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Meet my latest breakfast obsession. You can stir this Greek yogurt bowl together in 10 minutes or less, and it has almost 30 grams of protein per serving. I love how you can customize the flavor each time you make it, so you won’t get bored or have to eat the exact same meal every day. I’ve boosted the fiber and added a bit of crunch with chia seeds, which helps it feel like you’re not just eating a plain bowl of yogurt, too.
I’ll show you my favorite ways to make it below.
One version starts with frozen berries that are briefly warmed on the stove for a “berry cobbler” vibe. And the other version is faster with freshly chopped fruit. I think they both taste amazing, so I couldn’t narrow it down to just one.
I’ve been eating this breakfast on repeat for the last 2 weeks, and I don’t see myself stopping anytime soon. I typically add a tablespoon of hemp hearts for extra protein, but you can also add a tablespoon or two of granola for extra crunch.
Yogurt Bowl Recipe Ingredients
- Greek Yogurt. If protein is your goal, check the label when shopping. I’ve found that Trader Joe’s plain Greek yogurt has only 6 grams of protein per 3/4 cup serving, while Costco’s brand has 17 grams of protein for the same portion. If you want to use Skyr, it also has about 17 grams of protein per 3/4 cup serving. (On average, I’d say other brands have about 15 grams of protein per serving.)
- Chia Seeds or Basil Seeds. I don’t consider a meal complete unless it has plenty of fiber, too. Mixing a tablespoon of chia seeds or basil seeds with some milk will help them plump up quickly, and then this bowl has a little more “oomph” than a plain cup of yogurt. I love the texture they add!
- Maple Syrup. Plain Greek yogurt is quite tart, so just a touch of maple syrup will help balance the overall flavor without making it too sweet. I recommend starting with 1 teaspoon, but you can add up to 1 tablespoon if you prefer a sweeter flavor.
- Peanut Butter. This is an optional mix-in, but it does help create a richer flavor, and it pairs nicely with most berries. I think of this as a PB&J with the peanut butter added in!
- Fruit. This is where you can really change things up. I love taking 3 minutes to warm up some frozen wild blueberries on the stovetop (with the maple syrup) to create a warm topping for the cold yogurt. It’s almost like eating a berry cobbler this way, but with way more protein. When I’m in a hurry, I’ll just add a few chopped strawberries on top, and it’s equally as delicious.
- Extra Toppings. I almost always add a tablespoon of hemp hearts to boost the protein even more, but if you want some added crunch, you could also sprinkle on a tablespoon or two of granola. You don’t need much, but it helps with the texture if you get bored with plain yogurt.
How to Make Greek Yogurt Bowls
Step 1:
In a serving bowl, add 1 tablespoon of chia seeds or basil seeds. (Basil seeds plump up faster, but chia seeds are easier to find in a regular grocery store.) Add 1/4 cup of your favorite milk and briefly whisk them together. Set this aside for 5 minutes so the seeds can start to plump up.
Then stir one more time, just to make sure they don’t clump together.
Step 2:
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Once the chia or basil seeds look like they’ve plumped up a bit, add 3/4 cup of plain Greek yogurt and stir well. This will add some texture throughout the yogurt!
Now it’s time to add the toppings. I don’t like to stir these much… I think it’s more enjoyable to eat if each bite is a little different! So, add a tablespoon of peanut butter, a tablespoon of hemp hearts, and a half tablespoon of maple syrup on top. Then add approximately 1/3 cup of fresh berries or warm berries (below).
If you’d like a little more crunch, sometimes I’ll add 1-2 tablespoons of granola. You don’t need much! It’s ready to eat right away and will keep you satisfied for hours, thanks to all of the protein and fiber inside.
Warm Fruit Variation
While you wait for the chia seeds or basil seeds to plump, you can add 1/3 cup of frozen blueberries (or other berries) to a saucepan with the half tablespoon of maple syrup.
Heat them up over medium heat and stir for about 3 to 4 minutes, just until warm. Set this aside to cool briefly. This is an easy alternative to using fresh fruit if you only have frozen berries on hand.
Pour the warm fruit and juices over the bowl of yogurt just before serving for a contrast of warm and cold temperatures. It reminds me of eating berry cobbler, but not quite as sweet.
High-Protein Greek Yogurt Bowls (without protein powder)
Ingredients
- 1 tablespoon chia seeds (or basil seeds)
- ¼ cup unsweetened soy milk
- ¾ cup plain Greek yogurt
- 1 tablespoon peanut butter
- .5 tablespoon maple syrup
- ⅓ cup fresh strawberries or blueberries (or use frozen)
- 1 tablespoon hemp hearts
Instructions
- In a serving bowl, combine the chia seeds (or basil seeds) and milk. Use a fork to whisk well, then wait about 5 minutes for the seeds to plump.
- Once the seed mixture has thickened, add the Greek yogurt to the bowl and stir well. This will give you a nice texture throughout, so it doesn't feel like you're only eating yogurt. (Plus, you'll get fiber in each bite!)
- Finally, add the toppings. I like to just add everything on top, without stirring well, so each bite is a little different. Add the peanut butter, a drizzle of maple syrup, fresh or warmed-from-frozen berries, and a tablespoon of hemp hearts to get more protein. If you want to add a tablespoon of chopped nuts or granola, that is helpful for crunch, too. Serve right away!
Notes
- Peanut Butter: 4 grams of protein per tablespoon
- Hemp Hearts: 3 grams of protein per tablespoon
- Milk: 2 grams of protein per 1/4 cup
- Chia Seeds: 2 grams of protein per tablespoon
Nutrition
More High Protein Breakfast Ideas
- Healthy Breakfast Sandwiches without Bread (28 grams of protein for two)
- Vegetarian Breakfast Casserole (29 grams of protein per slice)
- Blueberry Chia Pudding (18 grams of protein) with Turkey Sausage Patties (18 grams of protein)
- Protein Smoothie without Protein Powder (20 grams per smoothie)
If you try this recipe, please leave a comment and star rating below to let me know how you like it.
I am hooked on these yogurt bowls! I’ve made them exactly as you’ve stated but since I have lots of frozen fruit in the freezer, I’ve been heating frozen blueberries along with a few frozen tart cherries, frozen pomegranate seeds and the 1/2 TBSP of maple syrup. JUST. SO. GOOD.
Thank you for your amazing recipes. My next try is your Kung Pao Tofu.
I loved the add-ins – delicious way to change up my oatmeal!
Yay! Glad you enjoyed the yogurt bowls! 🙂
I made this for lunch today and I absolutely loved it. I used some raspberries and blackberries I had and it was so good. I’ve been on a smoothie kick but I’ll definitely be working this into the rotation. The little bit of peanut butter really is a nice addition. Also thanks for the tip on the Costco Greek yogurt, I’ll definitely be getting that on my next trip there since it has twice as much protein as what I’ve been using.
I really don’t like chia seeds. Is ground flax a decent substitute? What about peanut powder like PNB instead of peanut butter? Baking chocolate powder for variation? Instant coffee or Chai for a flavor change?
Hi Pat! I think ground flax would be an easy swap for the chia seeds. I haven’t tried using something like PB2 in this, but if it’s something you like, I’m sure it would be fine in here! I’ll let you know if I experiment with other flavors. I find that yogurt has to lean towards “cheesecake” flavors, so chai might be a little trickier, but I’ll report back when I’ve tried more.
Love this recipe! I’d never thought to let the chia seeds gel first! I made this using soy protein milk and Siggi’s plant based yogurt with 11 g protein. Delicious! Had it for dinner on a hot summer evening!
Plain low-fat greek yogurt always has about 16-17g protein… including Trader Joes brand. Maybe you looked at their plain yogurt that wasn’t greek? Here’s their nutrition facts for the low-fat Greek kind: https://www.traderjoes.com/home/products/pdp/greek-lowfat-yogurt-plain-086453
Even their full fat Greek (called “Strained thick and creamy”) has 15g. If you’re referring to their “European style” yogurt, that isn’t Greek yogurt at all – it’s continental yogurt that’s most popular in France, Germany, Switzerland, and it’s most like USA’s plain old nonfat yogurt.
Anyway, you went on and on about that in your recipe blurb, and it was really confusing because it’s incorrect, so just letting you know.
Hi Meg! I’m glad to see that Trader Joe’s does have a type of Greek yogurt with the correct amount of protein. They still sell two kinds that definitely are marked as “Greek yogurt” but only have 6g of protein on the label. Their plain Greek yogurt made with whole milk has 6g protein on the label, and their Greek yogurt with honey has 5g of protein per serving.
But I’ve also noticed that Trader Joe’s has a labeling problem in general, so it could simply be an editing problem on the design side of making the labels. Some of their beans are WAY off on fiber, carbs, etc, too. So, it could be that their labels are actually wrong for the Greek yogurt, or that they are labeling plain yogurt as Greek yogurt. Who knows! I just wanted to give shoppers a heads-up so they would check the label and not assume all Greek yogurt is the same.
I’ve been making these on repeat since you posted the recipe. An absolutely delicious way to start the day. Easily adaptable to what you have on hand. Gives me a “full” feeling but not heavy. AND SO RIDICULOUSLY HEALTHY! Thank you, Megan!
This is sooo good. I had a chia, flax, hemp seed mix that I used, added blueberries and a muesli mix. Definitely a winner and one I will have often! Thank you!
Yay! I’m glad you enjoyed it, Connie. Thanks so much for taking the time to let me know!
My new favorite breakfast! Easy to prep for a few days in advance. I just use wide-mouth pint jars… perfect. The peanut butter (I’ve been using Adams chunky) is a great addition for flavor and consistency. Easy to make using fruit, etc. you have on hand. Another winner, Megan!