These Low Carb Berry Parfaits are light, creamy, and just sweet enough to feel like dessert without the sugar crash. They’re quick to assemble, look beautiful, and work just as well for breakfast as they do for a snack or a make-ahead dessert. You get cool, rich creaminess layered with tart, juicy berries and a gentle crunch on top.
It’s simple, wholesome, and completely weeknight-friendly. If you’re keeping carbs in check, this is the kind of recipe that makes it feel easy.
Low Carb Berry Parfaits - A Fresh, Easy, and Satisfying Treat
Ingredients
- Greek yogurt or skyr (full-fat or 2%): Thick and creamy, with fewer carbs than sweetened yogurts.
- Mascarpone or cream cheese (softened): Adds richness and helps the cream layer hold up.
- Heavy cream: Whips into soft peaks for a light, airy texture.
- Vanilla extract: Rounds out the flavor.
- Low-carb sweetener: Such as allulose, erythritol, or monk fruit blend; adjust to taste.
- Fresh berries: Raspberries, strawberries, blueberries, or blackberries. Choose what’s in season.
- Lemon zest: Brightens the cream and the berries.
- Chia seeds (optional): Adds texture and helps thicken any berry juices.
- Almonds, pecans, or walnuts (optional): For a little crunch; chop finely.
- Unsweetened coconut flakes or low-carb granola (optional): A crunchy topper that keeps carbs in check.
- Pinch of salt: A small but important boost to the overall flavor.
Instructions
- Prep the berries: Rinse and pat dry. Slice strawberries if using. Toss with a small squeeze of lemon juice and a light sprinkle of sweetener if your berries aren’t very sweet. Add a pinch of lemon zest and, if you like, a half teaspoon of chia to thicken any juices.
- Make the cream layer: In a bowl, beat heavy cream to soft peaks. In a separate bowl, stir together Greek yogurt, mascarpone (or cream cheese), vanilla, a pinch of salt, and sweetener to taste. Gently fold the whipped cream into the yogurt mixture until smooth and fluffy.
- Taste and adjust: Add more sweetener or a touch more vanilla if needed. The mixture should be lightly sweet with a creamy, tangy finish.
- Layer the parfaits: Spoon a layer of cream into glasses or jars. Add a layer of berries. Repeat until you reach the top, finishing with berries.
- Add crunch: Sprinkle with chopped nuts, coconut flakes, or a small handful of low-carb granola right before serving so it stays crisp.
- Chill (optional): For a firmer set and deeper flavor, chill for 30–60 minutes before serving.
What Makes This Recipe So Good
- Low in carbs, big on flavor: The parfait stays naturally sweet thanks to berries and a touch of low-glycemic sweetener.
- Flexible for any time of day: Breakfast, snack, or dessert—this checks all the boxes without feeling heavy.
- No cooking required: A few minutes of mixing and layering, and you’re done.
- Customizable: Swap the dairy, adjust the berries, change the crunch—make it your own while keeping carbs low.
- Meal-prep friendly: They hold up well in the fridge and taste even better after a short chill.
What You’ll Need
- Greek yogurt or skyr (full-fat or 2%): Thick and creamy, with fewer carbs than sweetened yogurts.
- Mascarpone or cream cheese (softened): Adds richness and helps the cream layer hold up.
- Heavy cream: Whips into soft peaks for a light, airy texture.
- Vanilla extract: Rounds out the flavor.
- Low-carb sweetener: Such as allulose, erythritol, or monk fruit blend; adjust to taste.
- Fresh berries: Raspberries, strawberries, blueberries, or blackberries. Choose what’s in season.
- Lemon zest: Brightens the cream and the berries.
- Chia seeds (optional): Adds texture and helps thicken any berry juices.
- Almonds, pecans, or walnuts (optional): For a little crunch; chop finely.
- Unsweetened coconut flakes or low-carb granola (optional): A crunchy topper that keeps carbs in check.
- Pinch of salt: A small but important boost to the overall flavor.
Instructions
- Prep the berries: Rinse and pat dry.
Slice strawberries if using. Toss with a small squeeze of lemon juice and a light sprinkle of sweetener if your berries aren’t very sweet. Add a pinch of lemon zest and, if you like, a half teaspoon of chia to thicken any juices.
- Make the cream layer: In a bowl, beat heavy cream to soft peaks.
In a separate bowl, stir together Greek yogurt, mascarpone (or cream cheese), vanilla, a pinch of salt, and sweetener to taste. Gently fold the whipped cream into the yogurt mixture until smooth and fluffy.
- Taste and adjust: Add more sweetener or a touch more vanilla if needed. The mixture should be lightly sweet with a creamy, tangy finish.
- Layer the parfaits: Spoon a layer of cream into glasses or jars.
Add a layer of berries. Repeat until you reach the top, finishing with berries.
- Add crunch: Sprinkle with chopped nuts, coconut flakes, or a small handful of low-carb granola right before serving so it stays crisp.
- Chill (optional): For a firmer set and deeper flavor, chill for 30–60 minutes before serving.
Keeping It Fresh
- Storage: Keep parfaits covered in the fridge for up to 3 days. For the best texture, add crunchy toppings right before serving.
- Prevent watery layers: Dry berries well and avoid over-mixing once you add them.
If using very juicy berries, fold in a small pinch of chia to absorb excess moisture.
- Make-ahead hack: Store the cream in one container and the berries in another. Assemble just before eating to keep layers defined.
Benefits of This Recipe
- Lower carb count: Uses unsweetened dairy and low-glycemic sweeteners to keep sugar low.
- Protein and fat balance: Greek yogurt, mascarpone, and nuts make it satisfying and steady on energy.
- Antioxidants from berries: Raspberries and blackberries especially offer fiber and polyphenols with fewer sugars than many fruits.
- No fuss, fast prep: Ideal for busy mornings or last-minute dessert needs.
- Works for guests: Looks elegant in glasses but takes almost no effort.
What Not to Do
- Don’t use sweetened yogurt: It spikes the carb count quickly. Stick to plain.
- Don’t skip the pinch of salt: It makes the flavors pop and keeps the sweetness balanced.
- Don’t add crunchy toppings too early: They’ll soften in the fridge.
Add them when serving.
- Don’t over-sweeten: The goal is lightly sweet. Too much sweetener can leave a cooling aftertaste.
- Don’t soak the berries: Excess liquid will bleed into the cream and muddy the layers.
Recipe Variations
- Dairy-free: Use a thick, unsweetened coconut yogurt and swap heavy cream for coconut cream. Whip the coconut cream until fluffy, then fold into the yogurt with vanilla and sweetener.
- Cheesecake style: Use more mascarpone or cream cheese and a little lemon juice for tang.
Chill for an hour for a firmer, cheesecake-like texture.
- Chocolate twist: Mix in 1–2 teaspoons of unsweetened cocoa powder and a touch more sweetener to the cream layer. Top with shaved 85–90% dark chocolate.
- Protein boost: Fold in a scoop of unflavored or vanilla low-carb protein powder. If it thickens too much, loosen with a splash of cream or almond milk.
- Nut-free crunch: Use toasted pumpkin seeds, sunflower seeds, or unsweetened coconut chips.
- Citrus brightener: Add orange or lemon zest between layers for a fresh lift.
- Single-berry focus: Use only raspberries or blackberries for the lowest-carb fruit option and a clean flavor profile.
FAQ
Which berries are lowest in carbs?
Raspberries and blackberries are typically lowest per serving, with strawberries close behind.
Blueberries are delicious but slightly higher, so use them sparingly if you’re keeping carbs tight.
Can I make this without dairy?
Yes. Use an unsweetened, thick coconut yogurt and whipped coconut cream. Sweeten lightly and add vanilla and lemon zest to keep it bright and balanced.
What’s the best sweetener to use?
Allulose and monk fruit blends taste closest to sugar without the cooling effect some sugar alcohols have.
Erythritol works too, but you may notice a slight after-cool in very cold desserts.
How do I prevent the parfait from getting runny?
Dry your fruit thoroughly, use full-fat dairy for structure, and avoid over-mixing once the whipped cream is folded in. If your berries are extra juicy, a small pinch of chia helps thicken their juices.
Can I add granola?
Yes—choose a low-carb granola or make your own with nuts, seeds, coconut, and a touch of sweetener. Add it just before serving so it stays crisp.
How many carbs are in a serving?
It depends on the exact ingredients and amounts, but a typical serving made with Greek yogurt, mascarpone, heavy cream, and a modest amount of raspberries and strawberries often lands around 8–12 net carbs.
Adjust berries and sweetener to fit your goals.
Is this kid-friendly?
Absolutely. Keep the sweetener light and let kids choose their favorite berries. If texture is an issue, skip crunchy toppings or offer them on the side.
Can I freeze these parfaits?
It’s not ideal.
Freezing changes the texture of both dairy and berries. If you need a make-ahead option, prep the components and assemble up to a day in advance.
In Conclusion
Low Carb Berry Parfaits are the kind of recipe you keep in your back pocket. They’re fast, beautiful, and satisfying without piling on sugar.
With a few pantry staples and fresh berries, you can whip up something that feels special any day of the week. Keep the method simple, adjust to taste, and enjoy a sweet moment that still fits your goals.