Sugar-Free Yogurt Parfait – Creamy, Fruity, and Chocolate-Studded

Here’s a truth bomb: Most store-bought yogurt parfaits are sugar bombs in disguise. Even “healthy” ones sneak in 20+ grams of added sugar. This one? None. Zilch. Nada.

You get all the creaminess, fruitiness, and chocolatey fun without blowing your carb count—thanks to Greek yogurt, sugar-free honey, and a smart layering trick that keeps every bite interesting.

💡 What Makes This Feel Like Real Food

• Full-fat Greek yogurt gives richness and satiety
• Sugar-free honey sweetens naturally without spike
• Vanilla bean adds depth (or use extract in a pinch)
• Fresh strawberries = sweet + tart
• Sugar-free chocolate chips take it from snack to legit dessert

It’s one of those no-cook wins that feels a little fancy but takes under 10 minutes to throw together. And it keeps in the fridge for up to 3 days? Yeah. Meal prep for the win.

🧾 Ingredients That Kept It Sugar-Free

• 8 oz strawberries (about 1 pint) – Fresh and hulled
• 3 tbsp sugar-free honey, divided – I use an allulose-based one for zero aftertaste
• 2 cups (16 oz) full-fat Greek yogurt – Go for plain, no added sugar
• ½ tsp vanilla extract – Or scrape from a vanilla bean if you’re feeling extra
• 2 oz sugar-free chocolate chips – Lily’s or Hu Kitchen both work great

🔁 Low-Sugar Swaps That Still Work

Swap	Result
Raspberries or blackberries	Lower in sugar, more tart bite
Coconut yogurt (unsweetened)	Dairy-free option, still thick
Allulose syrup instead of “honey”	Totally smooth and keto-friendly
Chopped dark chocolate instead of chips	Works great for texture

⚠️ What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Parfait turned watery	Used low-fat yogurt	Stick to full-fat Greek or strain thinner yogurts
Too sweet or not sweet enough	Sweetener wasn’t balanced	Taste your honey + strawberry combo before assembling
Strawberries got mushy	Used frozen or overripe	Use fresh berries for best texture

👩‍🍳 How I Make It (Step-by-Step)

1. Slice strawberries and mix with 1 tbsp sugar-free honey. Let sit for 5 mins to release juices.
2. In a bowl, mix Greek yogurt with remaining 2 tbsp honey + vanilla.
3. Layer ½ of the yogurt mixture into 4 glasses or jars.
4. Top with ½ of the strawberries and ½ of the chocolate chips.
5. Repeat layers with remaining yogurt, strawberries, and chips.
6. Cover and chill or serve immediately.

🧠 Tricks That Made This Work Better

• Chill the yogurt before assembling for firmer layering
• Prep in mason jars for easy grab-and-go
• Stir the strawberries with sweetener first to draw out juice—helps flavor the whole parfait
• Want more crunch? Add chopped toasted nuts just before serving

🧊 Storage + Tracking Tips

• Keeps 3 days in the fridge, tightly covered
• Don’t freeze—it messes up the yogurt texture
• Net carbs per serving: 8g
• Macros per serving:
  • Calories: 231
  • Fat: 11g
  • Protein: 12g
  • Carbs: 28g
  • Fiber: 20g
  • Net Carbs: 8g
  • Sugar: 7g (naturally from strawberries)

❓ Real Keto Questions, Real Answers

Is this really sugar-free?
Yes—no added sugar. The only sugar here comes from whole strawberries. No syrups, no sweetened yogurts, no hidden glucose.

Can I meal-prep these?
Absolutely. Keep them layered in jars, sealed in the fridge. Don’t stir until serving.

What if I don’t like chocolate chips?
Swap for chopped nuts, cacao nibs, or toasted coconut flakes.

📊 FULL NUTRITION (PER SERVING)

Nutrient	Amount
Calories	231 kcal
Fat	11g
Protein	12g
Total Carbs	28g
– Fiber**	20g
– Net Carbs	8g
Sugar	7g (natural from fruit)

Check out More Recipes:

• Sugar-Free Yogurt Bark – Cool, Creamy, and Actually Healthy
• Low Carb Keto Broccoli Salad With Greek Yogurt
• Frozen Yogurt – Keto-Friendly, Ultra Creamy, and Shockingly Low-Carb