Yogurt Parfait

A low FODMAP parfait of lactose-free yogurt layered with oat granola, strawberries, blueberries, and maple syrup.

Prep 10 min

Cook 1 min

Serves 2

Gluten-freeVegetarian

Ingredients

• 1 1/3 cups (about 340g) plain lactose-free yogurt, divided (about 170g per serving)
• 1 cup (about 100g) certified gluten-free granola, divided: our homemade low FODMAP granola or a certified low FODMAP brand
• 10 medium strawberries (5 per serving, about 65g), hulled and sliced
• 80g blueberries (about 1/2 cup, 40g 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. If you buy granola, use a certified low FODMAP brand at no more than its labeled serving, and skip blends with inulin, chicory root fiber, agave, or apple.
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. Our homemade granola or a certified low FODMAP brand takes the guesswork out.
• 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 certified low FODMAP plant-based yogurt at its labeled serving instead of lactose-free dairy yogurt.
• 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 is low only at about 1 teaspoon per serving. 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 170g (2/3 cup) and look it up in the FODMAP Foods app to see how the rating changes with portion size.

Why This Works

• Lactose-free yogurt removes the lactose. Standard yogurt carries lactose. Lactose-free versions have the lactose already broken down.
• Berries are held to tested serves. Each parfait has 5 medium strawberries (the low FODMAP serve) and 40g blueberries, well under their 1 cup (125g) serve.
• 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. A measured 1/2 cup (about 50g) of granola per parfait keeps the oats within their low FODMAP serve; larger bowls add more fructans.

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.