lock Bag

Ingredients:

Blueberry Compote

  • 1¼ cup Blueberries
  • 2 tbsp Powdered Sugar

Banana Yogurt

Topping

  • ¼ cup Blueberries
  • ¼ cup Rasperries
  • 1 dollop Whipped Cream

How to make this Healthy Banana Yogurt Parfait

Instructions:

Blueberry Compote

  1. In a small pot combine blueberries and powdered sugar. Turn the heat to medium low. Cook for 2-3 minutes stirring often until the blueberries begin to get warm and start softening.
  2. Using a heavy spatula smash your blueberries against the bottom and sides of your pot. Do this for a few minutes until you have a lumpy jam consistency. Then turn the heat off and allow the blueberry compote to cool. 
  3. While the compote is cooling make your banana yogurt. 

Banana Yogurt

  1. In a medium bowl add your peeled and sliced banana. Using a fork smash the bananas until you have almost no lumps. 
  2. Next add the yogurt, vanilla, and lemon juice into the bowl with the smashed banana. Stir until well combined. 
  3. Scoop your yogurt into your zip lock bag. Closing the zip lock bag, but not squishing the yogurt all the way down into the corners. The bag is going to allow you to control where your yogurt goes inside of your serving glass, preventing it from making a mess. If you dont have a zip lock bag, you can simply scoop your yogurt directly into the serving glasses. 

Putting it all together and toppings

  1. By now your blueberry compote should have cooled mostly. Slowly pour half of your blueberry compote into the bottom of each serving glasses. 
  2. Next, cut the tip off one of the bottom corners of your zip lock bag. Making a hole in the bag about ½ inch in diameter. 
  3. Now sqeeze your yogurt into your glasses, ontop of the blueberry compote. You want to put the tip of the zip lock bag with the hole, into your glass, almost all the way to the bottom, but not touching the blueberry compote. Then sqeeze half of the yogurt into your first glass, then do the same thing in the second glass with the other half of the yogurt. 
  4. Top the banana yogurt with the additional blueberries and raspberries. Then finish it all off with a dollop of whipped cream!
Blueberry Compote Sundae
Homemade Blueberry Compote, with Semi Homemade Banana Yogurt

Notes For Meal Planning:

This is a fantastic dessert or breakfast to make ahead. However, the only thing you will want to wait to do until serving is, adding the dollop of whipped cream. Whipped cream will begin to melt immediately, even if stored in the fridge.

Notes for Meal Prep and Storage:

  • Room Temp Storage: This recipe will be ok at room temperature for about 1 hour. But other than that, you will want to store this recipe in the fridge until eaten.
  • Fridge Storage: These banana yogurt parfait can go straight into the fridge once it is made. In the fridge this recipe will last 3-4 days, until the berries begin to go bad.
  • Freezer Storage: This recipe is not very freezer friendly. Once yogurt is frozen, it really wants to stay frozen. You should not try to defrost and eat yogurt, it will just turn into a watery mess.

Tip:

Hold off on the whipped cream until right before you plan to serve the dessert. Whipped cream begins to melt almost immediately even if stored in the fridge.

Notes For Counting Macros:

PROTEIN:

If you are like me you’re always trying to get a little more protein in your diet. This banana yogurt parfait has a good amount of protein with the majority coming from the yogurt.

  • For every 1 ounce of non-fat greek yogurt you can increase or decrease the protein macro by 3 grams. 

Therefor, you are able to add as much or as little protein as you would like to this recipe.

CARBOHYDRATE:

The carbs in this recipe come from the berries and banana. Another easy ingredient to adjust!

  • 40 grams (1/3 cup) of blueberries has 6 grams of carbs
  • 40 grams (1/2 a banana) of banana there is 9 grams of carbs

For this recipe you could easily decrease the blueberries in the compote to half and only use half of the banana in the yogurt, and still have a delicious dessert with 20 grams fewer carbs.

If you are looking to increase your carbs feel free to add as much blueberries to the compote or as much banana to the yogurt as your macros allow.

FAT:

A low fat Dessert? Yes that’s right…this is a low fat dessert. Less than 1 gram of fat per serving. How can you go wrong ended your day enjoying a low fat anything?

However, some people might need a little more fat in their diet. The easiest way to do that in this blueberry compote banana yogurt parfait is my using a higher in fat yogurt.

For example:

  • 2% fat greek yogurt has 2 grams of fat per every 4 ounces.
  • 5% fat greek yogurt has 5 grams of fat per every 4 ounces.

This allows you to replace the non-fat greek yogurt with as little or as much fat as you want.

Or you can incorporate additional fats:

  • Honey
  • Syrup
  • Chocolate
  • Nuts

Get crazy with it, this recipe allows you to use your imagination and/or whatever ingredients you have on hand!

Prep Time: 5 minutes
Cook or Rest Time: 5 minutes
Cooling Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: Greek Yogurt, Parfait
Servings: 2
Calories: 308kcal
Healthy, Blueberry Compote, Banana Yogurt Parfait

Equipment

  • Small Stovetop Pan
  • Heavy Spatula or Rubber Spoon
  • 2 Serving Glasses
  • Zip Lock Bag

Ingredients

Blueberry Compote

  • cup Blueberries
  • 2 tbsp Powdered Sugar

Banana Yogurt

Topping

  • ¼ cup Blueberries
  • ¼ cup Rasperries
  • 1 dollop Whipped Cream

Instructions

Blueberry Compote

  • In a small pot combine blueberries and powdered sugar. Turn the heat to medium low. Cook for 2-3 minutes stirring often until the blueberries begin to get warm and start softening.
  • Using a heavy spatula smash your blueberries against the bottom and sides of your pot. Do this for a few minutes until you have a lumpy jam consistency. Then turn the heat off and allow the blueberry compote to cool.
  • While the compote is cooling make your banana yogurt.

Banana Yogurt

  • In a medium bowl add your peeled and sliced banana. Using a fork smash the bananas until you have almost no lumps.
  • Next add the yogurt, vanilla, and lemon juice into the bowl with the smashed banana. Stir until well combined.
  • Scoop your yogurt into your zip lock bag. Closing the zip lock bag, but not squishing the yogurt all the way down into the corners.
    The bag is going to allow you to control where your yogurt goes inside of your serving glass, preventing it from making a mess.
    If you dont have a zip lock bag, you can simply scoop your yogurt directly into the serving glasses.

Putting it all together and toppings

  • By now your blueberry compote should have cooled mostly. Slowly pour half of your blueberry compote into the bottom of each serving glasses.
  • Next, cut the tip off one of the bottom corners of your zip lock bag. Making a hole in the bag about ½ inch in diameter.
  • Now sqeeze your yogurt into your glasses, ontop of the blueberry compote.
    You want to put the tip of the zip lock bag with the hole, into your glass, almost all the way to the bottom, but not touching the blueberry compote.
    Then sqeeze half of the yogurt into your first glass, then do the same thing in the second glass with the other half of the yogurt.
  • Top the banana yogurt with the additional blueberries and raspberries. Then finish it all off with a dollop of whipped cream!
Don't be afraid to lick the glass!

Nutrition Facts

Nutrition Facts
Healthy, Blueberry Compote, Banana Yogurt Parfait
Amount Per Serving
Calories 308 Calories from Fat 6
% Daily Value*
Fat 0.7g1%
Saturated Fat 0.1g1%
Trans Fat 0g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.1g
Cholesterol 13.3mg4%
Sodium 88.8mg4%
Potassium 788mg23%
Carbohydrates 53.3g18%
Fiber 5.6g23%
Sugar 37.5g42%
Protein 25.9g52%
Vitamin A 6.2IU0%
Vitamin C 21.1mg26%
Calcium 33.6mg3%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Let’s Be Friends! Subscribe & Receive FREE Healthy Recipes Directly to Your Inbox!
    Powered By ConvertKit

    Questions Often Asked:

    Are Yogurt Parfaits Healthy?

    Not all yogurt parfaits are created equal. Many pre-made parfaits are loaded with artificial sweaters, and use a high fat yogurt. Choosing to make your own parfait will allow you to control the ingredients, ensure a healthy parfait. You can create your own healthy non-fat greek yogurt parfait in under 5 minutes.

    What is the Healthiest Yogurt?

    The healthiest yogurt is any non-fat, plan greek yogurt. My favorite brand is Fage. Once you start added flavors to yogurt you start increasing the fat and the sugar content, making the yogurt less healthy. I always suggest starting with a plan, non-fat greek yogurt and then added your own all natural ingredients: fruit, local honey, or nuts.

    How long will a Greek Yogurt Parfait Last in the fridge?

    Greek yogurt does have a long refrigerator shelf life, however after a few day the yogurt may begin to separate, this is fine you can simply stir the yogurt. However, the other ingredients you add to the parfait is what will determine how long the parfait will last. Fresh fruit will start to go bad after 3-5 days. While the yogurt itself can be ok to eat for up to 3 weeks. I suggest added your fruit and other topping to your parfait no more than 3 days prior to eating.

    Looking for other AMAZING Smoothie Bowls and Parfaits?

    Check out the 6 BEST Smoothie Bowls:

    Looking for other Easy Snack Recipes? Check out these:

    Do you have questions about Counting Macros, Meal Prep, or Reheating your Prepped Meals? Check out the guides below, and if you still have questions please feel free to contact me.



    0 0 vote
    Article Rating
    guest
    2 Comments
    Inline Feedbacks
    View all comments
    trackback

    […] Berry Compote Yogurt Sundae […]