Pumpkin Pie Parfaits

Thanksgiving is right around the corner and I think we can all agree that pumpkin pie is a MUST on the holiday table. I look forward to it every single year and allow myself to fully enjoy the real thing since it’s not something I have very often. And that’s important to remember when it comes to celebrating the holidays – enjoying your favorite dishes without guilt is part of having a healthy relationship with food.

But sometimes (in a “normal” year…) a holiday can turn into several parties with endless food options, so I’m often looking for holiday-inspired recipes that are a bit more nutritious so I can enjoy pumpkin pie more than once. That’s where these pumpkin pie parfaits come into play.

The pumpkin layer is a mix of pumpkin puree (not pumpkin pie filling), vanilla Greek yogurt, maple syrup, cinnamon and nutmeg (hello, yum!). And the creamy layer is made with low fat cream cheese, vanilla Greek yogurt, vanilla and just a little bit of sugar. And we can’t forget the graham cracker and crushed almonds to bring it all home. It’s seriously delicious, and a higher protein, higher fiber and lower fat option than traditional pumpkin pie and many pumpkin desserts.

So go ahead and savor every last bite.

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Pumpkin Pie Parfaits

  • Author: Julie Andrews
  • Prep Time: 5-10 mins
  • Cook Time: 0 mins
  • Total Time: 5-10 mins
  • Yield: Serves 6 1x
  • Category: Dessert
  • Method: No-Cook
  • Cuisine: American


Easy no-bake pumpkin pie parfaits made with real pumpkin, yogurt, light cream cheese and graham crackers.



Pumpkin Mousse:

  • 1 ½ cups pumpkin puree
  • ½ cup vanilla Greek yogurt
  • 3 tablespoons maple syrup
  • 1 ½ teaspoons ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 1 ½ teaspoons pure vanilla extract
  • ¼ teaspoon kosher or sea salt

 Cream Cheese Filling:

  • 4 ounces low fat cream cheese (Neufchatel)
  • ½ cup vanilla Greek yogurt
  • 2 tablespoons granulated sugar
  • 1 ½ teaspoons pure vanilla extract


  • ¼ cup sliced almonds, crushed
  • ¼ cup graham cracker crumbs


  1. In a medium bowl, vigorously whisk together the pumpkin puree, Greek yogurt, maple syrup, cinnamon, nutmeg, vanilla extract and salt until fluffy. Transfer to a gallon Ziploc bag and snip one bottom corner of the bag. Set aside.
  2. In a medium bowl, use a hand mixer to whip the cream cheese, Greek yogurt, sugar and vanilla extract until fluffy. Transfer to a gallon Ziploc bag and snip one bottom corner of the bag. Set aside.
  3. Gather 6 small jars or dessert cups. Pipe a 1-inch layer of the pumpkin mousse, then a 1-inch layer of cream cheese filling, then a sprinkle of the crushed almonds and graham cracker crumbs. Repeat for 2 more layers in each jar, finishing with the almonds and graham cracker crumbs on top. Refrigerate 30 minutes or serve immediately.


Cooking Tip: If you need to warm up the cream cheese quickly, place the block (in the wrapper) in a bowl of hot water for 5-10 minutes or until softened.


  • Serving Size: 1 parfait
  • Calories: 177
  • Sugar: 18g
  • Sodium: 168mg
  • Fat: 5g
  • Saturated Fat: 2g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 27g
  • Fiber: 3g
  • Protein: 7g
  • Cholesterol: 12mg

Keywords: pumpkin, dessert, pie, parfait, parfaits, thanksgiving, holiday