Red, White, and Blue Parfait

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These patriotic parfaits are perfect for July 4th, or any other summer day!

Our red, white, and blue parfaits are perfect for July 4th, Memorial day, or Veteran's Day celebrations!

Hot summer days call for cold snacks! And patriotic holidays call for festive treats! Our Red, White, and Blue parfait meets both of those needs beautifully! This recipe makes an excellent snack or light lunch. Better yet, make a larger batch for a healthy, on-theme dessert for a party or family gathering!

Patriotic Summer Favorite

Strawberry, Greek yogurt, and Blueberries make this sweet and healthy treat super patriotic!

It’s always a good idea to have a festive go-to for every occasion. Let this be your new red, white, and blue favorite! With its low sugar, homemade strawberry jam, and protein-packed Greek yogurt, this fresh and fruity dish can be served as a kid-friendly dessert or snack on a hot summer day.

The Inside Scoop on the Red, White, and Blue

The healthy ingredients in this simple snack will satisfy your tastebuds and belly!

Our patriotic parfait is not only super festive and cute, but it’s also loaded with healthy vitamins and minerals. It packs an antioxidant punch with its fruity ingredients that support immune function and anti-inflammation. High in protein and fiber, this sweet yogurt parfait is an awesome option for those wanting a healthy and delicious holiday treat. Let’s check out the simple ingredients!


Strawberries are an excellent source of vitamins and fiber. Not only that, but they help guard against cancer with their high anti-oxidant content. In this recipe, they are combined with simple ingredients to make a delicious, low-sugar, homemade jam. We added this step to our parfait to avoid the high-sugar, high preservative alternates.

Greek Yogurt

Greek yogurt is an awesome source of protein and calcium. Great for building up muscle and protecting bones, this ingredient is one of Skinny Ms.’s favorite go-to’s. Choose a plain, low-fat Greek yogurt to avoid added sugar and lower the fat content or choose a full-fat option for a creamier texture.


Blueberries are a super-fruit, containing iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K! Great for bone, skin, immune, and heart health, these little blue powerhouses offer many great benefits. You can go for fresh or frozen blueberries for this recipe- either way, it will be a healthy hit!

How to Make this Simple Red, White, and Blue Treat

Make this healthy recipe for breakfast, a light lunch, nutritious snack, or sweet treat!

This Red, White, and Blue Parfait is simpler to make than you think! Start by combining the strawberries, honey, lemon juice, and vanilla in a small saucepan. Bring the mixture to a simmer. Let it simmer for 10 to 15 minutes, or until the mixture has thickened slightly. Once thickened, remove from the heat and allow the mixture to cool. Once cooled, layer each container with strawberry jam, then Greek yogurt, then top with blueberries. Keep cool in the fridge until serving! 

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Red, White, and Blue Parfait

Try this Red, White, and Blue Parfait for a healthy snack or dessert at your next patriotic party!
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Yield 4 people
Serving Size 1 parfait
Course Dessert, Snack
Cuisine American


  • 2 cups strawberries
  • 1 tablespoon honey
  • 1 teaspoon lemon juice
  • 1 teaspoon vanilla extract
  • 2 cups plain Greek yogurt
  • 2 cups blueberries


  • Combine strawberries, honey, lemon juice, and vanilla in a small saucepan and bring to a simmer
  • Simmer for 10-15 minutes or until the mixture has thickened slightly
  • Remove from the heat and allow to cool
  • Once cooled, layer each container with strawberry jam, then Greek yogurt, and blueberries

Nutrition Information

Serving: 1parfait | Calories: 143kcal | Carbohydrates: 24g | Protein: 11g | Fat: 1g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 5mg | Sodium: 38mg | Potassium: 314mg | Fiber: 3g | Sugar: 19g | Vitamin A: 53IU | Vitamin C: 50mg | Calcium: 126mg | Iron: 1mg |
SmartPoints (Freestyle): 6
Keywords Holiday, Vegetarian

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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