Sunflower Granola Breakfast Parfaits

Vegetarian
Gluten Free
Health score
9%
Sunflower Granola Breakfast Parfaits
45 min.
8
246kcal

Suggestions


Start your day on a deliciously wholesome note with our Sunflower Granola Breakfast Parfaits! This delightful recipe is not only vegetarian and gluten-free, but it also packs a nutritious punch that will keep you energized throughout the morning. With a perfect balance of creamy Greek yogurt, crunchy homemade granola, and vibrant raspberries, these parfaits are a feast for both the eyes and the palate.

Imagine the satisfying crunch of toasted oats, flaxseed, and sunflower seeds, all lightly sweetened with honey and enhanced by a hint of cinnamon and vanilla. Each layer of this parfait is a celebration of textures and flavors, making breakfast feel like a special occasion. Plus, the addition of walnuts and shredded coconut adds a delightful twist that will have you coming back for seconds!

In just 45 minutes, you can whip up eight servings of this delightful treat, perfect for family gatherings or meal prep for the week ahead. With only 246 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. So, gather your loved ones and dive into these Sunflower Granola Breakfast Parfaits—your mornings will never be the same!

Ingredients

  • tablespoons butter melted
  • 0.3 cup ground flaxseed 
  • cups greek yogurt plain fat-free
  • 0.5 teaspoon ground cinnamon 
  • tablespoons honey 
  • cup oats 
  • cups raspberries 
  • 0.3 cup sunflower seeds raw
  • 0.3 teaspoon salt 
  • 0.3 cup coconut shredded sweetened
  • 0.5 teaspoon vanilla extract 
  • 0.3 cup walnut pieces chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • broiler

Directions

  1. Place oven rack on middle shelf, about 10 inches below broiler. Preheat broiler to high.
  2. Combine first 7 ingredients on a baking sheet; toss well. Broil 3 minutes or until lightly toasted, stirring every 1 minute.
  3. Combine butter, honey, and vanilla in a small bowl.
  4. Drizzle butter mixture over oat mixture; toss to coat. Broil granola an additional 2 minutes or until well toasted, stirring after 1 minute.
  5. Remove granola from oven; cool on pan 8 minutes, stirring occasionally.
  6. Spoon 1/2 cup yogurt into each of 8 bowls. Top with about 1/3 cup granola and about 1/4 cup berries.

Nutrition Facts

Calories246kcal
Protein22.79%
Fat41.52%
Carbs35.69%

Properties

Glycemic Index
30.66
Glycemic Load
5.19
Inflammation Score
-5
Nutrition Score
13.156956703767%

Flavonoids

Cyanidin
13.83mg
Petunidin
0.09mg
Delphinidin
0.4mg
Malvidin
0.04mg
Pelargonidin
0.29mg
Peonidin
0.04mg
Catechin
0.39mg
Epigallocatechin
0.14mg
Epicatechin
1.06mg
Epigallocatechin 3-gallate
0.16mg
Kaempferol
0.02mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:246.25kcal
12.31%
Fat:11.71g
18.02%
Saturated Fat:3.5g
21.9%
Carbohydrates:22.66g
7.55%
Net Carbohydrates:17.51g
6.37%
Sugar:10.54g
11.71%
Cholesterol:12.52mg
4.18%
Sodium:141.65mg
6.16%
Alcohol:0.09g
100%
Alcohol %:0.07%
100%
Protein:14.47g
28.94%
Manganese:1mg
50.24%
Phosphorus:262.8mg
26.28%
Selenium:17.11µg
24.44%
Fiber:5.15g
20.59%
Vitamin B2:0.34mg
20.03%
Magnesium:72.26mg
18.07%
Vitamin B1:0.24mg
15.72%
Calcium:146.27mg
14.63%
Copper:0.29mg
14.47%
Vitamin E:1.92mg
12.82%
Vitamin B12:0.71µg
11.77%
Zinc:1.63mg
10.89%
Vitamin B6:0.2mg
9.97%
Vitamin C:8.05mg
9.75%
Potassium:320.74mg
9.16%
Folate:34.42µg
8.61%
Iron:1.41mg
7.83%
Vitamin B5:0.69mg
6.89%
Vitamin B3:1.07mg
5.36%
Vitamin K:3.15µg
3%
Vitamin A:104.56IU
2.09%
Source:My Recipes