Rather than turning to excess caffeine to get through an afternoon slump, the best way to have consistent energy levels throughout the day is by having a balanced, nourishing eating pattern. This includes meals as well as healthy snacks. Looking for a quick and delicious snack for an energy boost? This Banana-Peanut Butter Yogurt Parfait is bound to be one of your new go-tos. Packed with protein, fiber and natural sweetness, this parfait contains a variety of macronutrients to keep your energy levels stable throughout the day. In this article, we’ll explore this parfait’s nutrition profile, why it’s ideal for keeping you fueled and other tips for improving energy levels.

Maddy Kachelmuss, M.S., RDN, a registered dietitian nutritionist and creator of MadeByMad.RD gives props to this parfait for its well-balanced nutrition profile. Kachelmuss says, “The Greek yogurt and peanut butter supply protein to promote satiety and sustained energy, while the fats slow digestion, preventing rapid blood sugar spikes and crashes. Plus, fiber from the banana and peanuts further supports blood sugar regulation, making this a well-rounded recipe for long-lasting fuel.”

Here’s the nutritional breakdown for one serving of the Banana-Peanut Butter Yogurt Parfait:

Calories: 301

Carbohydrates: 35g

Dietary Fiber: 5g

Total Sugar: 18g

Added Sugar: 0g

Protein: 13g

Total Fat: 14g

Saturated Fat: 3g

Cholesterol: 6mg

Sodium: 80mg

Magnesium: 85mg (20% Daily Value)

Potassium: 670mg (14% DV)

Vitamin C: 11mg (12% DV) 

This snack is high in protein and fiber, which promote satiety and support sustained energy. It also provides key micronutrients like magnesium, potassium and vitamin C, which support muscle function, electrolyte balance and immune health.

We all know it’s important to get enough protein. Protein is essential for building and repairing tissues, supporting muscle health and maintaining energy levels throughout the day. That’s why prioritizing high-protein snacks can be so helpful to get you through an afternoon slump. 

This parfait boasts 13 grams of protein, primarily coming from Greek yogurt and peanut butter, which meets our for a high-protein snack. Protein-packed snacks like this parfait can help stabilize blood sugar levels and prevent energy dips between meals.

Complex carbs are a type of carbohydrate that contains additional nutrients like fiber, vitamins and minerals. They break down more slowly in the body, providing a steadier release of glucose over a longer period of time. This differs from simple carbs (such as added sugar and refined grains), which are digested quickly and can cause rapid spikes and crashes in energy levels.

Bananas, a key ingredient in this parfait, are a great source of complex carbohydrates. One medium banana contains 3 grams of fiber, which aids in digestion and supports gut health. This also helps this parfait recipe align with our high-fiber . Bananas are also filled with potassium, magnesium and vitamin B6, which support muscle function, energy production and brain health.

This parfait is naturally sweetened by bananas and yogurt, meaning it has no added sugar. Kachelmuss notes, “The absence of added sugar in this recipe helps prevent rapid spikes in blood sugar levels, followed by quick drops, which can contribute to blood sugar imbalances and increased hunger.”

According to the 2020-2025 Dietary Guidelines for Americans, less than 10% of our daily calories should come from added sugar—but most Americans consume more than that in their typical days. Limiting added sugars in the diet may also help with sustained energy levels and potentially support better cognitive performance long-term.

The peanut butter in this recipe contributes a healthy dose of fat, with over 70% of its total fat content coming from heart-healthy unsaturated fats. Kachelmuss adds, “Healthy fats are known for their role in providing long-lasting energy due to their higher caloric density (9 calories per gram). They also support the absorption of fat-soluble vitamins A, D, E and K, and play a vital role in cellular energy metabolism.”

If you’re not a fan of peanut butter or are unable to eat it due to an allergy, feel free to swap it for another nut or seed butter.

While this parfait is a great energy booster, sustaining high energy levels is dependent on other healthy habits, too. 

This Banana-Peanut Butter Yogurt Parfait truly has it all: it’s a delicious, nutrient-packed snack that helps provide your body with steady energy. With its high amount of protein, complex carbs and healthy fats, it’s perfect to prep ahead for a busy day. Be sure to pair it with other healthy habits, like adequate sleep and regular physical activity, to help keep your energy levels up all day.