BYO Yogurt Parfait Cups

A prep‑ahead, single‑serve breakfast layered in a mason jar: creamy full‑fat yogurt, low‑sugar fortified cereal (Cheerios, Chex, Kix), chopped strawberries/kiwi/mango, and a sprinkle of hempseeds. Ready in minutes and perfect for grab‑and‑go mornings, this parfait pairs protein, healthy fats, and whole‑grain carbs to help steady blood sugar and sustain attention through school.

Why it works

  • Nutrient smart: choosing a low‑sugar, fortified cereal helps add micronutrients like iron — important for growth and brain development — while vitamin C–rich fruit (strawberries, kiwi) improves iron absorption.

  • Balanced fuel: yogurt + seeds/nuts + cereal provides protein, fats, and carbs for longer-lasting energy.

  • Practical & kid‑friendly: make ahead for busy mornings; involve kids in assembly to build confidence, teach kitchen skills, and increase willingness to try new foods.

Ingredients

  • 1/2 cup full‑fat yogurt

  • 1/4 cup low‑sugar fortified cereal (Cheerios, Chex, or Kix)

  • 1/2 cup chopped fruit (strawberries, kiwi, mango, or a mix)

  • 1 tbsp pepitas, hemp seeds, or slivered almonds

  • 1 mason jar (8 oz)

Instructions

  1. Spoon 1/4 cup yogurt into the bottom of the jar.

  2. Add half the chopped fruit (about 1/4 cup) on top of the yogurt.

  3. Add remaining 1/4 cup yogurt, smoothing the layer.

  4. Top with remaining fruit, then cereal, and sprinkle 1 tbsp seeds or nuts.

  5. Seal jar and refrigerate up to 24–48 hours. 

Makes 1 parfait cup.

Pro Tips 

  • To keep cereal crunchier, pack cereal over a layer of seeds and/or coconut shreds instead of yogurt or fruit.

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