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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Comments Rating 5 (1 review)

2 Responses

  1. We wanted to eat the whole batch!

    This was absolutely amazing! A delicious, refreshing treat year around! My husband loved them and we wanted to eat the whole batch!

    1. BEAUTIFUL! Thanks Katelyn. This feedback made our day shine!!
      You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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