Low FODMAP Coconut Vanilla Blueberry Cream Parfaits
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Learn more →Ingredients
4 servings
For the coconut cream
- 2 cans (13.5 oz each) full-fat coconut milk, refrigerated overnight
- 2 tbsp maple syrup
- 1 tsp pure vanilla extract
For the oat crumble
- 1 cup rolled oats
Ingredient noteA serving of up to about 1/2 cup of old fashioned rolled oats is low in FODMAPs. This recipe contains only about 1/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid old fashioned rolled oats, please tap it and change its rating to Red.
- ⅓ cup unsweetened shredded coconut
- 2 tbsp maple syrup
- 1 tbsp coconut oil
- ¼ tsp fine sea salt
For the blueberries
- 2 cups fresh blueberries
- 1 tsp maple syrup
For serving
- 2 tbsp unsweetened shredded coconut, toasted (optional)
Instructions
- 1
The night before (or at least 4 hours ahead), place the two cans of full-fat coconut milk in the refrigerator upright and undisturbed. This allows the thick coconut cream to separate and solidify at the top of each can.
- 2
When ready to assemble, open the chilled cans without shaking them. Scoop the firm white coconut cream from the top of each can into a medium mixing bowl, leaving the thin coconut water behind (reserve it for another use or discard). You should have about 1 to 1½ cups of solid cream.
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