Pumpkin Pie Parfait



Ready In:

24 Hours



Good For:


About this Recipe

Pumpkin is a staple of any holiday menu; plus, it’s rich in vitamin A and low in calories. If you’re looking for creative ways to utilize this seasonal fruit, look no further than this delicious pumpkin pie parfait! Made with healthy sweetener and thickening agent alternatives, like maple syrup and ground chia seeds, this recipe provides a nutrient-rich twist to a favorite fall classic.



4.18 GRAMS


33.31 GRAMS


29.18 GRAMS


1 can pure pumpkin puree (15 oz.)

5 Tbsp. maple syrup

½ tsp. cinnamon

¼ tsp. nutmeg

2 tsp. ground chia

1 tsp. orange zest

Pinch ground cloves

Pinch salt  

3 ginger molasses cookies (homemade or store bought)

Coconut whipped cream:

2 cans coconut milk (13.5 oz), refrigerated overnight or ideally ~24 hours**

¾ tsp. vanilla extract

2–3 Tbsp. maple syrup (to taste)

Step by Step Instructions

Step 1

Combine pumpkin puree, maple syrup, cinnamon, nutmeg, ground cloves, and salt. Whisk until smooth. Add ground chia and orange zest and whisk vigorously for 1–2 minutes. Cover with plastic wrap and place in fridge overnight.

Step 3

Open the cans of coconut milk. The thick coconut flesh/fat should have separated from the liquid. Scoop out the coconut solids and add to the empty mixing bowl. Set aside any remaining liquid. Using an electric mixer beat the coconut cream on medium-high speed. It should take 1-2 minutes to fluff up. Add the vanilla extract and maple syrup. Mix for another 30 seconds.

Step 2

The next day, place an empty bowl in the freezer about 20 minutes before you are ready to serve dessert. Remove bowl once chilled.

Step 4

Remove the pumpkin mixture from the fridge and whisk for 1 minute to fluff it up. Take a quarter of the whipped cream and add it to the chilled pumpkin mixture. Fold in gently to incorporate.

Step 5

Assemble the parfaits. Alternate layers between pumpkin, whipped cream, and crumbled cookies. Serve immediately.

Note: **Coconut whipped cream requires a full-fat canned coconut milk (not light). For this reason, do not use refrigerated coconut milk in the carton (not enough fat).