High-Protein Tropical Fruit & Yogurt Cups

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High-Protein Tropical Fruit & Yogurt Cups

Prep time: 10–15 minutes | Servings: 4–6 cups

Ingredients (Per Cup)

  • ½ cup Pineapple chunks (fresh or canned in juice)

  • ½ cup Mango chunks

  • ¼ cup Sliced kiwi

  • ¼ cup Sliced strawberries

  • 2–3 tbsp Low-fat cottage cheese or Greek yogurt (plain or vanilla)

  • 1 tsp Unsweetened shredded coconut

  • 1 tsp Chia seeds or hemp hearts

Optional Upgrades:

  • Crushed almonds or walnuts for added crunch

  • A dash of cinnamon or vanilla extract for deeper flavor

Step-by-Step Instructions

1. Prepare the Fruit

Wash and slice all the fresh fruit (strawberries, kiwi, mango, and pineapple) into bite-sized pieces as needed.

2. Layer Your Containers

In each individual container, begin layering the fruit. Start with the pineapple and mango at the bottom, then layer the strawberries and kiwi on top.

3. Add the Protein

Place 2–3 tablespoons of your chosen Greek yogurt or cottage cheese directly on top of the fruit layer.

4. Garnish and Finish

Sprinkle the chia seeds (or hemp hearts) and shredded coconut over the top. If you are using nuts or cinnamon, add those now.

5. Seal and Store

Seal the containers tightly. They can be stored in the refrigerator for up to 4 days, making them an excellent choice for weekly meal prep.

Why This Recipe Works

  • Balanced Nutrition: The Greek yogurt or cottage cheese provides high protein to support muscle maintenance and keep you feeling full.

  • Fiber-Rich: Using a variety of fresh fruits and chia seeds ensures you get a good dose of fiber.

  • Portion Control: This recipe is specifically designed to be bariatric-friendly and easy to manage for those watching their intake.

  • Cost-Effective: You can easily use frozen or seasonal fruit to keep this recipe budget-friendly.

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