Low FODMAP Pina Colada Smoothie
This yummy low FODMAP smoothie will take you on a mini-vacay to the tropics! Creamy coconut milk, tangy coconut yogurt and sweet + tangy pineapple will have your tastebuds doing a little dance. If you’re looking for a quick and easy vegan low FODMAP breakfast, this 5 minute meal is a great break from the everyday.
I LOVE a Pina Colada…and I make a good one. With Coco Lopez, always. And enough rum to make it a sipping drink. But this is a post about BREAKFAST…so I digress!
Smoothies make mornings a LOT easier, and when you’re on a low FODMAP eating plan it’s really helpful to have some meals in your back pocket that you don’t have to put too much effort into. This low FODMAP pina colada smoothie is vegan (of course!) and a great example of how foods that contain FODMAPs can be enjoyed in smaller low FODMAP portions.
There is a huge misconception that you have to give up higher FODMAP plant foods when in fact, there are established low FODMAP portion sizes for many higher FODMAP plants (including chickpeas!). So nope, you don’t have to give up your plant-based or vegan eating simply because you need to go low FODMAP for your irritable bowel syndrome. If you’re struggling with implementing a low FODMAP approach to gut health, don’t go it alone – consider some one-on-one time with our dietitians to ensure that you’re well nourished and energized as you help your gut heal.
What is a Pina Colada?
A Pina Colada is a frozen blended drink that originated in Puerto Rico. It’s typically made with coconut cream, pineapple juice and rum. It’s also freaking delicious.
Pina Colada Smoothie Ingredients + Substitutions
This easy vegan + low FODMAP pina colada smoothie takes just 5 minutes to make and 6 simple ingredients! Here’s what you’ll need:
- Pineapple (fresh or frozen): pineapple is low FODMAP in a one cup serving but measure carefully – 1 1/4 cup servings are too high in fructans, according to the Monash Low FODMAP app.
- Coconut Milk: use the canned, full fat coconut milk for a bit of richness. You could also use canned coconut cream for a richer smoothie.
- Coconut yogurt: use unsweetened non-dairy coconut-based yogurt to add a bit of tart + tangy freshness to the smoothie. If you’re not low FODMAP, use any non-dairy yogurt you wish!
- Ground flax: ground flax adds a bit of fibre and some omega 3 fatty acids. If you prefer, you can sub hemp hearts or ground chia. All are low FODMAP in a 1 tablespoon serving.
- Maple syrup: if your pineapple is super sweet, or you just like it tart, you might not need this…but since I was billing this as a Pina Colada, a little maple syrup helps it taste lightly sweet as you would expect.
DOWNLOAD YOUR FREE LOW FODMAP STARTER KIT HERE!
More Vegan Low FODMAP Smoothie Recipes
Low FODMAP Pina Colada Smoothie
- 1 cup pineapple, fresh or frozen
- ½ cup unsweetened coconut non-dairy yogurt
- ½ cup unsweetened almond or macadamia milk
- ¼ cup full fat canned coconut milk, use light for a lighter texture
- 1 tablespoon ground flax, or chia
- 1 tablespoon maple syrup, omit if pineapple is extra sweet
- 1 cup ice, omit if using frozen pineapple
- 1 handful baby spinach
- 1 scoop low FODMAP protein powder, like a brown rice protein
- In a blender, add pineapple, coconut yogurt, almond milk, coconut milk, flax, maple syrup, ice and baby spinach if using. Blend until smooth, about 1 minute, and enjoy!