Papaya Yogurt & Walnut Boat

By Stephanie Lang, MS, RDN, CDN
Updated September 12, 2019
Medically reviewed by Richard N. Fogoros, MD on March 15, 2017
Filled Papaya Boat Snack
Stephanie Lang, MS, RDN, CDN
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 2

Nutrition Highlights (per serving)

184 calories
9g fat
21g carbs
9g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2
Amount per serving  
Calories 184
% Daily Value*
Total Fat 9g 12%
Saturated Fat 1g 5%
Cholesterol 1mg 0%
Sodium 41mg 2%
Total Carbohydrate 21g 8%
Dietary Fiber 4g 14%
Total Sugars 15g  
Includes 0g Added Sugars 0%
Protein 9g  
Vitamin D 0mcg 0%
Calcium 118mg 9%
Iron 1mg 6%
Potassium 427mg 9%
*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.

When snacking, try to combine a fruit or a vegetable with protein and a little healthy fat. This combo of carotenoid and antioxidant-rich papaya with Greek yogurt and omega-3 rich walnuts make for a winning pick-me-up bite.

Use plain yogurt to cut down on added sugars (the chilled papaya and a dust of cinnamon provide enough natural sweetness). Papayas contain a healthy dose of fiber and potassium for the benefit of good cardiovascular health, vitamins A and C for skin and mucosal cell rejuvenation, and folate which contributes to cellular metabolism. Papayas also contain an enzyme, papain, which helps break down proteins.

Papain is being researched for its role in digestion as a way to help break down proteins in our digestive tract. Walnuts are the most studied nut for cancer prevention as they contain high amounts of polyphenols and other potentially protective compounds. Add them to snacks and breakfasts, and savory dishes, too, like this herbed farro salad with pomegranate and feta.

Ingredients

  • 1 medium papaya, halved
  • 1/2 cup plain fat-free or low-fat Greek yogurt
  • 1/4 cup walnuts
  • 1/4 teaspoon ground cinnamon

Preparation

  1. Scoop out the seeds of the papaya.

  2. Fill each papaya half with half of the yogurt, walnut halves, and dust with ground cinnamon.

  3. Eat with a spoon, scooping out bites of papaya flesh.

Ingredient Variations and Substitutions

Papaya can have a strong flavor and texture that some people do not like. Try chilling the papaya before eating to reduce some of the undesired flavor. Or, rub the exposed papaya flesh with a cut lime before filling with yogurt.

You can also try this with a halved or quartered melon, such as a cantaloupe or honeydew. Cantaloupe has the same orange colored flesh as papaya so it also contains carotenoids. Honeydew is rich in vitamin C, potassium, and B vitamins.

Cooking and Serving Tips

Planning to pack this snack to-go? You can peel the papaya, chop it into cubes, and pile the snack into a container for easier travel.

Entertaining company for breakfast? Serve halved papayas and set up a table featuring various fillings and toppings (think yogurt, walnuts, coconut flakes, chia seeds, fresh or dried fruits) so people can make and style their own boats. Don't forget to snap a photo of everyone's beautiful (and nutritious!) creations.

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