Low-FODMAP Strawberry, Orange & Lemon Mini-Trifles; Gluten-free, Vegetarian

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I am so excited to share this easy and fabulous recipe!  These low-FODMAP Mini Strawberry, Orange and Lemon Trifles are fresh and citrusy, with the welcome texture of a cookie crumble.  You can whip these up using my recipes for low-FODMAP lemon curd and low-FODMAP Nilla wafers, or use store bought versions if you know they are safe for your tummy.

Either way you make these, they are ready in a snap, but look super impressive and so elegant.

Try them with my low-FODMAP Vanilla Custard instead of the lemon filling, for a different flavor.

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Check out over 400 more low-FODMAP recipes on the blog! IBS friendly.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Strawberry, Orange & Lemon Mini-Trifles; Gluten-free, Vegetarian

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING

Serves 5

Prep time: 20 min

Chill time: 1 hour or longer


  • 325 grams strawberries (about 2 & 1/2 cups), cut into halves or smaller depending on their size
    • 65g is one low-FODMAP serving due to fructose
  • 2 medium oranges, peeled and pith removed. Isolate individual segments and cut these into halves depending on their size
    • 1 orange is one low-FODMAP serving
  • 1 tablespoon freshly squeezed orange juice
  • 1 & 1/2 tablespoons granulated sugar
  • 6 ounces coconut cream (canned) and chilled
    • This is usually found in the Asian foods section or canned goods
    • This is NOT the same as ‘cream of coconut’. Opt for canned coconut cream (unsweetened) or whole coconut milk (you can skim the top layer and use as cream)
      • 2 ounces is one low-FODMAP serving
      • Check out my low-FODMAP Grocery Shopping blog for my tips!
      • Can also use heavy whipping cream, as 1/4 cup is one low-FODMAP serving (non dairy-free version)
  • 6 ounces low-FODMAP lemon curd, prepared (or if you have a store-bought brand you tolerate)
  • 200 g low-FODMAP Vanilla wafer cookies, or low-FODMAP sugar cookies
    • Can also substitute store bought gluten-free shortbread or sugar cookies
      • This was about 10-11 cookies
    • I haven’t tried them, but options are:
      • Schar’s butter cookies (avoid their shortbread cookies as they contain honey)
        • Ingredients: corn starch , butter (milk), corn flour , sugar , soy flour , corn syrup , salt , rice starch , modified corn starch , leavening agent: (ammonium bicarbonate) , baking soda , natural flavoring , citric acid . Contains: Milk, Soy. May contain Lupine.
      • Walker’s brand shortbread cookies
        • Ingredients: Flour Blend (Rice, Potato Starch, Maize, Stabiliser: Xanthan Gum), Butter, Sugar, Salt
  • Garnish: fresh mint sprigs and more low-FODMAP whipped cream


  • Chop up the cookies into small chunks
  • Toss together first 4 ingredients, and let stand at room temperature 10 minutes
  • Meanwhile, drain your coconut cream and place in bowl of stand mixer with whisk attachment (or use heavy whipping cream)
  • Beat chilled coconut cream until thickened, then add lemon curd at low speed with an electric mixer until blended
  • Gradually increase mixer speed, beating until medium peaks form
  • In 4-5 small bowls or glasses (or 2-3 larger ones for sharing) layer 2 tablespoons of fruit mixture, then curd mixture then crushed cookies. Repeat layer once, then top with fruit mixture and curd mixture
  • Serve immediately, or chill before serving
    • The cookies will soften with time, so if you prefer them soft, then I suggest chilling for 4-6 hours before serving
    • These low-FODMAP mini-trifles will keep about 2 days in the refrigerator, but for best results, serve in the first 24 hours
  • Garnish with mint and additional whipped cream, if desired

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  1. Katelyn December 27, 2020
    • Rachel Pauls Food December 28, 2020

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