Low FODMAP Lactose-Free Greek Yogurt with Blueberries
Low FODMAP Lactose-Free Greek Yogurt with Blueberries This Low FODMAP Lactose-Free Greek Yogurt with Blueberries is a thick and creamy breakfast or snack that's kind to your gut and loaded with protein and antioxidants.
Equipment
- Spoon
- Small serving bowl
Ingredients
- 3/4 cup lactose-free Greek yogurt plain, unsweetened
- 1/4 cup blueberries up to 40g for FODMAP-safe serving
- 1 tsp chia seeds or a drizzle of maple syrup (Optional) pure, low FODMAP portion
Instructions
- Scoop yogurt into a small serving bowl.
- Top with blueberries and optional chia seeds or syrup.
- Serve immediately.
Notes
Nutrition Table:
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 165 kcal | — |
| Protein | 14 g | 28% |
| Carbohydrates | 12 g | 4% |
| Dietary Fiber | 2 g | 7% |
| Total Fat | 5 g | 8% |
| Saturated Fat | 3 g | 15% |
| Sodium | 60 mg | 3% |
| Potassium | 220 mg | 6% |
| Calcium | 180 mg | 18% |
| Iron | 0.3 mg | 2% |
| Omega-3 | 0.1 g (with chia) | — |
| Sugar (Natural) | 7 g | — |
Important Notes:
- Choose unsweetened, lactose-free Greek yogurt to avoid hidden FODMAPs.
- Limit blueberries to 40g per serving to stay within safe limits.
- Chia seeds are optional — limit to 1 tsp during a flare-up.