Pumpkin Pie Parfaits [Recipe]

Pumpkin Pie Parfaits [Recipe]

Some days I wake up and feel like eating pie for breakfast. Anyone else ever feel that way?! Although I believe in indulging my sweet tooth now and again for breakfast, I’ve found a delicious compromise that’s only 150 calories per serving! These pumpkin pie parfaits really hit the spot! Making them a perfect substitute for a healthier holiday dessert or for breakfast when you find yourself with a real hankering for pie! ?

Pumpkin pie yogurt parfaits
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Pumpkin Pie Parfaits

An easy 7 ingredient recipe that makes a great substitute for pumpkin pie whether you're trying to save time or calories! These parfaits will satisfy your pie cravings in under 150 calories per serving!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Breakfast, Dessert
Cuisine: American
Keyword: Pumpkin Pie
Servings: 4 parfait cups
Calories: 147kcal
Author: Roz Ackerman


  • 2 large eggs Egg
  • 1 tbsp Lemon juice, raw
  • 0.25 cup Almond Milk - Vanilla - Unsweetened
  • 0.50 tsp Salt Salt
  • 2 cups Greek Yogurt 0% Fat
  • 14 oz. Canned Pumpkin Puree
  • 0.25 cup Sugar free Maple Syrup homemade or Cary's


  • Preheat the oven to 350 degrees.
  • In a large bowl, combine the pumpkin puree, eggs, lemon juice, milk, sugar -free maple syrup, pumpkin pie spice, and salt. Stir until thoroughly combined. Pour the mixture into a baking dish and bake for 30 minutes. When fully baked, let the mixture cool for at least 10 minutes.
  • To assemble the parfaits, layer ¼ cup of the pumpkin mixture into the bottom of a small glass or jar. Then, layer ¼ cup of the yogurt over the pumpkin mixture. Repeat with another layer each of pumpkin mixture and yogurt.
  • Top each parfait with granola, pecan pieces or crumbled graham crackers! ? 


For more of a cheesecake feel, you could crumble some low fat graham crackers into the base of your parfait cups or sprinkle on top.


Serving: 4cups | Calories: 147kcal | Carbohydrates: 15g | Protein: 17g | Fat: 3g | Saturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 98mg | Sodium: 412mg | Potassium: 50mg | Fiber: 3g | Sugar: 8g | Vitamin A: 8300IU | Vitamin C: 5mg | Calcium: 60mg | Iron: 1.1mg
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