Keto Tomato & Cucumber Yogurt Parfait

Keto Tomato & Cucumber Yogurt Parfait

Who doesn’t love a simple make ahead healthy snack? This simple cucumber yogurt parfait is a surprising addition to your daily snacking and won’t disappoint. I don’t know about you, but I love having grab and go snacks in my refrigerator. However, I often find that they lean on the sweeter side. Think: yogurt, energy balls, etc. Yogurt and energy balls are great, but sometimes I just want something savory. Another plus: this is an easy way to incorporate more veggies into your day. It’s a win win!

What is cucumber yogurt parfait?

We’ve all heard of fruit on the bottom yogurt, but why not veggies on the bottom? This cucumber yogurt parfait is like a crudite tray you can eat with a spoon. And I think we can agree that the dip is the best part of a crudite tray.

Cucumbers and tomatoes are a match made in heaven, and the lightly spiced yogurt is the perfect compliment. Top it all off with shawarma spiced mixed nuts and you have an excellent healthy snack that can satisfy anyone’s salty tooth. Also, I’m going to coin that term: salty tooth. It’s a thing, and it is REAL.

I like to make this snack on Sundays when I’m preparing for the week. It holds well in the refrigerator for a few days. I do like to keep the nuts separate if they won’t be eaten within a day or two. This recipe is also easily adaptable to a multitude of dietary lifestyles with minor adjustments. I have made it with coconut yogurt to satisfy the vegan and/or paleo crowd as well as making it with whole milk yogurt for the Keto peeps. Its amazing EITHER way.

What’s in a savory yogurt parfait?

Tomatoes: I used cherry tomatoes, but you can use any kind that is available. Tomatoes are a great source of lycopene and I just love them.

Cucumber: I prefer to use Persian cucumbers as I find them to be sweeter and their seeds don’t bother me. You can use whatever cucumbers are available to you. I know peeling cucumbers is a polarizing subject. I usually do a half peel, but do what suits you best!

Yogurt: As I mentioned earlier, I have made this with both coconut yogurt and whole milk yogurt. Both are delicious, and use what suits your lifestyle. Make sure it is PLAIN yogurt. Nothing would be worse than eating a spiced vanilla yogurt!

Mixed Nuts: I used a combination of almonds, pecans, pepitas, and sesame seeds. Honestly, I chose this because it was what was available in my pantry. Feel free to used any combination of nuts and seeds that you like or have on hand. Though, I highly recommend including sesame seeds.

Spices: It is well known that I am a huge lover of spices. They can transform the simplest dishes into something complex and flavorful. This recipe includes: garlic, onion, cumin, smoked paprika, cinnamon, coriander, and dill.

If you’re looking for a new healthy snack, why not try this unique take on veggies and dip? It’s the perfect make ahead snack for those salty cravings.

Big fan of dips? Check out my Five Minute Beetroot Hummus

Tomato Cucumber Parfait with Spiced Nuts

This delicious make ahead healthy snack is the perfect option for a savory snack. It's the perfect grab and go treat for your busy lifestyle.
5 from 1 vote
Prep Time 10 minutes
Cook Time 10 minutes
Course Snack
Cuisine American
Servings 3


Spiced Nuts

  • 1/4 cup almonds chopped
  • 1/4 cup pecans chopped
  • 2 tbsp pepitas
  • 2 tsp sesame seeds
  • 1 tsp honey or other liquid sweetener
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp cumin
  • 1/8 tsp smoked paprika
  • 1/8 tsp cinnamon


  • 1 1/2 cup whole milk yogurt or coconut yogurt plain
  • 1/4 tsp gorund coriander
  • 1 tsp dill
  • 1/4 tsp garlic powder
  • 1 tsp fresh lemon zest
  • 1/4 tsp black pepper


  • 3/4 cup chopped tomatoes
  • 3/4 cup chopped cucumbers


Spiced Nuts

  • Preheat the oven to 350 degrees and line a sheet pan with parchment paper.
  • In a small bowl combine the nuts and seeds.
  • In another small bowl whisk together the sweetener, olive oil, and spices.
  • Pour the olive oil mixture over the nuts and seeds and mix thoroughly.
  • Spread the nuts on the sheet pan and bake for 8-10 minutes or until fragrant and toasted. Allow to cool completely


  • While the nuts are cooling, mix together all of the yogurt ingredients in a bowl.

Assemble Parfait

  • In 3 small glasses place half of the cucumber and tomatoes.
  • Top the vegetables with half of the yogurt mixture.
  • Repeat these steps until you have two layers of vegetable and two layers of yogurt.
  • Top the parfaits with the spiced nuts.
  • Enjoy!


These will stay fresh in the refrigerator for 3 days.
If you’re not going to eat them within 1 day, save the nuts on the side and add them when you’re going to eat it.
This is easily made vegan and paleo with the replacement of maple syrup and coconut yogurt.
Keyword easy, gluten free, grain free, healthy snack, keto, make ahead, paleo, vegan option

4 thoughts on “Keto Tomato & Cucumber Yogurt Parfait”

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating