Yogurt Parfait

This low-FODMAP yogurt parfait layers lactose-free yogurt with oat granola and measured berries, swapping standard yogurt and honey for lactose-free yogurt and a maple syrup drizzle.

Prep 10 min

Cook 1 min

Serves 2

Gluten-freeVegetarian

Ingredients

• 2 cups (about 500g) plain lactose-free yogurt, divided (roughly 1 cup per serving)
• 1 cup (about 100g) low-FODMAP granola, divided (check the label for inulin, chicory root, honey, and dried fruit)
• 20 medium strawberries (10 per serving), hulled and sliced
• About 40 blueberries total (roughly 1/4 cup, 20 per serving), rinsed and drained
• 1 tablespoon (20g) pure maple syrup, divided
• 2 tablespoons chopped walnuts or pecans, optional (cap walnuts at 30g or pecans at 10 halves per serving)
• Small pinch of ground cinnamon, optional

Instructions

Prep the components

1. Read the granola ingredient list. Skip any blend that includes inulin, chicory root fiber, honey, agave, apple, or high-FODMAP dried fruit such as raisins, sultanas, or dates. Oat and nut based granola without those additions works well here.
2. Hull the strawberries and slice them thin. Rinse the blueberries and pat them dry. Keep the two fruits in separate bowls so you can portion them evenly.
3. If you are using nuts, chop them roughly and set them aside for the top layer.

Layer the parfaits

1. Spoon about 1/4 cup yogurt into the bottom of each glass or jar.
2. Add a layer of granola, using about 2 tablespoons per glass, then a layer of sliced strawberries and a few blueberries.
3. Repeat the yogurt, granola, and berry layers until each glass is full, finishing with a spoonful of yogurt on top. Divide the yogurt and berries evenly so each serving stays within the portions listed above.

Finish and serve

1. Drizzle about 1.5 teaspoons of maple syrup over each parfait.
2. Scatter the chopped nuts and a pinch of cinnamon on top if using.
3. Serve right away for the crunchiest granola, or chill and eat within the storage window below.

Tips & Substitutions

• Check your granola label. Many store granolas hide inulin or chicory root fiber for "added fiber," plus honey and high-FODMAP dried fruit. A plain oat and nut granola, or a homemade batch, keeps the parfait safe.
• Swap the berries by season. Kiwi, a firm just-ripe banana, or raspberries (up to 30g) all work in place of the strawberries or blueberries. Confirm the serving size for any new fruit before you scale up.
• Make it dairy-free. Use a plain almond or coconut based yogurt instead of lactose-free dairy yogurt, and check that it has no added inulin or high-FODMAP fruit purees.
• Add crunch with nuts. Walnuts stay low FODMAP up to 30g and pecans up to 10 halves per serving, so a light tablespoon on top is well within range.
• Sweeten without honey. Maple syrup is the drizzle here because honey carries excess fructose. A little cane or white sugar also works if you prefer.
• Portion the yogurt. Lactose-free yogurt is low FODMAP in typical serves, so keep each glass to about 1 cup and check the Monash app for the current tested amount.

Why This Works

• Lactose-free yogurt removes the lactose. Standard yogurt carries lactose, which is the FODMAP that causes trouble for many people. Lactose-free versions have the lactose already broken down, so the creamy base stays gentle.
• Berries are held to tested serves. Strawberries are low FODMAP even in generous amounts, and keeping blueberries to about 1/4 cup per serving stays within the Monash tested range for fructose.
• Maple replaces honey. Honey and agave are high in excess fructose, while a small pour of pure maple syrup sweetens the parfait without adding that load.
• Oat granola stays measured. Oats are low FODMAP in moderate portions but build up fructans and GOS in large servings, so a controlled 1/2 cup per parfait keeps the layers in range.

Storage

Assembled parfaits keep in the fridge for up to 2 days in a sealed jar, though the granola softens over time. For the best texture, store the yogurt and fruit layered and keep the granola and nuts in a separate container, then add them just before eating. These do not freeze well, since the yogurt and berries turn watery once thawed.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.