💙🥣 Mediterranean High-Protein Blueberry Yogurt Parfait (47g Protein Bomb)

Meal-prep friendly • No cooking • Ready in 5 minutes

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📝 Ingredients (1 large jar – 45–50g protein)

Base

• 1 cup (250g) Greek yogurt, 0–2% fat
  (≈25g protein)

• ½ cup cottage cheese (blended smooth or left chunky)
  (≈14g protein)

• 1–2 tsp honey or date syrup

• ½ tsp vanilla

Crunch Layer

• ¼ cup crushed whole-grain biscuits, granola, or oats

• 1 tbsp chopped nuts (almonds or walnuts – Mediterranean!)

Blueberry Sauce

• ½ cup blueberries (fresh or frozen)

• 1 tsp lemon juice

• 1–2 tsp honey (optional)

Topping

• A handful of fresh blueberries

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👩‍🍳 Instructions

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1. Make the Blueberry Sauce

1. Add blueberries to a small pan.

2. Heat 2–3 minutes until juicy and slightly thickened.

3. Add lemon juice and honey if desired.

4. Let cool slightly.

(Alternatively: mash fresh blueberries with a fork — no cooking needed.)

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2. Prepare the High-Protein Cream Base

1. In a bowl, mix Greek yogurt + cottage cheese.

2. Add honey and vanilla.

3. You can blend for a silky mousse texture!

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3. Layer the Breakfast Jar

In a glass jar:

1. Bottom: A spoonful of blueberry sauce

2. Next: Crushed biscuits/granola/oats + nuts

3. Middle: Thick layer of protein yogurt cream

4. Top: Remaining blueberry sauce

5. Finish: Fresh blueberries

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💪 Protein Breakdown (Approx)

• Greek yogurt: ~25g

• Cottage cheese: ~14g

• Nuts: ~3g

• Total: 42–47g protein

(Depending on your yogurt/cottage cheese brand.)

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🌿 Why This Is Mediterranean

• Uses Greek yogurt (Mediterranean superfood)

• Fresh berries + nuts

• Light natural sweetener

• Whole grains for slow energy

• No processed sugars