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

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.

Course: Dessert
Cuisine: American
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Makes: 16 Servings
Calories: 255 kcal
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.

Notes:

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 1/3 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 1/2 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 1/4 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.

Nutrition Facts
Low FODMAP Red, White & Blue Trifle
Amount Per Serving
Calories 255 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 1mg0%
Carbohydrates 16g5%
Fiber 1g4%
Sugar 9g10%
Protein 5g10%
Vitamin C 1mg1%
* Percent Daily Values are based on a 2000 calorie diet.