Coconut Cream Parfait

Tanya Eisenwasser

Print Recipe

Coconut cream layered with berries and granola.

Prep 10 min

Cook 3 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

Coconut Cream Base

• 1 can (13.5 oz) full-fat coconut milk (additive-free, just coconut and water), refrigerated overnight
• 1 tablespoon maple syrup
• 1/4 teaspoon vanilla powder (optional)
• Pinch of sea salt

Toppings

• 1 cup fresh blueberries
• 1/4 cup gluten-free rolled oats (or puffed rice cereal)
• 2 tablespoons pumpkin seeds
• 2 tablespoons unsweetened shredded coconut

Instructions

Make the Cream

1. Open the refrigerated can of coconut milk. Scoop out the thick cream from the top and place it in a bowl. Save the liquid for smoothies or other recipes.
2. Add the maple syrup, vanilla powder if using, and salt to the cream.
3. Whisk until smooth and creamy, about 1-2 minutes. If the cream is very firm, add 1-2 teaspoons of the reserved coconut water to help smooth it.

Prepare the Crunch

1. In a small bowl, combine the oats (or puffed rice), pumpkin seeds, and shredded coconut.
2. For extra crunch, toast the mixture in a dry skillet over medium heat for 2-3 minutes, stirring constantly. Let cool.

Assemble

1. Divide half the granola mixture between two glasses or bowls.
2. Add a layer of coconut cream.
3. Add a layer of blueberries.
4. Repeat layers, ending with berries on top.
5. Serve immediately.

Tips & Substitutions

• Refrigerate coconut milk overnight so the cream separates. Place the can upside down for easier scooping.
• Use fresh blueberries. Avoid strawberries, which are common histamine triggers. Fresh mango or pear also work.
• Add the granola just before serving so it stays crunchy. Pre-assembled parfaits will have soggy granola.
• Swap pumpkin seeds for hemp seeds. Both are generally well tolerated and add protein.
• Use puffed rice cereal if you react to oats. It gives a lighter crunch but still adds texture.

Why This Works

Coconut cream. Using coconut cream instead of yogurt avoids fermentation, which raises histamine levels. It provides a rich, creamy base without the risks of dairy.

Blueberries. Naturally low in histamine and generally well tolerated. They add sweetness and color without problematic compounds.

Pumpkin seeds. A good source of protein and minerals that are generally well tolerated. They add a satisfying crunch to the parfait.

Gluten-free oats. Certified gluten-free oats are commonly well tolerated and provide fiber and slow-release energy.

Storage

Best eaten immediately after assembling. The coconut cream base can be prepared and refrigerated for up to one day, but add the granola and fruit just before serving. Do not store the assembled parfait, as the granola will get soggy and the fruit will break down.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.