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Healthy Sweet Potato Parfait

Healthy Sweet Potato Parfait

Prep: 20 min
Cook: 40 min
Total: 1 hr
Servings: 2

A healthier parfait for breakfast, lunch, or dessert, using whole foods like sweet potatoes, banana, and yogurt. Simple and satisfying!

Author Louisa
by Louisa
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: 2 Parfaits (2 Servings)
Needed Kitchenware: Oven, blender or food processor
  • 1 medium sweet potato
  • 1 ripe banana
  • ¾ cup plantbased milk
  • Maple syrup to taste
  • 1 cup apple sauce
  • 1 cup vegan yogurt
  • ½ cup granola
Recipe Directions


  • Preheat the oven to 400°F. Cook the sweet potato until tender, about 30-35 minutes. Let cool for at least 10 minutes.
  • Remove the sweet potato skin and place the sweet potato in a blender or food processor along with the banana, milk, and maple syrup.
  • Place a handful of granola at the bottom of each serving glass.
  • Divide the sweet potato mixture between the two serving glasses.
  • Add the apple sauce on top followed by the yogurt. Top with more granola and serve.

Customize this recipe to your liking! Use your favorite type of sweet potato (purple, yam, Japanese sweet, etc), yogurt, granola, and sweetness level.

If you would like to serve this parfait very cold, consider placing the mixture in Step 2 into the refridgerator to cool.

Recipe nutrition

Nutritional Information

Yield: 2 Parfaits
Servings: 2
Information per serving:
Energy: 449.8 kcal
Carbohydrate: 83.8 g
Protein: 7.5 g
Fiber: 8.6 g
Sugar: 43.7 g
Fat: 11.8 g
Monounsaturated Fat: 1.7 g
Polyunsatured Fat: 2.6 g
Omega-3: 0.2 g
Omega-6: 2.3 g
Saturated Fat: 6.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 34.7 mg 8% DV
Folate: 53.4 µg 14% DV
A: 14863.4 IU 637% DV
B1: 0.3 mg 30% DV
B2: 0.6 mg 59% DV
B3: 2.3 mg 17% DV
B5: 1.3 mg 26% DV
B6: 0.7 mg 50% DV
B12: 0.3 mg 13% DV
C: 21.3 mg 28% DV
D: 37.5 IU 6% DV
E: 2.6 mg 17% DV
K: 6 µg 7% DV
Calcium: 181.7 mg 18% DV
Copper: 0.4 mg 43% DV
Iron: 2.6 mg 14% DV
Magnesium: 99.1 mg 31% DV
Manganese: 2.7 mg 148% DV
Phosphorus: 214.3 mg 31% DV
Potassium: 848 mg 18% DV
Selenium: 12.2 µg 22% DV
Sodium: 119.9 mg 8% DV
Zinc: 2.1 mg 26% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

vegan sweet potato parfait recipe

A Healthy Parfait Option

Traditional parfaits are made using a lot of sweeteners, creams, maybe even eggs... but this recipe uses very little processed ingredients! This parfait has everything you would expect - some sweetness mixed into layers of creamy, soft fruit and yogurt with crunchy granola. Sweet potato shines in this parfait, utilizing maple syrup to heighten its flavor without being overbearing to any of the other flavors including banana, apple sauce, yogurt, and the granola.

sweet potato parfait

Healthy Granola

If I'm buying granola, I buy the Engine 2 brand, every single time. They have a couple options with blueberries and walnuts as well. But I love their brand because they use ingredients you know and love without any preservatives, oils, or hidden "natural" ingredients. It tastes amazing and it's really good.

That being said, you can make your own granola too just the way you like it!

sweet potato toppings

Is a Parfait a Dessert?

A parfait can be a breakfast, treat, or dessert. It depends on what you put in the parfait. This recipe uses whole foods and is not required to add sugar to the ingredients, so you can consider this is a very healthy breakfast, snack, or dessert.

sweet potato parfait


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