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.
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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:
Apple and pumpkin seed granola
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 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
Baked peach and coconut oatmeal
Blueberry coconut chia pudding
Maple chia pudding with blueberry jam
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Mango granola parfait
Equipment
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.
- 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.
Katie Clark says
Making a version of this for breakfast this morning. 💜
throughthefibrofog says
Hope you enjoy it!