Recipes | Desserts & Pastries

Low FODMAP Red, White & Blue Trifle

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Our Low FODMAP Red, White & Blue Trifle combines our Low FODMAP Angel Food Cake, no-FODMAP strawberries and blueberries with a whipped yogurt cream for a fabulous party dessert. Perfect for 4th of July, Memorial Weekend or anytime you are looking for a pretty berry dessert. This trifle celebrates summer fruit! The angel food cake is sweet, and we think the yogurt cream tempers the sweetness perfectly.

closeup of Low FODMAP Red, White & Blue Trifle in clear glass trifle bowl; blue background with blue plates

Berries & FODMAPs

Strawberries might be our very favorite NO FODMAP fruit! They are juicy, sweet and so versatile. We love them raw in fruit salad, baked into treats, like our insanely popular Strawberry Bread, pies, you name it.

Here we cook them with sugar and lemon juice to make a juicy flavorful compote.

Blueberries have a low FODMAP serving size of 40 g per person, which is a generous ¼ cup. When you are looking at the Monash app always remember that the amount is per serving portion, which means you can use more in a recipe that is then divided into several servings.

Similarly, to the strawberries, we cook the blueberries with sugar and lemon juice to create a deep purple compote.

vertical image of Low FODMAP Red, White & Blue Trifle in clear glass trifle bowl; individual serving on blue plate alongside with silver spoon

What Is A Trifle?

Trifles are fantastic party dishes because they even get better upon sitting for a bit – all the components start melding together – and everything is in one pretty bowl, ready to serve with a big spoon.

They are usually made from a cake component, fruit, custard, pastry cream and/or whipped cream and often alcohol as well such as sherry, white wine, brandy or a liqueur.

The aim is to create a panoply of textures, flavors and colors that work well together

Read more about the history of trifles at our sister-site Bakepedia.

Trifle Bowls

You need the proper bowl for your trifle. It should be clear, to show off your colorful ingredients, and have some depth to it. Most are about 10 to 12 cups (2.4 L to 2.8 L) in volume. The one I have used here is about 9-inches (23 cm) across the top and 5-inches (12 cm) deep. Depending on your dish, the whole finished look might be a bit different, but aim for a 10 to 12 cups (2.4 L to 2.8 L) volume.

overhead vertical image of Low FODMAP Red, White & Blue Trifle in clear glass trifle bowl; individual serving on blue plate alongside with silver spoon

 

How To Make A Trifle?

Making a trifle is the fun part. Some trifles are carefully layered to show each component in a distinct horizontal presentation. Our Low FODMAP Cranberry Raspberry Cheesecake Trifle shows such layers.

My idea with this Low FODMAP Red, White & Blue Trifle was to make it easy and fun! So, for this one you are just going to throw casual blobs and globs in your bowl!

As mentioned above, it is an assembly of several components: Low FODMAP Angel Food Cake, which you do have to bake and cool in addition to a strawberry sauce, blueberry sauce, and then a luscious whipped yogurt cream.

What Can I Make Ahead?

There are a few components for our Low FODMAP Red, White & Blue Trifle that can be made ahead:

  1. Bake our Low FODMAP Angel Food Cake up to 2 days ahead. Store well wrapped in plastic wrap at room temperature.
  2. Make both fruit compotes up to 2 days ahead. Refrigerate in airtight containers (separately).

If you take advantage of both do-ahead tips, this trifle will come together very quickly. The yogurt cream should be whipped right before assembly.

Which Yogurt Should I Use?

Many different kinds of yogurt are low FODMAP. There are lactose-free and small servings of Greek and traditional yogurt do have low FODMAP serving sizes. And then there are some alt dairy yogurts.

For this recipe you want a thick lactose-free yogurt and they do not get any better than Siggi’s. Their plain lactose-free whole milk yogurt is so thick, so mild and so delicious it literally tastes and feels extravagant. It has an amazingly creamy mouthfeel that we love, and it is the yogurt I recommend for this recipe. I cannot vouch for whipping various alt yogurts.

If you cannot find the Siggi’s, then use another whole milk lactose-free yogurt. It does have to be thick though. If yours is watery, then drain it in a cheesecloth lined strainer for a bit before whipping.

Assembling Your Trifle

Make the fruit sauces as directed; they will be thick, glossy and still very juicy. Give them time to cool to at least room temperature, but they do not have to be chilled. While they are cooling you can prep the cake.

blueberry sauce cooking for trifle

I will often instruct one to carefully cube the cake component or to lay it in the trifle bowl in a solid round. Here you are going to tear off hunks of angel food cake into fluffy bits. Just use your fingers.

tearing angel food cake into fluffy pieces for trifle

Then make the whipped yogurt cream with an electric mixer. Simply combine the thick yogurt, cream and sugar in a bowl and beat with an electric mixer until firm peaks form.

whipped yogurt cream showing firm peaks

Then it is time to bring all the components together.

For the first layer, place pieces of torn cake in the trifle bowl to cover the bottom and begin creating your trifle by adding dollops of your whipped yogurt cream. Just aim your whipped cream dollops in the areas between the pieces of cake.

angel food cake and whipped yogurt cream in trifle bowl

Then dollops of each sauce are added. I added strawberry first:

creating trifle; blueberry sauce not added yet

Then I added some blueberry sauce and then repeated all those steps until all the ingredients were used up. It looks messy looking down into the trifle bowl, but trust me – it will work!

building layers of trifle in trifle bowl

For the images I saved some of the whipped yogurt cream for the very top, last layer. But there is really no wrong way to go.

Low FODMAP Red, White & Blue Trifle in clear glass trifle bowl; individual serving on blue plate alongside with silver spoon; vertical image

It is so easy to make. Get the kids involved, too! They love making art with their food and this certainly qualifies. The trifle can be served right away or can be refrigerated for up to 6 hours before serving.

More Low FODMAP Berry Desserts

For more red, white and blue inspiration, check out our Low FODMAP Mixed Berry Slab Pavlova and our Fourth of July Flag Slab Pie.

And for more berry focused desserts, try our The Berries Pie, Crumb Topped Berry Slab Pie, Strawberry Sherbet, Strawberry Shortcake, Blueberry Pie, Blueberry Sour Cream Bundt Cake and Rhubarb Raspberry Crostata, to name just a few!

 

closeup of Low FODMAP Red, White & Blue Trifle in clear glass trifle bowl; blue background with blue plates
5 from 1 vote

Low FODMAP Red, White & Blue Trifle

Our Low FODMAP Red, White & Blue Trifle combines our Low FODMAP Angel Food Cake, no-FODMAP strawberries and blueberries with a whipped yogurt cream for a fabulous party dessert. Perfect for 4th of July, Memorial Weekend or anytime you are looking for a pretty berry dessert. This trifle celebrates summer fruit! The angel food cake is sweet, and we think the yogurt cream tempers the sweetness perfectly.

Makes: 16 Servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

Strawberry Compote:

  • 1- pound (455 g) fresh strawberries; hulled and chopped; divided
  • 3 tablespoons sugar
  • 1 ½ teaspoons lemon juice

Blueberry Compote:

  • 2 cups (285 g) fresh blueberries
  • ½ cup (120 ml) water
  • ¼ cup (50 g) sugar
  • 1 teaspoon lemon juice

Cake, Yogurt Cream Topping & Assembly:

Preparation:

  1. For the Strawberry Compote: Place half of the chopped strawberries berries in a pot with the sugar and lemon juice. Mash with a potato masher. Cook over low-medium heat, mashing every now and then, until they become very juicy and sauce-like. Simmer for a few minutes until the mixture thickens a bit, then remove from stove and fold in the remaining chopped berries. Cool before assembling trifle.

  2. For the Blueberry Compote: Place blueberries, water, sugar and lemon juice in a saucepan. Very lightly mash with a potato masher; I like to leave some berries whole. Cook over low-medium heat, until sauce becomes very juicy and sauce-like. Simmer for a few minutes until the mixture thickens a bit, then remove from stove. Cool before assembling trifle.

  3. Trifle Assembly: Have your trifle bowl at the ready. Tear the cake into large (bigger than bite-sized) fluffy pieces. Whip the yogurt, cream and sugar with an electric mixer, until firm almost stiff, peaks form.

  4. Place a layer of torn cake pieces along the bottom of your trifle bowl. Now summon your inner Jackson Pollock. Just start adding blobs and gobs of the whipped cream here and there, dollops of both fruit compotes and keep layering until you have used up all of the ingredients. If you like you can save some of the cream to dollop on the top as I have shown in the images. There is no wrong way! Get the kids involved and have fun!
  5. The trifle is ready to serve or may be refrigerated for up to 6 hours before serving. Just get in there with a large spoon and slop it on a plate. It is a bit messy, but no one will mind, promise. Keep an eye on portion control for FODMAP purposes.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Blueberries: Blueberries have also been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at ⅓ cup or 50 g.
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
    Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dessert
Cuisine: American

Nutrition

Calories: 255kcal | Carbohydrates: 16g | Protein: 5g | Fat: 6g | Sodium: 1mg | Fiber: 1g | Sugar: 9g | Vitamin C: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.