High-protein low-fat quark and kiwi parfait

High-protein low-fat quark and kiwi parfait with creamy low-fat quark, fresh kiwi, hemp seeds and maple syrup – a quick high-protein dessert from just a few ingredients.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 240 kcal per serving
• Protein: 21 g
• Fat: 8 g
• Carbs: 18 g

Ingredients

• 300 g low-fat quark
• 2 kiwis
• 2 tbsp hemp seeds
• 1 tbsp maple syrup
• 1 splash of sparkling water

Method

You’ll need: chopping board · knife

1. Stir the low-fat quark with a splash of very fizzy sparkling water until you have a smooth, fluffy cream.
2. Stir the maple syrup into the low-fat quark cream and taste to check the sweetness.
3. Peel the kiwis with a knife and cut the flesh into rough dice.
4. Layer the low-fat quark cream and diced kiwi alternately in dessert glasses.
5. Finally, sprinkle the hemp seeds over the parfait.
6. Serve the parfait straight away or chill it briefly before eating.

Good to know

When it needs to be quick, I'm especially fond of desserts in a glass like this. Creamy, fresh and pleasantly light – without much effort.

Swaps

Low-fat quark → skyr (similar protein content, a little milder in flavour); kiwi → berries (also contain fibre, often a little less tart); maple syrup → date paste (no refined sugar, a few natural minerals); hemp seeds → chopped walnuts (contain omega-3 fatty acids; contains tree nuts)

Allergens

Contains milk. Like other seeds, hemp seeds can cause reactions in sensitive people. Generally suitable for children; in pregnancy, follow normal kitchen hygiene and use fresh, undamaged kiwis.