SERVES 1 | PREP TIME: 5 minutes | TOTAL TIME: 10 minutes
This is a perfect on-the-go breakfast. Make the parfait in a jar, cap it, then take it with you. Our test panelists thought it tasted like cake!
Ingredients
- 2 Tbsp almond flour
- 1 Tbsp coconut flour
- 1 tsp ground flaxseed
- ½ tsp baking powder
- Pinch of ground cardamom or cinnamon
- Pinch of salt
- 1 lg egg
- 1 Tbsp applesauce or mashed ripe banana
- 1 Tbsp fat-free milk
- 4 Tbsp fresh blueberries, divided
- ½ c fat-free vanilla Greek yogurt
Directions
- Lightly grease large microwaveable mug or ramekin. In small bowl, combine flours, flaxseed, baking powder, cardamom, and salt. Mix in egg, applesauce, and milk until fully incorporated. Stir in 2 Tbsp of the blueberries, then pour mixture into prepared mug.
- Microwave on high until toothpick inserted into center comes out clean, 1 to 1½ minutes. Cool briefly until cool enough to handle.
- Crumble half of the muffin into bottom of small jar, bowl, or parfait glass. Top with half of the yogurt. Repeat layers with remaining muffin and yogurt. Top with remaining 2 Tbsp blueberries and enjoy.
NUTRITION (per serving)
- calories 310
- protein 22 g
- carbs 25 g
- fiber 6 g
- sugar 16 g
- fat 14 g
- saturated fat 4 g
- sodium 531 mg
