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    Home » Low FODMAP Recipes » Low FODMAP Dragon Fruit Smoothie Bowl

    Low FODMAP Dragon Fruit Smoothie Bowl

    Published: Jan 21, 2019 | Updated: Aug 13, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    A hot pink low FODMAP dragon fruit smoothie bowl is topped with kiwi slices and coconut flakes in a white bowl on a white marble slab. Dark gray text reads Low FODMAP Dragon Fruit Smoothie Bowl and Fun Without FODMAPs.
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Hot pink (FODMAP-friendly) smoothie bowl? Yes, please! Pretend you’re on a tropical getaway with this colorful Low FODMAP Dragon Fruit Smoothie Bowl. 

    A hot pink low FODMAP dragon fruit smoothie bowl is topped with kiwi slices and coconut flakes in a white bowl. An antique spoon is placed in the foreground and a light pink and white cloth napkin rests in the background.

    THE RECIPE REDUX

    It’s that time again to participate in the monthly Recipe Redux Challenge! The Recipe Redux challenges dietitian recipe developers to create a healthy recipe around a theme determined at the beginning of the month.

    Defining healthy is relative and can have a different meaning to different people. So, for a frame of reference, the Recipe Redux definition of “healthy” aims to:

    • Reduce overall calories and/or sugar
    • Increase fiber
    • Lower saturated fat and/or increase mono- or polyunsaturated fats
    • Reduce sodium (salt) from processed foods
    • Showcase at least one health-promoting food group mentioned in the Dietary Guidelines like vegetables, fruits, nuts and seeds, whole grains, etc.

    This month’s theme is to introduce a ‘newer’ ingredient and share it in a healthy recipe – new year, new ingredient.

    An overhead shot of a hot pink low FODMAP dragon fruit smoothie bowl. Kiwi slices and coconut flakes are artistically placed on top for a pop of color.

    DRAGON FRUIT OR PITAYA

    Dragon fruit (aka pitaya) is a relatively new-to-me ingredient. Only within the last couple of years has this tropical fruit become locally available to me in the midwest. When I first saw it in stores, I was super excited because I think it is such a fun fruit! And, it happens to be FODMAP-friendly!

    Per Monash University, a low FODMAP serving of dragon fruit is 1 medium or 330 grams [but technically, no FODMAPs were detected 🙂 ]

    Dragon fruit or pitaya is native to Central and South America, but it’s also grown in other tropical regions of the world. In fact, I ate A LOT of locally-grown dragon fruit in Bali during my yoga teacher training, usually in the form of smoothie bowls – the inspiration for today’s recipe!

    Pitaya or dragon fruit is hard to miss with its hot pink and neon green spiky-looking shell. The inside flesh is the part that you eat. It can be either white or hot pink and is dotted with little black, edible seeds. The flavor is pretty mild with just a hint of sweetness and the texture kind of reminds me of a watery kiwi. 🙂 Nutritionally, dragon fruit is packed with fiber and vitamin C. 

    Locally, I am only able to find the white-fleshed dragon fruit in its fresh form. However, I recently discovered Pitaya Plus frozen hot pink dragon fruit cubes at my local Woodman’s and think they’re a really fun way to jazz up smoothies or smoothie bowls!

    A low FODMAP dragon fruit smoothie bowl sits on a white marble slab.

    LOW FODMAP DRAGON FRUIT SMOOTHIE BOWL

    As written, this low FODMAP dragon fruit smoothie bowl features frozen dragon fruit, frozen pineapple, almond milk, and a bit of protein powder. We’re all unique and have different nutritional needs/preferences, so I always like to provide some options.

    Smoothies and smoothie bowls tend to skew higher in carbohydrates. So, I like to add a bit of protein powder and fat (toppings) to help balance things out a bit, nutritionally-speaking.

    FODMAP-FRIENDLY PROTEIN POWDERS

    To date, pea protein and (sprouted) brown rice protein have been tested and have low FODMAP servings (check the Monash University FODMAP app). Also, Stellar Labs Nutrition (in the US) has a full line of FODMAP Friendly certified protein powders, both whey- and plant-based.

    On a personal note, I am currently using this for a “protein powder” – not tested, but purely peptides (aka broken down proteins). FODMAPs are carbohydrates, so this product shouldn’t be problematic from a FODMAP-standpoint.

    LOW FODMAP MILK AND MILK ALTERNATIVES

    Personally, milk products, even the lactose-free ones, don’t agree with me. So, I’ve opted to use unsweetened almond milk. If you tolerate dairy, feel free to sub in lactose-free milk. The low FODMAP diet doesn’t have to be dairy-free unless you (or your body) choose it to be. 🙂 

    Overhead shot of a hot pink low FODMAP dragon fruit smoothie bowl topped with kiwi slices and coconut flakes. The bowl is sitting on a white marble slab and is framed by a white and light pink striped napkin and an antique spoon. Dark gray text reads Low FODMAP Dragon Fruit Smoothie Bowl and FUN WITHOUT FODMAPS.
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    Low FODMAP Dragon Fruit Smoothie Bowl


    • Author: Em Schwartz, MS, RDN
    • Total Time: 5 minutes
    • Yield: 1 serving 1x
    • Diet: Low Lactose
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    Description

    Hot pink (FODMAP-friendly) smoothie bowl? Yes, please! Pretend you’re on a tropical getaway with this colorful Low FODMAP Dragon Fruit Smoothie Bowl.


    Ingredients

    Scale

    Smoothie Bowl

    • 1 cup frozen dragon fruit cubes
    • ½ cup frozen pineapple
    • 2 tablespoons plain or vanilla-flavored low FODMAP protein powder
    • ½ cup low FODMAP milk (I use almond milk)

    Optional Toppings:

    • 1 tablespoon shredded coconut
    • ½ kiwi, peeled and sliced or diced

    Instructions

    1. Place frozen dragonfruit, frozen pineapple, protein powder, and almond milk into a blender. Blend until smooth.
    2. Pour into a bowl and top with optional shredded coconut and kiwi. Serve cold.

    Notes

    Dragon Fruit: FODMAPs not detected by Monash University. The suggested serving is 1 medium or 330 grams.

    Pineapple: A low FODMAP serving is 1 cup (chopped) or 140 grams. 

    Kiwi: A low FODMAP serving is 2 small (peeled) or 150 grams. 

    • Prep Time: 5 minutes
    • Cook Time: 0 minutes
    • Category: Smoothie Bowl
    • Method: Blender
    • Cuisine: American

    Keywords: low FODMAP, low FODMAP smoothie, smoothie bowl, pitaya

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    A hot pink low FODMAP dragon fruit smoothie bowl is topped with kiwi slices and coconut flakes in a white bowl on a white marble slab. Dark gray text reads Low FODMAP Dragon Fruit Smoothie Bowl and Fun Without FODMAPs.
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    Reader Interactions

    Comments

    1. Serena says

      January 22, 2019 at 8:58 am

      THis is absolutely gorgeous!! Bet it’s delish too!

      Reply
      • Emily says

        January 22, 2019 at 10:50 am

        Thanks, Serena!

        Reply

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