Low-Fat, Low-Sugar Raspberry Granola Yogurt Bowl (A Heart-Healthy Breakfast for High Triglycerides & Prediabetes)

Your girl’s got a new diagnosis—and it ain’t pretty.

*Super* high triglycerides.

The kind where one wrong meal could land me in the hospital with acute pancreatitis. Not exactly the news you want to hear when you’re a bonafide foodie like me.

So yeah… drastic diet changes are happening around here.

But here’s the thing: being told to overhaul your diet doesn’t mean food suddenly has to become bland, boring, or sad. I’m still a foodie—I just need meals that actually support my health instead of sabotaging it.

So I’m starting with breakfast.

This Low-Fat, Low-Sugar Raspberry Granola Yogurt Bowl is the first recipe in my new “don’t-send-my-triglycerides-through-the-roof” meal plan. It’s creamy, crunchy, bright with DIY raspberry chia compote, and satisfying enough that I don’t feel like I’m giving anything up.

Even better, it works for people trying to follow a high triglycerides diet, manage prediabetes, or simply eat a healthy low-fat, low-sugar breakfast that won’t spike blood sugar first thing in the morning.

Because if I’m going to change how I eat…

…it still has to taste amazing.

Who This Recipe Is Great For

This raspberry granola yogurt bowl is a great breakfast option if you:

• Are trying to follow a diet for high triglycerides
• Need a low-fat breakfast idea
• Want a low-sugar breakfast for prediabetes
• Are looking for a quick heart-healthy yogurt breakfast
• Love breakfast that’s healthy but still feels like a treat

Simple Ingredients for a Heart-Healthy Yogurt Bowl

One of the best things about this raspberry granola yogurt bowl is how simple it is. You only need a few ingredients to make a healthy low-fat, low-sugar breakfast that tastes fresh and satisfying.

Here’s what goes into it:

• Fat-Free Greek yogurt – creamy, high in protein, and low in fat
• DIY Raspberry Chia Compote – sweet with fiber and antioxidants
• DIY Low-sugar granola – for crunch without a big sugar spike

The result is a quick heart-healthy breakfast that comes together in minutes and keeps you fueled without loading up on sugar or unhealthy fats.

Which is exactly the kind of breakfast I need right now.

How to Make This Raspberry Granola Yogurt Bowl

The best part about this Low-Fat, Low-Sugar Raspberry Granola Yogurt Bowl is how easy it is to put together. If you pre-bake your granola, there’s no cooking required in the morning, and it comes together in just a few minutes—making it perfect for busy mornings when you still want a healthy, heart-friendly breakfast.

All you need to do is layer creamy yogurt, raspberry compote, and crunchy low-sugar granola in a bowl. The combination gives you protein, fiber, and natural sweetness in one simple breakfast that feels a lot more indulgent than it actually is.

Below you’ll find the full recipe with ingredient amounts and simple step-by-step instructions so you can make this quick, low-sugar breakfast anytime you need something healthy and satisfying.

Low-Fat, Low-Sugar Raspberry Granola Yogurt Bowl

1 serving

Ingredients

• 1 cup fat-free Greek yogurt
• ¼ cup Low-Fat, Low-Sugar Honey & Oat Granola (see recipe below)
• ¼ cup Raspberry Chia Compote (see recipe below)

Instructions

1. Scoop 1 cup fat-free Greek yogurt into a bowl.
2. Add ¼ cup raspberry chia compote.
3. Spoon ¼ cup granola on top.
4. Serve immediately and enjoy!

Macros

• Calories: ~315
• Carbs: ~38 g
• Fiber: ~7 g
• Net carbs: ~31 g
• Sugar: ~5 g
• Fat: ~2 g
• Protein: ~26 g

Raspberry Chia Compote

6 servings (¼ cup each)

Ingredients

• 1 ½ cups frozen raspberries
• 2-4 tbsp Lakanto (adjust sweetness to taste)
• 3 tbsp chia seeds
• 1 tsp lemon juice (about a small squeeze)

Instructions

1. Place raspberries in a microwave-safe bowl.
2. Microwave for 15–20 seconds until slightly softened.
3. Mash the raspberries with a fork or potato masher until mostly smooth (a few chunks are fine).
4. Stir in Lakanto until evenly incorporated.
5. Add chia seeds and lemon juice, stirring well.
6. Let sit for 5–10 minutes to thicken (chia seeds will absorb liquid).
7. Stir again before serving to ensure even consistency.

Can be used as yogurt topping, jam, and more.

Storage

• airtight jar in refrigerator
• good 5 days
• freezes well, up to 2 months

Macros (1/4 cups servings)

• Calories: ~27 kcal
• Carbs: ~5 g
• Fiber: ~2 g
• Net carbs: ~3 g
• Total Sugar: ~1 g
• Added Sugar: 0 g
• Fat: ~1 g
• Protein: ~1 g

Low fat, Low Sugar Honey & Oats Granola

12 servings (1/4 cup each)

Ingredients

• 3 cups old-fashioned oats
• 2 tbsp + 1 tsp unsweetened applesauce
• 1 tbsp honey
• 4 Tbsp Lakanto to taste
• 1 Tbsp ground flax
• 1 tsp cinnamon
• 1/2 tsp vanilla
• 1/8 tsp salt
• Pinch of turmeric (optional for warmth / no more than 1/8 tsp max)

Instructions

1. Heat oven to 325°F.
2. Mix applesauce, honey, vanilla, cinnamon, salt.
3. Stir in oats until lightly coated (not wet).
4. Spread thin on parchment-lined pan.
5. Bake 20-25 minutes, stirring once halfway. Lightly press oats down after stirring, and continue baking until done.
6. Let cool completely- it crisps as it cools.

Break into clusters.

Storage

• airtight jar at room temperature
• good ~7–10 days
• freezes well ~3-4 months

Macros (1/4 cup serving)

• Calories: ~69
• Carbs: ~14 g
• Fiber: ~2.5 g
• Net carbs: ~11.5 g
• Sugar: ~1 g
• Fat: ~1 g
• Protein: ~2.5 g