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    Home » Recipes » Breakfast

    Published: Dec 19, 2020 · Modified: Feb 4, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Mango granola parfait

    This mango granola parfait is a fun breakfast, snack, or a dessert that feels quite indulgent. It combines granola with a layer of coconut cream, and a really simple mango puree. Vegan and gluten-free if you use suitable oats.

    mango granola parfait in a glass jar.

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and is much appreciated support towards the running of the blog.

    Why you'll love this recipe

    • Tropical - mango always feels like a treat, and especially for breakfast.
    • Healthy - packed with fruit and healthy oats.
    • Versatile - top with the nuts and seeds you prefer.

    Ingredients

    Making this mango breakfast bowl (or pot!) combines just a few ingredients, and mostly pantry and freezer staples. The main ingredients you will need are:

    • Mango - use fresh or frozen. If using frozen then you may need to thaw beforehand so it blends.
    • Granola - either use a favourite or see the options below!
    • Coconut cream - used as a swap here for yoghurt.
    • Non-dairy milk - use the type that suits you best.
    • Maple syrup - for a touch of sweetness.
    • Pistachio nuts - go so well with mango. Make sure to use unsalted ones!

    Granola options

    There are a few tasty granola recipes here on the site you may enjoy:

    Chia seed granola

    Apple and pumpkin seed granola

    Ginger brazil nut granola

    mango granola parfait in a glass jar with pistachios nuts on top.

    Step by step instructions

    Step 1: In a blender, pulse blend your mango along with the non-dairy milk and maple syrup. If using frozen mango you may need to either thaw it beforehand or use a little more milk. Blend to a thick puree.

    Step 2: Layer the granola on the bottom of your jar, spoon in the coconut cream, another small layer of granola and then your mango puree. Top with the pistachio nuts.

    mango granola parfait in a glass jar.

    Mango and a low histamine diet

    One of the more frustrating aspects of a low histamine diet is the debate over the histamine content of some foods, and mango is one of them. The SIGHI list (which I use most often) rates it as 1 for histamine on a scale of 0-3. It has a ? as a liberator and a note that states ‘to be debated. Is often well tolerated’.

    A little research of other histamine lists actually had mango as low histamine, and one stated that it had antihistamine properties. All very confusing to have conflicting advice isn’t it! I would suggest only trying the recipe if you know you are OK with mango, or under the guidance of a dietician if you are unsure.

    More breakfast recipes

    Apple pie porridge

    Baked peach and coconut oatmeal

    Blueberry coconut chia pudding

    Maple chia pudding with blueberry jam

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    mango granola parfait in a glass jar with pistachios topping it.

    Mango granola parfait

    Claire
    A fun breakfast idea that combines layers of granola, coconut cream and mango. A vegan, gluten-free (using suitable oats) and low histamine recipe. A hit with adults and kids alike I think!
    5 from 2 votes
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    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Breakfast, Snack
    Cuisine American, British
    Servings 1 person

    Equipment

    • Nutribullet or food processor

    Ingredients
      

    • ½ cup granola
    • 2 tablespoon coconut cream
    • ½ cup mango
    • 2 tablespoon non-dairy milk more if using frozen mango
    • 2 tablespoon pistachio nuts crushed
    • 1 teaspoon maple syrup

    Instructions
     

    • Make your granola, if you do not have any to hand. See above for some granola recipe ideas!
    • In a blender, pulse blend your mango along with the non-dairy milk and maple syrup. If using frozen mango you may need to either thaw it beforehand or use a little more milk. Blend to a thick puree.
    • Layer the granola on the bottom of your jar, spoon in the coconut cream, another small layer of granola and then your mango puree. Top with the pistachio nuts and a sprinkle of desiccated coconut.
    • Serve immediately and enjoy!

    Notes

    • Adjust the quantities of granola and puree to your preference. Some people love a lot of granola, others just a little sprinkle. I would have a fair amount of puree as the granola would be quite dry otherwise.
    • It's best not to leave the jar to sit after assembled as the coconut cream and mango puree will make the granola go a little soggy.
    • If you prefer you can add some non-dairy milk in with the granola for a 'wetter' consistency.
     
    Swiss interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients in this tropical mango breakfast pot score 0 on the SIGHI list, with the exception of:
    • mango, which scores 1 and has a ? as a liberator. The note states 'to be debated. Is often well tolerated'. Other lists rate mango as low histamine. Only use if you know you are able to tolerate.
    • granola - will vary depending upon ingredients used.
    • non-dairy milk - varies depending upon type used. 
     
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Katie Clark says

      January 27, 2021 at 1:36 pm

      5 stars
      Making a version of this for breakfast this morning. 💜

      Reply
      • throughthefibrofog says

        January 28, 2021 at 7:31 pm

        Hope you enjoy it!

        Reply

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    Recipe Rating




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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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