Protein cheesecake parfait

Name: Protein cheesecake parfait
Prep time: 12 min
Cook time: 8 min
Total time: 20 min
Yield: 1 serving
Cuisine: American
Ingredients: 190 g Nonfat Greek yogurt; 12 g Whey isolate; 25 g Oats (dry); 70 g Strawberries; 16 g Almonds

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Whey isolate).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

366 kcal

Percent of calories

Protein 40 percent of calories
Carbs 35 percent of calories
Fat 25 percent of calories

Protein per 100 kcal: 10.2 g
Cost: $3.21 est.
Cost per 10 g protein: $0.86 est.

Source: USDA FoodData Central.

Nonfat Greek yogurt (FDC 170894)
Whey isolate (FDC 1691649)
Oats (dry) (FDC 173904)
Strawberries (FDC 167762)
Almonds (FDC 170567)

Recipe keys

Vegetarian
High Protein

Why this recipe is worth the hype

37 g protein for about $3.21 (est.)
Toasted oats stand in for a graham crust.
It tastes like dessert and still clears a protein minimum.
The crumble stays crunchy if you add it at the end.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 Greek yogurt with berries	357	42	24	12	$3.88 (est.)	kcal −9 lower Protein +5 g higher Carbs −9 g lower Fat +1 g higher Cost +0.67 higher est. Time −16 min lower
Fast Effort: 1 of 3 Greek yogurt bowl with banana and oats+ carbs	351	35	49	3	$3.36 (est.)	kcal −15 lower Protein −2 g lower Carbs +16 g higher Fat −8 g lower Cost +0.15 higher est. Time −15 min lower
Flavorful Effort: 2 of 3 Protein overnight oats	370	37	34	10	$2.71 (est.)	kcal +4 higher Protein 0 g same Carbs +1 g higher Fat −1 g lower Cost −0.50 lower est. Time −12 min lower
Flavorful Effort: 2 of 3 Overnight oats with banana+ carbs	398	36	58	3	$3.10 (est.)	kcal +32 higher Protein −1 g lower Carbs +25 g higher Fat −8 g lower Cost −0.11 lower est. Time −12 min lower
Feast Effort: 3 of 3 Protein cheesecake parfait	366	37	33	11	$3.21 (est.)	Current level
Feast Effort: 3 of 3 Yogurt parfait with banana and oats+ carbs	381	34	49	7	$3.05 (est.)	kcal +15 higher Protein −3 g lower Carbs +16 g higher Fat −4 g lower Cost −0.16 lower est. Time 0 min same

Ingredients at 1×

Amounts scale with the portion buttons above.

Nonfat Greek yogurt0.75 cup (190 g)
Whey isolate0.5 scoop (12 g)
Oats (dry)0.25 cup (25 g)
Strawberries0.5 cup (70 g)
Almonds0.5 oz (16 g)

Steps

Toast oats and chopped almonds in a dry pan until fragrant.
Stir whey into the yogurt until smooth.
Layer yogurt, berries, and the oat crumble.
Eat it cold.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Protein cheesecake parfait, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-feast (updated 2026-10-24).