Protein-Rich Yogurt Parfait w/ Berries + Walnut Crumble

A balanced, mood-supportive breakfast for steady morning energy + stabilized glucose.

A simple, holiday-friendly swap when you want something sweet-but-steady — without the sugar crash.

Greek yogurt provides protein to slow glucose absorption + support neurotransmitter production, while fiber-rich berries deliver polyphenols that reduce inflammation + support the gut-brain axis. Walnuts add mood-loving omega-3 fats + a lightly sweetened crumble brings satisfaction without spiking blood sugar — keeping energy + mood more even throughout the day.

Protein-Rich Yogurt Parfait w/ Berries + Walnut Crumble

• 1 cup plain Greek yogurt, full-fat, or Cocoyo

• ½–1 cup mixed berries — blackberries, blueberries or raspberries

• 2–3 tbsp walnuts, chopped

• 1–2 tbsp low-sugar granola or homemade crumble

• Sprinkle cinnamon or chia seeds

• Optional: Mint for garnish, 1 tsp honey or maple

Benefits

• Greek Yogurt → high protein + probiotics for satiety, gut support + stable glucose response

• Berries → fiber + polyphenols improve insulin sensitivity + reduce oxidative stress

• Walnuts → omega-3 fatty acids support brain health + calm mood signaling

• Low-Sugar Crumble/Granola → adds texture + satisfaction without blood sugar surge

• Cinnamon → helps regulate glucose metabolism + curb cravings

• Chia Seeds → soluble fiber forms a gel that slows glucose absorption