Strawberry Kiwi Breakfast Parfait

A strawberry kiwi breakfast parfait brings together fresh fruit, creamy yogurt and a satisfying crunch in one digestive-friendly meal. This low FODMAP breakfast option takes just 10 minutes to prepare and works perfectly for anyone managing IBS symptoms whilst craving something delicious. You’ll need a tall glass or jar, lactose-free yogurt, fresh strawberries and kiwi, plus a low FODMAP granola or cereal alternative. The recipe requires no cooking skills and gives you a balanced breakfast that’s gentle on sensitive digestion without compromising on taste or nutrition.

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Why this parfait works for sensitive digestion

This strawberry kiwi breakfast parfait follows strict low FODMAP guidelines whilst delivering the nutrients your body needs to start the day. Strawberries remain low FODMAP at 65 grams per serving, which equals about five medium berries. Kiwi is safe at 75 grams or roughly one medium fruit. Both fruits provide vitamin C, fibre and natural sweetness without triggering IBS symptoms.

Lactose-free yogurt forms the creamy base and offers protein plus probiotics that support gut health. The combination of protein and healthy carbohydrates keeps you full for hours without causing digestive distress. Many people with IBS struggle to find breakfast options that taste good and feel safe. This FODMAP friendly parfait solves both problems at once.

The layered structure isn’t just visually appealing. It helps with portion control and ensures you’re getting the right balance of nutrients. Each layer serves a purpose in creating a satisfying meal that won’t leave you hungry an hour later or dealing with uncomfortable symptoms.

Gather your low FODMAP parfait ingredients

Start with 150 grams of lactose-free Greek yogurt or a suitable plant-based alternative like coconut yogurt. Check the label to ensure no high FODMAP ingredients like inulin or chicory root have been added. Plain, unsweetened versions work best as you can control the sweetness level yourself.

You’ll need 65 grams of fresh strawberries and 75 grams of fresh kiwi. Wash the fruit thoroughly before use. For the crunchy element, choose 30 grams of low FODMAP granola or certified gluten-free oats. Rice puffs or corn flakes also work well if you prefer a lighter texture.

Optional toppings include a drizzle of maple syrup (one tablespoon maximum), a sprinkle of chia seeds (one tablespoon), or a few chopped walnuts (about 10 halves). These additions boost nutrition whilst staying within safe serving sizes. Keep everything measured and ready before you start assembling your healthy breakfast parfait.

Prepare your fruit and yogurt layers

Rinse your strawberries under cold water and pat them dry with a clean towel. Remove the green tops and slice each berry into quarters. Smaller pieces distribute better throughout the parfait and make each spoonful more enjoyable. Peel your kiwi and cut it into small cubes, roughly the same size as your strawberry pieces.

Give your lactose-free yogurt a good stir to ensure smooth consistency. If it seems too thick, you can thin it slightly with a splash of lactose-free milk. Too runny? That’s fine as well, though thicker yogurt creates better defined layers in your glass.

Arrange all your prepared ingredients within easy reach. Having everything ready makes the assembly process quick and prevents you from rushing through the layering. This organisation also helps if you’re making multiple parfaits at once for meal prep purposes.

Layer your breakfast parfait perfectly

Start with two tablespoons of yogurt at the bottom of your glass or jar. This creates a stable base and prevents your crunchy elements from getting soggy too quickly. Add a layer of strawberry pieces, using about one third of your prepared fruit.

Sprinkle one third of your granola or cereal over the strawberries. Press it down gently with the back of a spoon. This light compression helps create distinct layers that look appealing and hold their shape. Add another two tablespoons of yogurt, spreading it carefully to the edges of your container.

Layer in your kiwi pieces next, followed by another portion of your crunchy element. Top with the remaining yogurt, then finish with the last of your fruit and granola. The final layer should showcase the colourful fruit and create an appetising presentation. If you’re adding optional toppings like maple syrup or seeds, now is the time to drizzle or sprinkle them on top.

The key to a visually appealing layered breakfast parfait is taking your time with each addition. Rushing creates messy layers that blend together. Well-defined layers make the parfait more enjoyable to eat as you get different textures and flavours in each spoonful.

Customise your parfait for dietary needs

Swap strawberries for blueberries if you prefer, keeping to 40 grams to stay within low FODMAP limits. Raspberries work well too at 60 grams per serving. Orange segments (one small orange) add citrus brightness whilst remaining IBS friendly. Mix and match fruits based on what’s in season or what you have available.

For extra protein, stir a scoop of low FODMAP protein powder into your yogurt before layering. Peanut butter (two tablespoons maximum) adds richness and healthy fats. If you’re following a grain-free diet, replace granola with chopped nuts, seeds, or coconut flakes. Just watch your portions as these ingredients can be high in FODMAPs in larger amounts.

Plant-based eaters can use coconut yogurt or almond milk yogurt as their base. Check labels carefully as some brands add high FODMAP sweeteners or thickeners. The parfait works just as well with these alternatives and delivers the same satisfying breakfast experience.

Store and meal prep parfaits safely

Prepare your fruit and portion your yogurt the night before to save morning time. Store cut fruit in an airtight container in the fridge for up to 24 hours. Keep your crunchy elements separate in a small container or bag until you’re ready to eat.

Fully assembled parfaits last about 4 hours in the fridge before the granola starts getting soft. If you need longer storage, layer just the yogurt and fruit, then add your crunchy topping right before eating. This method keeps everything fresh for up to 2 days.

Mason jars work brilliantly for portable parfaits. Pack your granola in a separate small container or bag that fits in your lunch bag. When you’re ready to eat, simply open the jar and sprinkle the crunchy layer on top. This approach lets you enjoy a fresh-tasting digestive friendly breakfast even when you’re away from home.

Avoid freezing assembled parfaits as the yogurt and fruit don’t thaw well. The texture becomes watery and unpleasant. Stick to refrigeration for best results with this easy breakfast recipe.

This simple approach to breakfast gives you control over your ingredients whilst supporting your digestive health goals. The parfait adapts easily to your preferences and dietary requirements. You’re getting real nutrition in a format that’s both practical and enjoyable. Start your day with confidence knowing your meal works with your body rather than against it.