Low Histamine Coconut Vanilla Blueberry Cream Parfaits
These layered parfaits are the kind of dessert that looks like it took serious effort but comes together with just a handful of wholesome ingredients. Chilled coconut milk is whipped into a cloud-like cream, sweetened with a touch of maple syrup and pure vanilla, then layered with fresh blueberries and a toasty oat crumble that crisps up beautifully as it cools. Each glass gets built to order — creamy, fruity, and crunchy in every single spoonful. For anyone managing histamine sensitivity, dessert can feel like a minefield of fermented, aged, or processed ingredients. This recipe sidesteps all of that by leaning on fresh blueberries, coconut milk, rolled oats, and maple syrup — no vinegar, no aged dairy, no additives hiding in the fine print. The whipped coconut cream is dairy-free by nature, which removes one of the trickier categories to navigate when keeping histamine low. The recipe makes 4 servings, so it's a great fit for a small dinner party or a weekend treat you can share without stress. Just note that the parfaits are best enjoyed the same day — the crumble stays crispest right after assembly, and fresh blueberries are always at their best before they sit too long.
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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
- 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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