pumpkin parfait.
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blender with pumpkin mousse in it.
pumpkin mousse in a bowl, graham cracker crumbles in a second bowl.
pumpkin parfait.
pumpkin parfait.

Pumpkin Parfaits for Two

A light, healthy pumpkin parfait is just what you need to satisfy a sweet tooth. Packed with good for you food like cottage cheese, pumpkin and nuts, this is a treat you'll reach for over and over again.
5 from 1 vote
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Dessert
Cuisine General
Servings 2 Served
Calories 135 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.


  • 1 Cup Pumpkin puree
  • 1 Cup Fat-Free Cottage cheese
  • 1/2 Tsp. Pure Vanilla Extract
  • 3 Tbsp. Sugar-free maple syrup
  • 1 Tsp. Pumpkin Pie Spice
  • Pinch of Kosher salt
  • 4 Tbsp. Sugar-free whipped cream
  • 2 Graham Crackers, crushed
  • 2 Tsp. Walnuts, chopped and toasted
  • Ground cinnamon, to finish


  • In a food processor or blender, mix together the pumpkin, cottage cheese, vanilla, maple syrup, pinch of salt, and pumpkin pie spice until well combined. There should be no lumps.
  • In two small parfait or dessert glasses, add one layer of the pumpkin mixture, then top each glass with half of the crushed graham crackers, then a final layer of the pumpkin mixture. Top each glass with two tablespoons of whipped cream, a sprinkle of nuts and a dusting of cinnamon. Enjoy.


Calories: 135kcalCarbohydrates: 19gProtein: 13gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.2gCholesterol: 8mgSodium: 428mgPotassium: 425mgFiber: 4gSugar: 6gVitamin A: 19080IUVitamin C: 6mgCalcium: 146mgIron: 2mg
Keyword dessert, healthier choice
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