Fresh, No Sugar Added, Blueberry Topping for your Yogurt Parfait

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There was a period of time, shortly after going gluten free when I felt EVERYTHING was a forbidden food. I was hungry and mildly irritated all the time, as I’m sure my husband and children will attest. I knew I had to to teach myself how to eat and cook in a whole new way. It was overwhelming because I felt lost in this new world of food but, for me, it was worth the challenge because gluten was becoming more of an enemy each passing meal.

I relished the little things as I navigated the supermarket aisles with a new-found gluten free freedom as I boldly read nutrition labels (I was that person) like the lives of my children depended on it. In turn, I started to learn there wasn’t a big GLUTEN-MONSTER out to get me all the time and during this investigation, of sorts, I found a new snack I would grow to love any time of day: Greek yogurt, fruit, and something crunchy!! Some might call this a parfait, but I’m just not that fancy.

Yogurt (especially Greek) has become my guilty pleasure these days. I have it every day for lunch during the week and I’m a sucker for the next new flavor on the supermarket shelves! Adding to my yogurt-eating pleasure I always carry a container of roasted sunflower seeds in my lunchbox to top my yogurt. I have found it is the perfect compliment to any flavor yogurt out there! Plus, I’m a sucker for the sweet-salty snack any time, any day. Mix it up yourself with whatever crunchy topping suits you.

I wouldn’t call myself a health-nut, but I do try to watch what I put into my body on a daily basis. I do this mostly out of the need to feel less guilty when I’m shoving something chocolaty, buttery, rich, and delicious into my mouth every now and then.

This recipe lends itself to my effort to be healthy and it’s a great way to use up those blueberries that haven’t quite gone bad, but aren’t up to the quality I prefer to pop into my mouth straight form the container anymore. I know you know what I mean.

You could also use fruit at this stage for smoothies or throw in the freezer for another time, but that’s another blog.

It’s blueberry season and I wanted to hi-light the true taste of the berry without masking the fruit with sugars or other flavors. I am proud to say this recipe is 100% sugar free (except the sugar in the fruit) and it tastes 100%  like delicious blueberry pie filling!


  • 1 Pint of Blueberries (Fresh or Frozen)
  • 4 Tbs. water (divided)
  • 1 tsp. Cornstarch

Optional Toppings:


  1. Place blueberries and 2 Tbs. of water in a small saucepan and cook on low heat for 15-20 minutes.
  2. Around the 15 minute mark mix 1 Tbs. of water with 1 tsp. of Cornstarch until dissolved.
  3. Add this mixture to the blueberries and turn of the burner. The warmth of the pan will allow the cornstarch mixture too thicken.
  4. Add the additional Tbs. of water to the blueberries to thin the mixture and puree with an immersion blender (I love my Cuisinart CSB-79 Smart Stick 2 Speed Hand Blender, Stainless Steel/Black” rel=”noopener noreferrer” data-wplink-url-error=”true”>Cuisinart Immersion Blender)or toss into a food processor or regular blender. If you prefer larger pieces of blueberries in your fruit don’t worry out blending.
  5. Store in an airtight container for up to a week (mine never lasts a week).

How to Serve: I am a creature of habit. I enjoy thins sauce with plain low-fat Greek yogurt, roasted sunflower seeds, and a drizzle of honey almost every. Single. Time. 

***If your blueberries are too sour (which can happen when blueberries are out of season) I recommend adding some honey to the berry mixture. I really try to stay away from sugar in this recipe because, naturally, it’s just too good! 

Take your good-old gluten-free time & enjoy the little things,



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