Layered Breakfast Parfait

Prepare this parfait the night before and start your day in a healthy way.

Breakfast Parfait
Photo: Yvette Stenner

This mason-jar meal is appealing both visually and to the taste buds. It’s easy to prepare the night before and can be packed with a lid to go. With both slow-release carbohydrates (such as the oats) and fruit (like the anti-inflammatory and anti-oxidant rich berries), this fills a runner’s energy needs. 

Serves 1


1st Layer

  • ½ cup quick oats or previously cooked steel cut oats*
  • ½ cup almond or coconut milk
  • 2 Tbsp. chia or ground flax seeds
  • drizzle of pure maple syrup, if desired for added sweetness

2nd Layer

  • 2 Tbsp. shredded coconut
  • 2 Tbsp. chopped raw nuts or seeds

3rd Layer

  • ¼ – ½ cup fresh or frozen berries
  • A sprig of fresh mint for garnish

*Food prep tip: Steel cut oats are less processed than quick oats, have higher fibre and mineral content, but take longer to cook. Cook a large batch every few days and leave in a sealed container in the fridge for quick use in smoothies and breakfast parfaits. Oat fibre helps stabilize blood sugars and enhance immunity.

Nutrition facts per serving: Calories 507; protein 18 g; fat 24 g; carbs 24 g. 

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