Protein Packed Yogurt + Granola Brekkie
As most of you know, yogurt is a nutrient-rich dairy product that offers several health benefits. It’s a great source of calcium, potassium, phosphorus, vitamin B12, riboflavin (B2), and protein, which help with bone health, energy metabolism, blood pressure regulation, digestion, and overall well-being. Yogurt also contains live and active cultures of bacteria, often referred to as probiotics. Probiotics are important because they help promote a healthy balance of microorganisms in the gut, supporting digestion and immune function. Yogurt is also a great option for anyone with a lactose intolerance – live cultures in the yogurt help break down the lactose, making it less likely to cause gas, bloating, pain, or discomfort (phew!).
Now, I’ve heard time and time again that plain greek yogurt tastes “boring.” If you fall into this camp and usually opt for a flavored yogurt, please hear me out. Yogurt is considered a carb, and the type of carb you eat matters. Simple carbs, also called simple sugars, are rapidly digested by the body, spiking blood glucose levels in the blood and causing rapid release of insulin, which can lead to obesity, chronic illnesses, and heart disease over time. While consuming natural sugars like those found in fruit and plain greek yogurt is part of a balanced diet, it's important to be mindful of added sugars, which have zero health benefits. Flavored yogurt contains an absurd amount of added sugar (on top of natural sugar). For example, the vanilla bean greek yogurt at Trader Joe’s has 11 grams of added sugar, which is 22% of your daily total. That’s mind boggling! If you want to read more about carbs and sugar, check out my other blog post here.
Sugar content in flavored vs plain greek yogurt
For about a year, my partner Greg was eating flavored yogurt for breakfast, thinking he was starting off his day with something healthy. In reality, he was starting off his day with a large amount of sugar and spiking his insulin levels. So I developed this specific recipe out of love for him. I combine greek yogurt (or a plant based alternative) with a flavored protein powder, nut butter, nuts, flaxseed, cinnamon, olive oil, and a dash of salt. This gives the yogurt the same texture and taste you’d get from a flavored variety without any of the extra sugar.
Not only is it absolutely delicious, but it’s a fantastic way to start your day. For those of you who are protein conscious, this breakfast combo has over 50 grams of protein. Protein helps with muscle maintenance, repair, and overall body function. Paired with the fiber found in fruit, it’ll help keep you feeling full for longer and can contribute to better weight management as a result. The combination of protein from the yogurt, protein powder, and nut butter, carbohydrates from the fruit and yogurt, and fats from the nuts, yogurt, olive oil, and nut butter creates a balanced macronutrient profile, helping stabilize blood sugar levels, provide sustained energy, and reduce energy crashes.
The best part? This recipe is completely customizable based on your own personal preferences and dietary needs. I’ve provided a step-by-step breakdown below, but feel free to choose your own adventure. Once you have all the ingredients on hand, it takes about 10 minutes to whip up and is great on the go. Let me know what you think!
Ingredients
3/4 - 1 cup plain greek yogurt or plant-based yogurt (my favorite plant-based yogurts are Harmless Harvest and Cocojune)
If choosing greek yogurt, opt for full-fat or non-fat depending on your preference. If you are looking to increase your fat intake, then opt for full-fat. If you are looking for a lower-calorie option, then go with non-fat
3/4 cups of greek yogurt has approx 16 grams of protein
Regardless of whether you are choosing greek yogurt or plant based yogurt, make sure there is zero added sugar
1 scoop protein powder of choice
I personally use Dr. Mark Hyman’s grassfed protein powder, which I am absolutely obsessed with. It’s really clean with only 5 ingredients and comes in both chocolate and vanilla. One scoop has 22 grams of protein.
I’ve also heard good things about Garden of Life, Orgain, and Truvani, although I haven’t tried any of them
Not all protein powders are created equal. Look for products with minimal, natural ingredients and avoid those with additives or sweeteners (although monk fruit and stevia are okay). You want to make sure there is zero added sugar on the nutrition label
1 tablespoon flaxseed
1.5 grams of protein
1 tablespoon almond butter
My favorite nut butter happens to be from Costco. It’s made from a blend of almond, cashews, pumpkin seeds, chia seeds, and flax seeds and has zero added sugar or oils. Whichever nut butter you choose, make sure that there are minimal ingredients and no added sugar. Trader Joe’s has great options as well
Approx 3.5 grams of protein
Dash of cinnamon
Dash of sea salt
Drizzle of olive oil (optional)
1/2 cup of nuts of choice or homemade granola
Nut options include cashews, almonds, walnuts, pecans, brazil, nuts, pistachios, sunflower seeds, pumpkin seeds, etc. I always recommend you opt for unsalted, unroasted nuts
Store bought granola typically has a lot of added sugar, so I suggest making your own granola ahead of time if you can. Here is the link to my homemade cacao granola recipe. If you don’t want the chocolate flavor, just leave out the cacao powder. You can also find any recipe you want on the internet, just make sure there is no sugar beyond maple syrup or honey
Approx 10 grams of protein, depending on what you choose
Fruit of choice
I like to eat whatever is in season. You can add apple, mango, berries, banana, pomegranate, oranges, pears, etc
Instructions
Add your yogurt to a bowl
Add in protein powder, almond butter, flaxseed, cinnamon, and sea salt. If using olive oil, you can add it in as well. Mix everything together until the protein powder is well combined with all the other ingredients
Top with granola / nuts and fresh fruit
Enjoy!