Low FODMAP Simple Cinnamon Pecan Yogurt Cups
Creamy, warmly spiced, and topped with a sticky-sweet pecan crunch, this is the kind of snack or light dessert that feels indulgent without any of the digestive dread that can follow a poorly chosen yogurt parfait. The key here is using lactose-free plain yogurt, which keeps each serving comfortably within safe thresholds while still delivering that thick, tangy base you want. Maple syrup does the sweetening across both the yogurt mixture and the glazed pecans, and the portions are carefully sized so the total per serving stays well within what's considered gut-friendly. Those pecans are the real star — toasted in a skillet with cinnamon, maple syrup, and a pinch of salt until they turn glossy and fragrant, then left to crisp up on their own as they cool. The whole thing comes together in about fifteen minutes and serves four, making it just as practical for a weekday breakfast as it is for a casual dinner party dessert. It's the kind of recipe that proves eating around digestive sensitivities doesn't have to mean settling for something boring.
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Learn more →Ingredients
4 servings
For the yogurt base
- 3 cups plain yogurt
- 1 tsp ground cinnamon
- 2 tbsp maple syrup, divided
- ¼ tsp vanilla extract
For the cinnamon pecans
- 1 cup raw pecan halves
- 1 tbsp maple syrup
- ½ tsp ground cinnamon
- ⅛ tsp fine salt
Instructions
- 1
Heat a small skillet over medium heat. Add the pecan halves, 1 tbsp maple syrup, 1/2 tsp ground cinnamon, and 1/8 tsp salt. Stir to coat, then cook, stirring frequently, for 3–4 minutes until the pecans are fragrant and the syrup has reduced to a sticky glaze that clings to the nuts. Watch closely, as the syrup can scorch quickly. Spread the pecans onto a plate or piece of parchment in a single layer and let cool for 5 minutes — they will crisp as they cool.
- 2
In a mixing bowl, stir together the yogurt, 2 tbsp maple syrup, 1 tsp ground cinnamon, and vanilla extract until smooth and evenly combined.
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