If youre looking for a protein-rich Mediterranean snack, this one checks all the boxes.
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Protein provides the building blocks of bones, muscles, skin, hormones, enzymes and more.
Because its digested slowly, it also promotes satiety.
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So, its super important for your health!
But if youre followingor consideringthe Mediterranean diet, you may wonder if youre getting enough protein.
Thats where a protein-rich snack like ourRicotta & Yogurt Parfaitcomes in.
Its power combo of Greek yogurt and ricotta provides 22 grams of high-quality protein.
Plus, chia seeds and almonds deliver a bonus 5 grams of satiatingfiber.
Its also incredibly versatile.
While our Ricotta & Yogurt Parfait is one spin, there are endless variations.
you could add nuts, seeds, granola, fruit or even veggies to tweak it to your liking.
In the process, youll score vitamins, minerals, antioxidants and more!
When youre eating a diet consisting mainly of plants, that can have some decided advantages!
For instance, one study found that people who regularly consumed yogurt had lessvisceral fat.
However, Greek yogurt does more than just deliver protein.
Not sure if you should go with full-fat, low-fat or fat-free?
In fact, studies have found that full-fat yogurt (and cheese!)
Whichever you like best will do.
Of course, a yogurt parfait isnt just about the yogurt.
When you need a protein-rich Mediterranean snack, this cheat sheet can help.
Start with a Lean Protein
Of course, youll eat plenty oflegumeson the Med diet.
The beauty of these is that theyre low in saturated fat, so they support heart health.
Start by choosing any of the above.
Check out these24 Anti-Inflammatory Snacks for the Mediterranean Diet.
Once youve picked your protein, enhance your snack by adding another food group or two.
But parfaits arent the only way to make Greek yogurt shine.
Its also a home run in dips like thisTahini-Yogurt Dipor our creamyAvocado-Yogurt Dip.
As fantastic as Greek yogurt is, dont be afraid to switch things up!
Mixed nuts with dried fruit,homemade trail mix,classic hummuswith veggies or ablack bean quesadillaare all wins.
It also limits added sugars.
When possible, stick with a brand of yogurt that contains few, if any, added sugars.
Choosing plain Greek is ideal.
But if youre not a fan of plain yogurts tang, look for brands with minimal added sugar.
There are even flavored varieties with zero added sugar.
To find out for sure, check out the Nutrition Facts panel.
Savor Your Snack
The Mediterranean diet is about more than just what you eat.
Its also about how you eat and the other health-promoting behaviors you practice.
For example, the Mediterranean lifestyle tends to be slower-paced than ours.
When you’re free to, venture to slow down and eat your snack mindfully.
And one of our favorites is Greek yogurt.
In addition to protein, youll also score calcium and probiotics.
But dont stop there.
There are countless ways to create a delicious Greek yogurt parfait in minutes.
Now, thats what we call a recipe for health!
United States Department of Agriculture.USDA MyPlate Protein Foods Group.
2022;22(1):39. doi:10.1186/s12866-021-02364-2
United States Department of Agriculture.
2020;11(3):533-547. doi:10.1093/advances/nmz132
American Heart Association.Saturated Fat.
2024;3(1):59-70. doi:10.3390/applbiosci3010004
