Parfait Breakfast Cups

Protein packed and gluten free Parfait Breakfast Cups are a quick and delicious way to start the day! Extra bonus that they keep you full all morning!!

This past weekend I tried to start a whole 30. I made it 17 hours. Yes it was impulsive and ill-prepared and I may have self-sabotaged before I even started. I decided that instead of doing an entire elimination program, I’d double down on the main goals I wanted to accomplish from whole 30 and keep it more streamlined.

Parfait Breakfast Cups

One of my goals was to have more mindful and nourishing breakfasts. I’ve fallen into those “grab whatever” kind of mornings where I eat the kids leftovers or just make an extra of whatever they’re having for me. To be honest, it’s not always the best choice. I feel like if I just prepare and put in the little extra effort, I can have breakfasts that I feel good about the whole day. 

I REALLY love these. They’re packed with protein between the chickpea flour and nuts, and such a fun and filling way to start the day. 

Parfait Breakfast Cups

Parfait Breakfast Cups

This recipe makes 7 cups and I love this for meal prep! You can make the crust ahead of time and then each morning just scoop a dollop of yogurt and some berries as you bounce out the door. 

The texture is so fun! The crust is super crunchy, the yogurt is wonderfully creamy, and the berries have a nice juicy burst. It’s also one of those easy breakfasts that are perfect for powering you through a workout or tiding you over until lunch. 

Parfait Breakfast Cups

Parfait Breakfast Cups

You can make the crust out of all nuts, but adding the chickpea flour is pretty fun because it adds a slightly different flavor and an extra punch of protein. So let’s make some protein-packed Parfait Breakfast Cups!!

Combine the chickpea flour, pecans, butter, and agave nectar in the food processor. Process for 10 – 20 seconds until it’s mealy and sticky. You can leave it chunkier, like mine, though I will say the chunkier it is, the hardest it is to press into the muffin tins. 

Parfait Breakfast Cups

Place muffin liners into the tins and press the crust into the bottom and sides of the tins. I found it easiest to do this with damp hands and taking the time to wash my hands and re-dampen them as needed. 

Parfait Breakfast Cups

Bake in the oven for 10 – 12 minutes until the edges are golden brown. Wait for the crust to cool a bit. Scoop a dollop of yogurt into the center of the crust and top with fresh berries!

Parfait Breakfast Cups

Parfait Breakfast Cups

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Parfait Breakfast Cups

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Parfait Breakfast Cups

  • Author: Lindsay// The Toasted Pine Nut
  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Total Time: 25 mins
  • Yield: 7 1x

Description

Protein packed and gluten free Parfait Breakfast Cups are a quick and delicious way to start the day! Extra bonus that they keep you full all morning!!


Scale

Ingredients

  • 1/4 cup chickpea flour
  • 2 cups chopped pecans
  • 1/4 cup butter, room temp (ghee or coconut oil works)
  • 3 tablespoons agave nectar (honey or maple syrup works)
  • splash of vanilla
  • 1 cup whole milk yogurt
  • 1/2 cup fresh berries

Instructions

  1. Preheat oven to 350F.
  2. Combine the chickpea flour, pecans, butter, and agave nectar in the food processor.
  3. Process for 10 – 20 seconds until it’s mealy and sticky. You can leave it chunkier, like mine, though I will say the chunkier it is, the hardest it is to press into the muffin tins.
  4. Place muffin liners into the tin and press the crust into the bottom and sides of the tins. I found it easiest to do this with damp hands and taking the time to wash my hands and re-dampen them as needed.
  5. Bake in the oven for 10 – 12 minutes until the edges are golden brown.
  6. Wait for the crust to cool a bit, or if you’re making these in advance, wait for them to completely cool before storing.
  7. When ready to eat, scoop a dollop of yogurt into the center of the crust and top with fresh berries!


Notes

Serving (1 breakfast cup): Calories 358; Fat 29.3g (Sat 6.1g); Protein 11.3g; Carb 17.6g (net carb 13.6g); Fiber 4g; Sodium 65mg

Enjoy!! xo