Low FODMAP Yogurt Parfait Recipe

This refreshing Low FODMAP Yogurt Parfait Recipe is made with lactose-free plain yogurt, maple syrup, fresh strawberries, blueberries, low FODMAP granola, and chia seeds. This recipe creates a bright, creamy, and crunchy breakfast or snack that is completely gentle on the stomach. It is perfect for a quick weekday morning, serves as a light seasonal treat for summer, and makes enough for 1 person.

Low FODMAP Yogurt Parfait Recipe Ingredients

• 1 cup lactose-free plain yogurt (or lactose-free Greek yogurt)
• 1–2 tbsp maple syrup
• 1/2 tsp vanilla extract
• 1/2 cup strawberries, sliced
• 1/4 cup blueberries
• 1/4 cup low FODMAP granola (ensure it is gluten-free and honey-free)
• 1 tbsp chia seeds
• 1 tbsp chopped walnuts (optional)
• A pinch of cinnamon (optional)

How To Make Low FODMAP Yogurt Parfait

1. Sweeten the yogurt: Mix the lactose-free yogurt with the maple syrup and vanilla extract in a small bowl until the flavor is consistent throughout.
2. Begin the base: Spoon a generous layer of the sweetened yogurt into the bottom of a tall glass or a mason jar.
3. Add the fruit: Add a layer of the sliced strawberries and blueberries, being careful to stay within the recommended safe serving sizes for FODMAPs.
4. Create the crunch: Sprinkle a layer of the low FODMAP granola and a portion of the chia seeds over the fruit layer.
5. Repeat the layers: Continue layering the yogurt, fruit, and granola until you reach the top of the glass.
6. Finish with toppings: Top the final layer with any remaining fruit, a pinch of cinnamon, and the optional chopped walnuts.
7. Serve or store: Enjoy the parfait immediately for maximum crunch, or chill it in the refrigerator for later.

Recipe Tips

• Check the Granola Label: Many store-bought granolas contain honey, inulin, or chicory root, which are high in FODMAPs. Always choose a gluten-free version sweetened with maple syrup or cane sugar.
• Watch Portion Sizes: While strawberries and blueberries are low FODMAP, they do contain fructose. Stick to the suggested amounts (65g for strawberries) to keep the dish gut-friendly.
• Thicken Your Yogurt: If you prefer a thicker, more decadent parfait, use lactose-free Greek yogurt. It contains more protein and holds the layers better than regular yogurt.
• Manage the Crunch: If you are making this ahead of time, wait to add the granola until right before you eat to prevent it from becoming soggy.

What To Serve Yogurt Parfait

This vibrant parfait is a complete meal on its own, but it pairs wonderfully with a warm cup of peppermint or green tea. For a larger brunch spread, you could serve it alongside a slice of sourdough toast (which is often low FODMAP due to the fermentation process) or a hard-boiled egg for extra protein.

How To Store Yogurt Parfait Leftovers

• Refrigerate: Store the parfait in a sealed mason jar in the refrigerator for up to 24 hours. Note that the granola will soften the longer it sits.
• Freeze: This recipe is not recommended for freezing, as the yogurt and fresh berries will change texture significantly upon thawing.

Low FODMAP Yogurt Parfait Recipe Nutrition Facts

• Serving Size: 1 Parfait
• Calories: 310 kcal
• Total Fat: 12g
• Saturated Fat: 2.5g
• Cholesterol: 10mg
• Sodium: 95mg
• Total Carbohydrate: 42g
• Dietary Fiber: 7g
• Sugars: 24g
• Protein: 14g

Frequently Asked Questions

• What is inulin and why should I avoid it? Inulin, also called chicory root fiber, is a common additive in “healthy” granolas and yogurts. It is a highly concentrated prebiotic fiber that is very high in FODMAPs and can cause significant bloating.
• Is Greek yogurt low FODMAP? Standard Greek yogurt is high in lactose. However, if the label specifically states “lactose-free,” it is perfectly safe for a low FODMAP diet and is a great source of protein.
• Can I use other fruits? Yes, but be careful with portions. You could swap the berries for firm bananas (safe at 1 medium fruit) or common grapes (safe at 6 berries). Avoid high FODMAP fruits like blackberries or cherries.

Try More Recipes:

• Low FODMAP Pancakes Recipe
• Low FODMAP Overnight Oats Recipe
• Low FODMAP Porridge Recipe

Low FODMAP Yogurt Parfait Recipe

Recipe by Sabrine HajriCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Cooking timeminutes

Calories

310

kcal

The Low FODMAP Yogurt Parfait Recipe is a fast, nutritious, and gut-friendly breakfast option. It features layers of creamy lactose-free yogurt, antioxidant-rich berries, and crunchy gluten-free granola. This recipe is naturally sweetened with maple syrup and provides a balanced mix of fiber, protein, and healthy fats.

Ingredients

• 1 cup lactose-free yogurt
  

• 1 tbsp maple syrup
  

• 1/2 cup strawberries
  

• 1/4 cup blueberries
  

• 1/4 cup low FODMAP granola
  

• 1 tbsp chia seeds

Directions

• Mix yogurt with maple syrup and vanilla.
  
• Layer yogurt into a glass.
  
• Add a layer of berries and chia seeds.
  
• Add a layer of granola.
  
• Repeat layers and top with cinnamon or walnuts. Serve chilled.