Low Sodium Yogurt with Berry Sauce
Indulge in a guilt-free, flavorful treat with this Low Sodium Yogurt with Berry Sauce recipe, a perfect combination of creamy and tangy goodness. Featuring unsweetened low-sodium Greek yogurt as the base, this dish is topped with a vibrant homemade berry sauce made from a medley of fresh or frozen berries, a hint of honey or maple syrup, and a splash of fresh lemon juice for brightness. The optional addition of chia seeds not only thickens the sauce but also packs in extra nutrition. Ready in just 15 minutes, this simple yet elegant snack or breakfast option is as delicious as it is heart-healthy. Enjoy it with a beautiful marbled swirl or as a layered treat, and savor the natural sweetness without the added sodium. Perfect for anyone seeking a wholesome, nutrient-rich delight!
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Recipe Information
Ingredients
- 2 cups Plain low-sodium Greek yogurt (unsweetened)
- 1.5 cups Fresh or frozen mixed berries (blueberries, raspberries, strawberries, or blackberries)
- 2 tablespoons Honey (or maple syrup for a vegan option)
- 1 teaspoon Vanilla extract
- 1 tablespoon Lemon juice (freshly squeezed)
- 2 tablespoons Water
- 1 teaspoon Chia seeds (optional, for a thicker sauce and added nutrition)
Instructions
1. In a small saucepan, combine the mixed berries, honey (or maple syrup), lemon juice, and water over medium heat.
2. Stir the mixture gently as it begins to simmer. Allow it to cook for 6-8 minutes, stirring occasionally, until the berries start breaking down and the sauce thickens slightly.
3. For a thicker sauce, stir in 1 teaspoon of chia seeds and let simmer for an additional 2 minutes. The sauce will continue to thicken as it cools.
4. Remove the berry sauce from the heat and stir in the vanilla extract. Allow it to cool to room temperature, or refrigerate for later use.
5. Divide the low-sodium yogurt equally among four bowls or glasses.
6. Spoon the cooled berry sauce over the yogurt and gently swirl for a marbled effect, or layer the sauce on top for a clean, layered presentation.
7. Serve immediately, or store the yogurt and sauce separately in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 164 mg | 7% | |
| Total Carbohydrate | 57.1 g | 21% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 48.1 g | ||
| Protein | 55.4 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 511 mg | 39% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 831 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
