Banana Pudding Parfaits (Healthy, Creamy & Guilt-Free)

Servings & Timing

• Servings: 4
• Prep Time: 10 minutes
• Chill Time: 1 hour
• Total Time: 1 hour 10 minutes

ngredients List

For the “Banana Cream” Layer

• 1 cup low-fat or full-fat Greek yogurt (0% for WW/Slimming; full-fat for keto)
• ½ cup heavy cream (or fat-free milk for WW/Slimming)
• 2 tablespoons erythritol or any 0-calorie sweetener
• 1 teaspoon vanilla extract
• ½ teaspoon banana extract (for authentic banana flavor without carbs)

For the “Crumb” Layer:

• ½ cup almond flour (or ground oats for WW/Slimming)
• 1 tablespoon butter or coconut oil, melted
• 1 teaspoon sweetener
• ¼ teaspoon cinnamon

Optional Toppings:

• A few fresh banana slices (adds ~2–3g carbs per slice, optional)
• Whipped cream (sugar-free or light)
• Crushed walnuts or pecans for crunch

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Instructions

Step 1: Make the Crumb Base

1. In a small bowl, mix together the almond flour, melted butter, cinnamon, and sweetener.
2. Toast the mixture lightly in a dry pan over medium heat for about 3–4 minutes until golden and fragrant. Be sure to stir often to prevent burning.
3. Let the crumb base cool completely.

Step 2: Make the Banana Cream Layer

1. Whip the heavy cream in a separate bowl until soft peaks form.
2. In another bowl, combine Greek yogurt, banana extract, vanilla extract, and your sweetener. Stir until well-combined.
3. Gently fold the whipped cream into the yogurt mixture until smooth and fluffy.

Step 3: Assemble the Parfaits

1. In serving glasses, start by adding a layer of the almond “crumbs” at the bottom.
2. Then, add a generous layer of the banana cream mixture on top.
3. If you prefer a more classic parfait look, repeat the layers until you reach the top of the glass.
4. Optionally, top with whipped cream and crushed walnuts or pecans for added texture and flavor.

Step 4: Chill

1. Refrigerate the parfaits for at least 1 hour before serving. This allows the flavors to meld and the parfaits to set.

Additional Notes

• Banana Flavor Without Carbs:
  The banana extract in the cream layer adds authentic banana flavor without the carbs that fresh banana slices would contribute. If you’d like to use actual bananas, be mindful that each slice will add about 2–3g of carbs.
• Sweetener Substitution:
  You can adjust the sweetness to your preference by using your choice of sweetener. Erythritol, stevia, or monk fruit sweeteners work well, but feel free to experiment.
• WW/Slimming Variations:
  For a Weight Watchers-friendly version, use fat-free milk in place of heavy cream, and substitute almond flour with ground oats for the crumb layer.

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Dietary Info

• Low-Carb
• Keto-Friendly (if using full-fat Greek yogurt and heavy cream)
• Gluten-Free
• Dairy-Free (if using a non-dairy yogurt and coconut cream)
• Weight Watchers Friendly (with substitutions)

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Recipe Variations & Serving Suggestions

• Banana Add-ins:
  Add some sliced bananas between layers for an extra dose of sweetness and texture (this would add a few extra carbs).
• Topping Variations:
  Feel free to use crushed almonds, pecans, or walnuts as toppings to add more crunch and healthy fats. For a more indulgent dessert, you can drizzle some sugar-free chocolate syrup on top.

Storage & Make-Ahead

• Refrigerate:
  Store these parfaits in an airtight container in the fridge for up to 2 days. Make sure the parfaits are chilled for at least 1 hour before serving for the best texture.
• Make-Ahead:
  You can prepare the layers and store them separately in the fridge for up to 24 hours. Assemble just before serving for a fresh presentation.

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Nutrition (Per Serving)

• Calories: 200 kcal
• Protein: 6 g
• Fat: 16 g
• Carbs: 8 g
• Net Carbs: 4 g
• Fiber: 4 g