Grain-Free Strawberry Pretzel Dessert Parfaits

All those nostalgic flavors of the 80’s infamous dessert made healthy enough to be enjoyed for breakfast! My Healthy Strawberry Pretzel Dessert Parfaits are made with strawberry chia jam layered with Greek yogurt and grain-free pretzels for the perfect treat.

This recipe is from Hayley's blog, Health Starts in the Kitchen. To read the original post in full, head here

I have such fond childhood memories of celebrations and gatherings where Strawberry Pretzel Dessert (aka Strawberry Pretzel Salad) was always a staple on the dessert table. But over the years, it’s been off-limits because I realized how un-healthy many of its ingredients were. Most importantly, if you’re eating grain-free, there were no pretzels available!

Until now! FitJoy's Grain Free Pretzels might be a little too delicious. I almost ate an entire bag with hummus at one sitting!!

grain-free pretzels next to parfait

There’s no need to rely on yucky processed foods. With a couple easy swaps you can still enjoy Strawberry Pretzel Dessert without sabotaging your healthy diet. 

You’ll need 3 ingredients: FitJoy Grain Free Pretzels (duh), Greek yogurt and strawberry jam.

To save time, you can use your favorite store-bought vanilla greek yogurt or you can use plain greek yogurt then add a splash of vanilla and sweeten to taste with honey. (Yogurt can be cow-dairy or a dairy-free yogurt alternative, always look for live active cultures and organic ingredients.)

And we’ll make a super easy strawberry chia jam by combining fresh or frozen strawberries with honey and chia seeds to replace that strawberry jello layer. Bring it to a simmer on the stove then let it cool in the fridge.

I suggest making your Healthy Strawberry Pretzel Dessert Parfaits right before serving for the crispiest pretzels.

If you want to make them ahead of time. I’d serve the crushed up FitJoy Grain Free Pretzels on top as a last-minute addition.

And they look pretty enough to share as a dessert at your next celebration or gathering, don’t they?!?


pretzel strawberry parfait

Prep Time: 15 minutes
Cook Time: 5 minutes
Servings: 8
Calories: 156


For the Strawberry Chia Jam

cups of jam, yogurt, or pretzels


In a small saucepot over medium heat combine strawberries and honey. Simmer for 3-5 minutes or until they are very soft. Mash with a potato masher to make a jam consistency.

Stir in chia seeds. Chill in the refrigerator for a minimum of 1 hour. Can be made up to a week in advance.

In each individual jar, layer crumbled pretzels, strawberry jam, and greek yogurt. Repeat.

garnish with a whole pretzel and fresh mint, if desired.

Enjoy immediately.


Calories: 156kcal | Carbohydrates: 27g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 38mg | Potassium: 234mg | Fiber: 3g | Sugar: 21g | Vitamin A: 9IU | Vitamin C: 42mg | Calcium: 45mg | Iron: 1mg


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Hayley Ryczek

Hayley Ryczek is the voice of popular healthy cooking and natural lifestyle blog, Health Starts in the Kitchen. She aims to make the world a healthy place, one kitchen at a time through her real-food recipes. Hayley is known for converting everyone’s favorite foods to healthier versions, proving that eating healthfully doesn’t have to be depriving.

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