If you used to skip breakfast, this is the kind of meal that changes the game.
This parfait is thick, creamy, and loaded with fresh blueberries, layered between protein-boosted Greek yogurt and soft, chewy oats with a little crunch. It hits the trifecta of high protein, great texture, and amazing taste—all while taking less than 5 minutes to make.

Perfect for:
✔️ Meal prep
✔️ Weight loss or muscle building
✔️ Gut-friendly, balanced breakfast
✔️ A portable grab-and-go meal

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🍽 Ingredients (Makes 1 large serving — ~47g protein)

Base:

• 1 cup rolled oats

• 1 cup Greek yogurt
  (plain or flavored, choose a high-protein version such as 15–20g per cup)

• 1 scoop protein powder
  (vanilla, blueberry, or your favorite flavor)

• 1/2 cup milk
  (almond, skim, oat, or any milk you prefer)

Mix-ins / Toppings:

• 1/2–1 cup blueberries (fresh or frozen)

• Optional:

  • 1–2 tsp honey or maple syrup

  • A drizzle of almond butter

  • Granola crumbs for extra crunch

  • Chia seeds or flax for fiber

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🥣 Instructions

Step 1 — Prep the Protein Yogurt

1. In a mixing bowl, combine:

   • Greek yogurt

   • Protein powder

   • Milk

2. Stir until smooth, thick, and creamy. Adjust milk for preferred consistency.

Step 2 — Layer the Parfait

In a glass jar or bowl:

1. Add a layer of rolled oats.

2. Add a small handful of blueberries.

3. Spoon in half the protein yogurt mixture.

4. Repeat: oats → blueberries → yogurt.

Step 3 — Add the Toppings

• Finish with a generous spoonful of blueberries.

• Add honey, granola, or nut butter if you like extra sweetness or crunch.

Step 4 — Serve or Chill

• Eat immediately for a crunchy texture.

• Or refrigerate 30–60 minutes for a softer, overnight-oats texture.

• Stores well for up to 24 hours.

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💪 Approximate Nutrition (will vary slightly):

• Protein: ~47g

• Carbs: 60–70g

• Fat: 6–10g

• Calories: 450–550 kcal

Super filling, balanced, and great for muscle support.

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❓ Related Questions You Can Explore

Meal Planning & Variations

1. Want a version that’s under 400 calories?

2. Looking for a dairy-free, high-protein substitute for Greek yogurt?

3. Need flavor ideas (chocolate, strawberry cheesecake, cinnamon roll)?

4. Want this in an overnight-oat style instead of a parfait?

Nutrition & Macros

5. Want me to calculate exact macros based on your brand ingredients?

6. Want a higher-carb or lower-carb version?

7. Need a gluten-free or nut-free adaptation?

Lifestyle & Goals

8. Trying to gain muscle or lose fat?

9. Want a meal-prep version for 3–5 days?

10. Want more breakfast ideas in the 40–60g protein range?