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mango granola parfait in a glass jar with pistachios topping it next to a white and black striped cloth.
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5 from 4 votes

Mango Granola Parfait

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!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast, Snack
Cuisine: American, British
Diet: Vegan, Vegetarian
Servings: 1 serving
Calories: 410kcal
Author: Claire

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.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
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. 
 

Nutrition

Calories: 410kcal | Carbohydrates: 57g | Protein: 10g | Fat: 20g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 116mg | Potassium: 654mg | Fiber: 7g | Sugar: 31g | Vitamin A: 1305IU | Vitamin C: 34mg | Calcium: 78mg | Iron: 5mg