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This pumpkin pie parfait is a delicious seasonal dessert! It’s dairy-free, paleo, and AIP-compliant.

Pumpkin Pie Parfait

What are pumpkin pie parfaits?

Who doesn’t love parfaits?! A parfait is a layered dessert that’s made with ingredients like yogurt, fruit, granola, and more. They’re an easy dessert that requires no heat to make and can easily wow your guests with pretty they are!

This pumpkin pie parfait is a healthier, seasonal take on a traditional parfait. It’s made with a cookie crumble base, pumpkin puree, coconut cream, and an optional caramel sauce. This recipe is paleo, vegan, and easy to make AIP friendly!

How to make healthy pumpkin pie parfaits

  1. Prep the jars: Line up 3 small jars and divide up the cookie crumbles and sprinkle into the bottom of the jars.
  2. Prep the filling: Prepare the pumpkin parfait filling by stirring together the pumpkin puree, 3 tbsp of maple syrup, cinnamon, and ginger. Stir well until smooth and combined. Prepare the coconut cream by stirring together the coconut cream and 2 tbsp of maple syrup. Stir well until softened.
  3. Assemble the jars: Using a spoon, carefully add 8 tbsp of pumpkin puree to each jar. Tap the bottom of the jars onto a table or countertop to remove any air bubbles. Use a paper towel to carefully clean up any imperfections. Spoon in 4 tbsp of coconut cream on top of the pumpkin puree and tap again. Add the remainder of the pumpkin puree to the jars. Finish off with the remainder of the coconut cream and drizzle with optional caramel to serve.

Pumpkin pie parfait

Can you use fresh or canned pumpkin puree?

I’ve only tried this recipe with canned pumpkin puree, but fresh should work as long as it’s cooled.

What parfait jars should you use?

I love using weck jars because I think they’re the cutest! You can also use mason jars, or even any small cup you have on hand.

How do you make these pumpkin pie parfaits look pretty?

Unless you have a crazy steady hand, it’s hard to keep these looking perfect and without air bubbles or imperfections! The best way to keep these looking pretty is to tap the bottom of the jars onto the countertop between each layer to get rid of any air bubbles and make it all look nice and even. I also use a paper towel to clean up imperfections. But keep in mind they’ll still taste great regardless!

Another trick I love is using a whipped cream canister! Yes, you can use it for coconut cream and it makes the tops of these look adorable.

The Ingredients You’ll Need

Pumpkin puree

Coconut cream

Maple syrup

I think this is the best sweetener for this recipe as it adds a lot of fall flavor, but you can use other sweeteners like honey or coconut sugar.

Caramel sauce 

You can use a premade caramel sauce that you tolerate (I love the Sweet Apricity brand) or you can make your own from the recipe below!

Cookie crumbles

This is a totally optional base for the parfait. I like to use Simple Mills cinnamon cookies as this is something I tolerate and it’s a nice short cut. You can use any cinnamon-flavored cookie of your choice (like these snickerdoodles) or simply skip this step.

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Healthy Pumpkin Pie Parfait

  • Author: Michelle
  • Total Time: 20 minutes
  • Yield: 3 servings 1x
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Description

This pumpkin pie parfait is a delicious seasonal dessert! It’s dairy-free, paleo, and AIP-compliant.

Ingredients

Units Scale
  • 4 cinnamon flavored cookies, crumbled (optional. I use this, or you can use this for AIP)
  • 3 cups pumpkin puree
  • 5 tbsp maple syrup, divided
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 1 1/4 cup coconut cream, softened

For the caramel sauce (optional)

  • 1/2 cup coconut cream
  • 1/4 cup coconut sugar
  • 1/4 tsp salt flakes

Instructions

For the parfaits

  1. Line up 3 small jars (like these weck jars). Divide up the cookie crumbles and sprinkle into the bottom of the jars.
  2. Prepare the pumpkin parfait filling by stirring together the pumpkin puree, 3 tbsp of maple syrup, cinnamon and ginger. Stir well until smooth and combined.
  3. Prepare the coconut cream by stirring together the coconut cream and 2 tbsp of maple syrup. Stir well until softened.
  4. Using a spoon, carefully add 8 tbsp of pumpkin puree to each jar. Tap the bottom of the jars onto a table or counter top to remove any air bubbles. Use a papertowel to carefully clean up any imperfections. Spoon in 4 tbsp of coconut cream on top of the pumpkin puree and tap again. Add the remainder of the pumpkin puree to the jars. Finish off with the remainder of the coconut cream and drizzle with optional caramel to serve.

For the caramel

  1. Once parfaits are ready, combine the coconut cream, and sugar in a saucepan over medium heat and stir to combine. Bring to a low boil, and reduce to a low simmer, stirring often. Simmer for about 10 minutes, or until the caramel is reduced and browned.
  2. Immediately drizzle the caramel over the parfaits and top with salt.

Notes

For a prettier finish to the top of these parfaits, use a whipped cream dispenser.

All nutritional information are estimations and will vary. Estimations do not include optional ingredients.

  • Prep Time: 20
  • Category: Dessert
  • Method: No cook
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 572
  • Fat: 10.6g
  • Carbohydrates: 65.5g
  • Fiber: 8.7g
  • Protein: 5.8g

Pumpkin Pie Parfait