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!!

Prep: 15 minsCook: 10 minsTotal: 25 mins
Servings: 7 1x


  • 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


  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!


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

© The Toasted Pine Nut