Healthy, tasty, and so simple even your sleep-deprived self can handle it.
Craving Something Sweet, Fresh, and Guilt-Free? Say No More.
Alright, picture this: You want a snack that feels like a treat but doesn’t wreck your diet, make your stomach throw a tantrum, or require a culinary degree. Enter the Low-FODMAP Strawberry Chia Yogurt Parfait—the fancy name for a super simple, super fresh snack you can throw together in like 5 minutes flat.
Plus, it’s under 150 calories. Yes, really. This parfait is basically a mic drop in the snack world.
Why This Recipe is Awesome
First, it’s basically the superhero of parfaits:
- No baking or cooking. Just layering.
- Low-FODMAP approved, so your tummy says “thank you.”
- Protein-packed thanks to Greek yogurt—keeps you full and flexing those muscles.
- Under 150 calories—so you can snack guilt-free, or have two and not tell anyone.
- Easy to customize—swap berries, sweeteners, or toppings as you please.
And, it looks way fancier than it is. Fancy snack points = instant win.
Ingredients You’ll Need
- ½ cup lactose-free or low-FODMAP Greek yogurt – Creamy and protein-rich.
- ¼ cup fresh strawberries, chopped – Sweet, juicy, and low-FODMAP.
- 1 tbsp chia seeds – Tiny nutritional powerhouses that soak up all the good stuff.
- 1 tsp maple syrup or pure maple sugar – Just a little sweetness to balance the tang.
- Optional: a few crushed low-FODMAP nuts (like walnuts or pecans) – For crunch and swagger.
Step-by-Step Instructions
- Mix the chia seeds and maple syrup into the yogurt. Stir it up well, so the chia doesn’t clump and the sweetness gets evenly spread.
- Layer half the chopped strawberries in the bottom of a glass or bowl. Because presentation counts.
- Add half the yogurt-chia mix on top of the strawberries. Smooth it out with a spoon.
- Repeat with the remaining strawberries and yogurt mix. It’s like parfait-building 101.
- Sprinkle crushed nuts on top if you want that crunch factor. Totally optional, but highly recommended.
- Let it sit for 5 minutes (or longer if you want the chia to get super thick and pudding-like). If you’re impatient, go ahead and dig in right away.
Common Mistakes to Avoid
- Not stirring chia seeds well. Clumps = sad parfait vibes.
- Using too much sweetener. You’re aiming for a light sweetness, not dessert overload.
- Overloading with fruit. Strawberries are low-FODMAP in moderation. Too many, and your gut might file a complaint.
- Skipping the wait time. Letting the chia sit softens them and improves texture. Impatience leads to weird crunch surprises.
Alternatives & Substitutions
- No strawberries? Blueberries or raspberries work well too—just watch portion sizes for low-FODMAP limits.
- No maple syrup? Try a tiny splash of stevia or a sprinkle of brown sugar, but keep it light.
- Not into chia? Flaxseeds or hemp hearts can work, but chia is the OG super-seed here.
- No lactose-free yogurt? Coconut yogurt (unsweetened) can do the trick if you tolerate it, but flavor and texture will shift.
- Want extra protein? Stir in a bit of vanilla protein powder before layering.
FAQ (Frequently Asked Questions)
Can I make this ahead of time?
Absolutely! It actually tastes better after chilling for an hour or so. Just cover it tight and refrigerate.
Is this really low-FODMAP?
Yep! All the ingredients are within safe limits, as long as you watch portion sizes.
Can I swap strawberries for frozen fruit?
You can, but thaw them first. Frozen fruit can make the parfait watery.
What if I don’t like chia seeds?
Flaxseeds or hemp seeds are okay substitutes, but chia’s the star for texture and thickening.
Is this a good breakfast?
For sure! It’s light but protein-rich enough to keep you going until lunch.
How long does it keep?
Up to 2 days in the fridge, but best eaten fresh for max yum and texture.
Final Thoughts
There you have it—your new go-to snack that looks like you spent an hour crafting it but actually took less time than scrolling your socials. It’s fresh, healthy, and plays nice with your gut.
Next time you want something sweet but sensible, this parfait’s got your back. Now go on, layer it up, snap a pic (because of course), and enjoy the heck out of that tasty, guilt-free treat. You’ve earned it. 🍓✨