Tropical fruit and citrusy sweetness mingle with a protein fortified whipped topping to bring chewing ease to this nostalgic minced and moist ambrosia. Ambrosia salad first gained popularity in the late 19th and early 20th century in the American South. The name “ambrosia” comes from Greek mythology, where it was the food of the gods, symbolizing luxury and delight. For home cooks, it was a way to turn simple pantry items of canned fruit, coconut, and marshmallows into a celebratory dish. You’ll still find it on many holiday tables, especially at Thanksgiving, Christmas, and Easter, because it bridges the gap between fruit salad and dessert.
Ambrosia vs. Watergate Salad
Ambrosia is often confused with another retro favorite: Watergate salad. While both are creamy fruit-based salads, they’re not quite the same. Ambrosia typically relies on yogurt or whipped cream folded with canned fruits, coconut, and sometimes marshmallows. Watergate salad, on the other hand, was born in the 1970s and is built around pistachio pudding mix, crushed pineapple, mini marshmallows, and whipped topping. Watergate has a distinct pale green color and a nutty flavor, while ambrosia stays more fruity and fluffy.
IDDSI Level 5 Minced & Moist Ambrosia Salad Recipe
Ingredients
Equipment
Method
- In a heatproof bowl, stir gelatin powder into ½ cup boiling water until fully dissolved (2 minutes). Stir in ½ cup cold water. Let gelatin sit at room temp for 10–15 minutes, until lukewarm. (Too hot and it will melt your Cool Whip/yogurt; too cold and it will set before you can fold.)
- Well drain and finely mince fruits. In a large bowl, whisk together yogurt and Cool Whip until smooth.
- After cooling time, slowly fold the lukewarm gelatin into the yogurt mixture until evenly blended. Stir in the minced, well-drained fruit.
- Cover and refrigerate 2-3 hours, or until the mixture is softly set and spoon cohesive. Optional: thicken fruit juices to gel for decoration and top with a dab of Cool Whip.
- For testing: Scoop with a spoon and let it mound slightly. It should hold shape, be easily mashed with the tongue, and not separate into liquid or dry bits. For the fork pressure test, press a sample against the plate with the back of a fork. It should squash easily and remain cohesive. It should not drip through the prongs of the fork.
Notes
- Puree 4 (PU4): Blend the Cool Whip, yogurt, and concentrated Jell-O and chill until set. Separately blend the pineapple, straining out fiber thickening to gel and pipe to create a design.
- Soft & Bite-sized 6 (SB6): Crushed pineapple may offer ready to go from the can for this level, but just be sure to test before adding.
- Easy to Chew 7 (EC7): Pineapple tidbits are often at an easy to chew level, but it is still high fiber so if feeding children or people that have difficulty protecting airway, crushed (or hand processed) pineapple is highly recommended.
- Protein: Use Greek yogurt over the sour cream, you can add a scoop of vanilla protein powder for even more.
- Fats: For higher fat content, full fat dairy is recommended. To decrease, use lower fat dairy or skip entirely.
- Carbs: Use sugar-free gelatin and reduce Cool Whip by half (you can swap some low sugar whipped topping to replace).
- Gluten-free: Double check your whipped topping and gelatin labels, but should be naturally GF.
- Dairy-free/Vegan: Use agar-based gelatin (or Konjac jelly comes in simple pouches that you don’t have to set) and vegan whipped topping (or a small amount of coconut cream); swap sour cream with coconut yogurt.
Why This Version Works for Minced & Moist Diets
Traditional ambrosia salad can sometimes separate, leaving pools of liquid at the bottom of the bowl. By adjusting the method to dissolving gelatin in half the water, letting it soften, then folding in yogurt, Cool Whip, and finely minced fruit, you create a salad that is cohesive, scoopable, and safe for people following an IDDSI Level 5 texture. It’s still familiar comfort food, just prepared in a way that supports hydration and nutrition while meeting texture guidelines.
A Modern Take on a Classic
What makes ambrosia worth revisiting is that it’s endlessly adaptable. You can lean traditional with oranges, pineapple, and coconut, or make it more modern with seasonal fruits like peaches or berries (well-minced and softened). Adding fortified ingredients such as protein-rich yogurt or nutrient-dense toppings keeps this vintage dish relevant for today’s kitchens, where taste, nostalgia, and nutrition all matter.
Ready for seconds?
If you’re a coconut lover, be sure to check out these Minced and Moist Coconut Curry Lentils. Or find more delicious desserts across all diet textures here.
Every recipe here is designed for texture sensitive eaters: from dysphagia to dental issues to picky eaters. Get recipe roundups and practical tips by joining the mailing list.
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