Raspberry Apricot TVP Parfait

Serves: 2

One of my favorite fruit combinations, if you haven’t noticed by now is raspberries and apricots! As a kid those were two of my favorite fruits. Of course, they happen to be 2 of the more expensive ones too, so when they are in season (and slightly) cheaper, I buy and eat them like I will never see them again! I think raspberries are part of at least 2 meals/snacks every day! So, I apologize if you are seeing this fruit combination all too often! Feel free to switch the raspberries and apricots with whatever your favorite fruit is! So…..what is your favorite fruit?? :)

In this recipe I use a product called TVP ( textured vegetable protein). TVP is a defatted soy flour product that is formed into nuggets. It is usually used as a meat substitute in casseroles and stews. It gives these dishes more protein and nutrients. So you’re wondering how this ‘meat’ product ended up in my fruit parfait? Sounds nasty, right? Well, it doesn’t have any meat flavor to it. The flavor is fairly neutral, almost like the flavor of a bit more nutty oatmeal. I find the texture to be very similar to that of brown rice and we have all seen sweet dishes made with brown rice, right? So, I put this high protein ingredient to the test and it came out delicious!! So delicious that I ate this two days in a row! :)

If you are too scared to try TVP, are allergic to soy, can’t find it or have some other crazy reason ? then you can substitute it with brown rice or our super food, quinoa! Both work beautifully (yes, I tried it out). Just keep in mind that the nutrition values I list below will be different! If you do venture into the TVP world, let me know what you think!

Fit Ingredients

  • 1/2c (48g) TVP
  • 3/4c (6oz) Calabro ricotta cheese (can sub low sodium cottage cheese or greek yogurt)
  • 1/8c (14g) raw cacao nibs (or dark chocolate chips)
  • 1/4-1/2 tsp cinnamon, to taste
  • 1 tsp vanilla extract
  • stevia, to taste
  • 60g fresh apricots diced (about 1 medium)
  • 60g fresh raspberries
  • 2/3c water (or you can use milk)


In a microwave safe bowl, add your TVP and water (or milk) and cook for 3-3.5 minutes, or until tvp resembles rice texture. Allow the TVP to cool. (You can cook the TVP in advance and refrigerate until needed). Mix you cinnamon and stevia into the TVP. In another bowl mix your ricotta (or cottage cheese/yogurt) with stevia and vanilla. In a bowl or glass, layer your TVP, ricotta and then raspberries. Repeat with TVP and ricotta and garnish the top with some diced apricots and a sprinkle of caco nibs (or chocolate chips). Serve chilled!

This recipe is super quick and easy! It makes for the perfect dessert (or snack in my case ;)) on a hot summer night! Feel free to play with the spices using nutmeg, ginger, etc. Also, as I mentioned above, switch the fruit, add nuts, dried fruit, whatever your pleasure! This recipe is extremely versatile!

P.S – for all my protein eaters out there, feel free to mix some protein powder into your ricotta for an added punch!

Lots of delicious layers!


Nutrition: (for 1 out of 2 servings)

Calories: 186.6, Protein: 22.6g, Carbs: 17.8g, Fat: 3.3g (1.5g Saturated), Sodium: 77mg, Fiber: 9g (Net Carbs: 8.8g)


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