No Sugar Added Blueberry Crunch Yogurt Bowl

By
Leyla Shamayeva, MS, RD
Leyla Shamayeva, MS, RD is a registered dietitian with a master's in clinical nutrition. She focuses her efforts on digital health communication.
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Leyla Shamayeva, MS, RD
Medically reviewed by
Medically reviewed by Richard N. Fogoros, MD on June 19, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard N. Fogoros, MD
Updated on September 20, 2019
Blueberry Pumpkin Yogurt Bowl
Leyla Shamayeva, MS, RD
Total Time: 3 min
Prep Time: 3 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

211 calories
9g fat
18g carbs
19g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 211
% Daily Value*
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 2mg 1%
Sodium 60mg 3%
Total Carbohydrate 18g 7%
Dietary Fiber 3g 11%
Total Sugars 13g  
Includes 0g Added Sugars 0%
Protein 19g  
Vitamin D 0mcg 0%
Calcium 157mg 12%
Iron 2mg 11%
Potassium 384mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Enjoying a serving of protein, fiber, and enriching antioxidants is a dietitian-approved way to start your day off strong. Even the most organized of us are sometimes short on time though, and all of us want something quick but healthy to fill us up in the morning.

You'll only need a few minutes to put this recipe together. It's quite versatile, so you can swap out the berries and seeds daily for a week's worth of variety. Plus, it's designed to offer more mono and polyunsaturated fats (the healthier fats) than saturated fat, making it a smart choice if you're looking to balance your cholesterol levels.

Ingredients

  • 1/2 cup blueberries
  • 1/2 cup non-fat Greek Yogurt
  • 2 tablespoons raw pumpkin seeds

Preparation

  1. Place blueberries in a microwave-safe bowl. Cover with a napkin and microwave for 45 seconds to one minute, watching closely to make sure the blueberries don't spill out.

  2. Place Greek yogurt in a bowl. Top with the melted blueberries and pumpkin seeds.

Ingredient Variations and Substitutions

Both fresh and frozen blueberries will work for this recipe, or you can opt for another berry, like strawberries or blackberries. Similarly, swap out the pumpkin seeds for a heart-healthy nut like walnuts, almonds. Omega-3 rich chia seeds will also work, but might not provide the same satisfying crunch you're looking for.

If you're looking for something a bit more calorie-dense, double the recipe or increase one of the ingredients, such as the yogurt or pumpkin seeds.

Cooking and Serving Tips

The tastiest way to enjoy this 3-ingredient mixture is right after you take the blueberries out of the microwave. The hot, jammy berries contrast nicely with the cool, creamy yogurt. However, if you're really short on time in the morning, you can just as easily prep this the night before. Store it in the fridge in a mason jar for a grab-and-go morning go-to.

If you don't have a microwave, heat the berries over the stovetop, covered, with two tablespoons of water.

If you're using fresh blueberries, here's a tip: wash just the quantity you need, right before you use them, and store the rest in the fridge. If you store the batch washed, the excess moisture will decrease their shelf life.

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