Low FODMAP Grilled Pineapple with Yoghurt & Rice Cakes
Ingredients
MAKE GLUTEN FREEServings:
(2 rice cakes)Grilled Pineapple with Yoghurt & Rice Cakes
2
rice cake*
0.5
fresh pineapple (cut into chunks)
2
plain lactose free yoghurt (or coconut yoghurt)*
0.25
chia seeds (small sprinkle)
Equipment
- medium frypan
Low FODMAP Grilled Pineapple with Yoghurt & Rice Cakes
Looking for a delicious low FODMAP snack? Grilled pineapple with low FODMAP yoghurt and rice cakes is the perfect option. I love this snack as it helps curb my sweet tooth while helping me enjoy a serve of fruit. Coconut yoghurt has recently been tested as low FODMAP and is an awesome way to create a piña colada on a rice cake.
Note on rice cakes: According to Monash University rice cakes are low FODMAP in 2 cake (28g serves), however they do become high FODMAP for fructans in large 4 cake serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
(2 rice cakes)Grilled Pineapple with Yoghurt & Rice Cakes
2
rice cake*
0.5
fresh pineapple (cut into chunks)
2
plain lactose free yoghurt (or coconut yoghurt)*
0.25
chia seeds (small sprinkle)
Equipment
- medium frypan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
164
Fat
1.5g
Saturates
0.4g
Protein
3.8g
Carbs
34.4g
Sugars
9.2g
Fibre
1.5g
Salt
0g
Iron
0.7mg
Calcium
54.7mg
Calories
204
Fat
7.7g
Saturates
6.1g
Protein
3.5g
Carbs
31.2g
Sugars
6.7g
Fibre
2.2g
Salt
0g
Iron
1.4mg
Calcium
22.7mg
Calories
164
Fat
1.5g
Saturates
0.4g
Protein
3.8g
Carbs
34.4g
Sugars
9.2g
Fibre
1.5g
Salt
0g
Iron
0.7mg
Calcium
54.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cut the pineapple into chunks. Spray lightly with oil and grill in the oven on high for about 5 minutes per side. If you are feeling impatient, you can skip this step and just use raw pineapple.
- Spread the coconut yoghurt or lactose free yoghurt onto the rice cakes, add the pineapple and sprinkle with chia seeds (optional). Enjoy!
Buying Tips
Check the coconut yoghurt/lactose free yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fruit juice, high fructose corn syrup or high FODMAP fruit.
Choose plain rice cakes or rice crackers and avoid ones that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, milk solids, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Also check that there is no inulin (chicory root/dietary fibre) listed in the ingredients list.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
