sunflower seed granola and rhubarb breakfast parfait

rhubarb parfait with sunflower seed granola

 Tangy rhubarb meets crunchy sweet sunflower seed granola in this epic breakfast yogurt parfait! 

Ask and you shall receive.

Even if it’s an accident!

A while back I was thinking about rhubarb (as most people do, I’m sure) and realized I didn’t really know much about acquiring it. Could I buy it from the grocery store, or did I have to grow it myself?

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I asked Facebook the question, and even though I was just genuinely curious about whether I could theoretically purchase rhubarb… I was bombarded by offers of free rhubarb.

I honestly wasn’t asking for donations! But, even if you ask accidentally, you don’t turn down free rhubarb!

Rhubarb breakfast parfait… I was so excited to make rhubarb compote and layer with yogurt and granola! My dreams did NOT disappoint! In fact, they were even tastier than I had imagined. Sunflower seeds and rhubarb are like Brussels sprouts and hazelnuts: they’re just made for each other!

rhubarb parfait parfait

why it’s a smart choice

 Each part of the parfait is a low sugar option:

  • The homemade granola has about 1/2 the sugar compared to store-bought
  • Getty Stewart’s recipe for rhubarb compote has 1/3 the sugar compared to every other recipe I found!
  • Plain yogurt has NO added sugar. There’s only a little bit of naturally occurring sugar from the milk it’s made from. Choosing plain yogurt reduces sugar to ~1/3 compared to flavoured yogurt!

If you make this recipe, please let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations!

To make the rhubarb parfaits, layer the following in a glass or mason jar:

  • plain yogurt
  • low sugar rhubarb compote (recipe found here)
  • sunflower seed granola (recipe below)
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rhubarb parfait with sunflower seed granola

sunflower seed granola


  • Author: Jessica Penner, RD
  • Yield: 16 servings

Description

An easy, healthy, and flavourful homemade granola! 


Ingredients

  • 4 cups old fashioned oats
  • 1 cup sunflower seeds
  • ½ cup coconut oil
  • ½ cup brown sugar
  • ½ tsp salt
  • ½ tsp vanilla powder (or 1 tsp vanilla extract)

Instructions

  1. Preheat oven to 325 degrees Fahrenheit.
  2. Stir together the oats and sunflower seeds in a large bowl.
  3. Melt the coconut oil and brown sugar in a microwavable bowl by placing in microwave for 1 minute or by heating over low heat in a small pot on the stove.
  4. Stir the salt and vanilla into the coconut oil and brown sugar.
  5. Pour the mixture over the oats, etc.
  6. Stir well to combine.
  7. Line a rimmed baking sheet with parchment paper.
  8. Dump the oats onto the sheet and spread evenly.
  9. Bake for 10 minutes in pre-heated oven.
  10. Stir and bake for an additional 10 minutes.
  11. The granola will crisp up further as it cools down.
  12. Store in an airtight container.

Calories: 226 | Fat: 12.5g | Carbs: 24.5g | Fibre: 3.5g | Sugar: 5g | Protein: 5.5g

p.s. Layering the parfaits are certainly pretty but throwing everything in a bowl for a lazy version is just as tasty!

lazy rhubarb parfait

sunflower seed granola and rhubarb breakfast parfait

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5 Comments on “sunflower seed granola and rhubarb breakfast parfait”

  1. Hi Jessica,
    Loving the looks of this granola! We love fruity parfaits at our house too.
    Thanks for sharing the stewed rhubarb recipe, glad you enjoy it!

    Getty

  2. This was delicious! I also followed the rhubarb compote recipe. Most wonderful!
    Sorry I didn’t take any pictures of the breakfast. We ate it right away because the aroma increased our appetite.
    Thank you!

  3. I made this and have loved eating it for breakfast! I didn’t have sunflower seeds so i subbed hemp and it was still tasty. I’m wondering if stewing the rhubarb affects the amount of fibre in the rhubarb? Also, can the stewed rhubarb be considered a portion of Fruit in a day?

    1. Glad you enjoyed it! Love the idea of using hemp hearts. Stewing wouldn’t affect the amount of fibre but rhubarb isn’t particularly high in fibre to begin with. And yes, I would consider the rhubarb a fruit portion since it is only lightly sweetened 🙂 But overall it’s better to make the large majority of your fruit choices unsweetened.

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