Berry Yogurt Parfait, Trail Version
Powdered yogurt, freeze-dried berries, nuts, and chia. Cold water and ten minutes.
- calories
- 480
- weight
- 3.2 oz
- cal / oz
- 150
- protein
- 22 g
- serves
- 1, scales
- prep
- 3 min
- cook
- 0 min
- total time
- 3 min
- water
- 180 ml cold
- cost
- $$
Calorie and protein figures are my own estimates, good enough for planning a food bag and not meant as precise nutrition data.
- Breakfast
- Snack
- Cold soak
- No cook
- Backpacking
- Bikepacking
- Basecamp
- Day hike
- Vegetarian
- Gluten free
- Eat in the bag
- Pre-mix at home
- Shelf stable
- Dump and stir
Ingredients
| Powdered Greek yogurt | 1/2 cup | or 1/3 cup whole milk powder plus 1 tbsp whey protein |
|---|---|---|
| Freeze-dried strawberries | 1/3 cup | crush the big slices |
| Freeze-dried blueberries | 1/3 cup | |
| Pecans or walnuts, chopped | 2 tbsp | |
| Chia seeds | 1 tbsp | |
| Cinnamon | 1/4 tsp | optional |
Method
- Pour 180 ml of cold water into the bag or jar holding the yogurt powder, chia, and cinnamon.
- Seal and shake for fifteen seconds. Lumps now are lumps later.
- Let it sit ten minutes so the chia swells and the yogurt loses its chalk.
- Stir in the berries and nuts and eat. Wait longer and the berries go soft.
The original is a fridge recipe: fresh berries, a tub of Greek yogurt, eaten right away. None of that carries. Powdered Greek yogurt rehydrates into something close enough, and freeze-dried berries weigh almost nothing and come back with real flavor once they hit the moisture in the yogurt.
The chia is structural. Powdered yogurt mixed with water is thin, and the chia pulls it back to spoonable in about ten minutes. Nuts and seeds go in at the end because anything crisp stirred in early stops being crisp. Protein here is around 22 g, most of it from the yogurt powder, which is why this holds as a breakfast and not just a snack.
Packing
Yogurt powder, chia, and cinnamon in one bag. Berries and nuts in a second bag so they stay crisp until you add them.
Variations
- Skip the nuts and add a tablespoon of sunflower seeds if you are packing for a nut-free group.
- Add a tablespoon of honey powder or brown sugar if you want it sweeter than the fruit makes it.
- Cold-soak it overnight in a jar and eat it at the first break instead.
https://blogs.ifas.ufl.edu/taylorco/2026/07/20/healthy-eating-with-diabetes-small-changes-that-make-a-big-difference