This low FODMAP quinoa yogurt parfait is a standout alternative to an oat-based parfait that’s high fibre, high protein and really easy to make. It has all the typical ingredients of a classic parfait, including high protein dairy, a healthy whole grain, and good ol’ fruit. Continue reading for tips on preparing this dish, keeping the cost down, and boosting its already solid nutrition profile.
Low FODMAP ingredients and alternatives
Quinoa. Quinoa is a nutritious low FODMAP grain that’s highly versatile and mild in flavour. It’s a good source of protein, fibre and iron. If you don’t like quinoa, you could make this parfait with oats instead.
Yogurt. Use lactose-free Greek yogurt, either vanilla flavoured or plain depending on your preferences. If you prefer to go dairy-free, use coconut yogurt which is low FODMAP up to 125 grams per the the Monash FODMAP app.
Maple syrup. Avoid the temptation to use honey in this parfait, as maple syrup is low FODMAP while honey is not.
Raspberries. Raspberries are a great source of fibre and low FODMAP up to 1/3 cup.
Blueberries. Blueberries are bursting with anti-inflammatory antioxidants and are low FODMAP up to 1 cup (125 grams).
Alternative add-ins. Parfaits are fantastic bases for any add-ins you enjoy. You could toss in nuts and seeds like walnuts, ground flax, and hemp hearts. You could even swap out the berries for sliced banana or kiwi.
Nutrition
Thanks to the quinoa and berries, this parfait makes for an excellent low FODMAP high fibre breakfast (7 grams fibre), and the Greek yogurt and quinoa lend 14 grams of protein to this dish. If you want to bring the protein content up to 20 grams (and include some anti-inflammatory omega-3s), then add 2 Tbsp walnuts and 1 Tbsp hemp hearts.
Tips for success
Getting organized
Cooking a batch of quinoa on Sunday for the week ahead:
- Rinse 1 cup raw quinoa under warm water in a sieve.
- Add rinsed quinoa to a medium saucepan, then add 1 3/4 cup PLAIN water. DO NOT COOK THIS QUINOA IN BROTH.
- Bring quinoa to a boil on high heat and then cover and simmer on low-medium heat for 15 minutes or until done. When done, fluff with a fork, cover and let sit off the element for another 10 minutes.
- Once the quinoa has cooled, store 3 portions in the fridge in an airtight container. Place the remaining 2 portions in individual air-tight containers and store in the freezer for breakfast on Thursday and Friday.
Tips for saving money
- Opt for frozen wild blueberries instead of fresh blueberries.
- Make this dish when you see raspberries on sale.
- Buy yogurt in a large tub rather than little individual tubs.
- Skip the maple syrup if you use vanilla flavoured yogurt.
- Buy quinoa in bulk rather than little bags.
What to serve with this low FODMAP quinoa parfait
If you add 2 Tbsp walnuts and 1 Tbsp hemp hearts, this breakfast becomes a hearty meal to start your day with.
Similar recipes
Love quinoa? Check out my Easy Lemony Low FODMAP Quinoa Salad.
Have a hankering for pancakes instead? My Fluffy Low FODMAP Pancakes will satisfy your craving.
Low FODMAP quinoa yogurt parfait
Ingredients
- 1/2 cup pre-cooked quinoa
- 1/2 cup Greek yogurt plain or vanilla
- 1 Tbsp maple syrup
- 1/3 cup raspberries
- 1/3 cup blueberries I use wild frozen blueberries
Instructions
- To prepare in the quinoa in advance: rinse 1 cup quinoa well in a sieve under warm water. Add 1 cup quinoa and 1 3/4 cup water to a medium saucepan. Bring to boil and then cover and reduce heat to medium-low. Cook for 15 minutes. When the quinoa is done, fluff with a fork and remove saucepan from stove element. Let sit for 10 minutes. Transfer cooled quinoa to air-tight containers and store in the fridge and freezer (see "getting organized" notes above).
- When ready to make the parfait, combine pre-cooked quinoa with yogurt, maple syrup and berries in a bowl. Add nuts and seeds as desired.
