Yogurt, A Snack As Versatile As Tom Hanks!

Does the morning chaos have you skipping breakfast? Is it a mad house between the time everyone gets home from school/work and dinner? Or are you just a person that likes to be prepared? (This ones for you Ramona P!) The grocery store has a gazillion of yogurt brands with a stash of crunchies attached. You know the kinds I'm talking about. They can be pricey when they aren't on sale and may leave you hungry in an hour.

Why not build your own? You can spread your dollar a bit further and still have the convenience of a grab and go snack.


I use 12 ounce wide mouth mason jars to hold the wet ingredients and 4 ounce snack containers to hold the crunchies. I want my crunchies to be crunchy when I'm ready to eat, if you know what I mean.

PREPARATION TIP: For young children, pack a 1/2 cup of yogurt with a 1/2 cup of their favorite fruit and 1/2 ounces of their favorite crunchies.

The best part about making these flips on your own, is you can put whatever you want in the containers!

Stick to the serving size provided on the large packages of your favorite yogurt. Watching your caloric intake and output is important. Even a healthy treat can monopolize your calories for the day when you aren't cognizant of serving sizes.


In the picture above, I started with 1 cup of whole milk vanilla Greek yogurt on the bottom of the jar. Next, I layered on a 1/2 cup of frozen pineapple, then more yogurt and then 1/2 cup of frozen strawberries and blueberries.


I use frozen fruit during the winter time and fresh seasonal fruit during the growing season.

Change up the flavor of yogurt and the type of fruit you use to add more variety to this snack pack.

When the yogurt and fruit are handsomely layered, seal the jar and stick them in the fridge.


Dont forget about the crunchies?  It all depends on what you like. I use a 1/2 ounce of crunchy combinations.

I have three different containers pictured here.

Top: Slivered almonds, mini chocolate chips and shredded coconut

Bottom Left: Maple pecans and dried cranberries

Bottom Right: Pistachios, white chocolate chips, and shredded coconut

PREPARATION TIP: Typically, I build enough for 3-5 days. This depends on the expiration date of the yogurt and the freshness of the fruit. The crunchies will stay as fresh in the small containers as they would in the package they came in. No need to worry about those.

This pre-planned packaged meal is as versatile as as a cute pair of shoes and a great pair of jeans! You fuel up on a ton of protein and a serving of fruit for the day. Prepare in advance for a great post workout snack, a filling breakfast or a mid-day pick me up.


1 cup of vanilla whole milk Greek yogurt (Buy the large container of yogurt to make all your favorite snack pack ideas.)

1/2-1 teaspoon of instant coffee (I like Trader Joe's instant coffee. Start with a 1/2 teaspoon of instant coffee and adjust based on your tastes. I like it strong.)

1/2 ounce of your favorite crunchies (Almonds, shredded coconut and mini marshmallows are a fun combination.)

Combine the yogurt and instant coffe, whisk vigorously. Keep your crunchies in a separate 4 ounce container. Maybe add a drizzle of chocolate syrup or caramel sauce. Don't forget to count those calories! ENJOY!!



That Flip: 180 calories for a 5.3 ounce container with out the additional serving of fruit.

This Flip: 230 calories with a serving of fruit. Add 70 calories for a 1/2 ounce portion of almonds, coconut and mini chocolate chips. Use 0%-2% Greek yogurt to reduce the amount of calories in your flip.

HEALTHY IDEA: Try using plain Greek yogurt as a substitute for sour cream or mayo in your favorite dips and sauces. Check out the recipe for the cilantro lime creme on the "Football Sunday, It's Time For The Big Game" post. I use this as a veggie dip, put a dollop on my eggs, spread some on tacos or sandwiches. You will reduce the number of calories and increase protein with this easy swap.

Share some sugar! Leave a comment about your favorite snack pack ideas.