Pumpkin Pie Parfait

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Plant-based protein crust crumbles plus a 4 ingredient super creamy no-bake pudding, this Pumpkin Pie Parfait is healthier, easier, and tastier than any actual pie! Vegan, gluten-free, soy-free, and low-fat.

I’m sure I’ve mentioned it before in pumpkin seasons of years past, but I am a bit of a pumpkin dessert purist. By that I mean there’s pumpkin pie…and then there’s everything else. Not that I don’t love pumpkin cookies and ice cream and cakes and things, but they just don’t hit the pumpkin spot like a whole slice of pumpkin pie.

But being as impatient and kitchen-lazy as…well…everyone, the crust rolling, almost hour of baking, and overnight chilling that comes along with pie is kind of a turnoff. Hence I haven’t even made one yet this year. However, I think I may have finally found the perfect pie substitute in the form of this faster, healthier, no-bake Pumpkin Pie Parfait.

Since I know that simply blurting out “I love it and want to eat it for every meal every day until there are no more cans of pumpkin left in the pantry world!!!” is not terribly convincing as an endorsement, let’s talk specifics…

Easy. 3 ingredient rawnola “crust” + 4 ingredient pumpkin pudding + coconut whipped cream optional. And ingredient stats aside, all you need is a blender to make the entire thing. No rolling pin. No pie pan. No oven.

Most pumpkin puddings require stovetop cooking to thicken, or the no-bake ones often use something like silken tofu or coconut cream. But for this parfait I found the perfect healthy sweet ingredient for the thickening job: sweet potato! Japanese sweet potato is my favorite here, but any kind will work. Just be sure to bake it (oven or microwave) instead of boiling or steaming to keep the pudding consistency thick and creamy. No extra water please!

Healthy. Okay so pumpkin pies have gotten pretty healthy in recent years with 139427384 different versions by just about every food blogger for just about every dietary preference. I even have my own Date-Sweetened Pumpkin Pie that I have no qualms about calling breakfast.

Besides the fact that sweet potato in the pudding makes it thick but low fat and sweeter with less sweetener, this recipe has another healthy advantage. Pumpkin Seed Protein Powder!

This is a new-to-me product from my favorite protein powder company, Sprout Living. I am really loving it for many reasons…
– It’s a protein powder with only 1 ingredient! One! I don’t know about you, but that makes me want to happy dance. It’s perfect for my sensitive digestive system too, no funky gums or artificial sweeteners to worry about.
– The taste is almost undetectable. With the sweet-sticky dates in this rawnola, you won’t even notice it. I have tested it out in simple banana smoothies, and apart from the pretty green color I could barely tell it was there. Great texture too!
– It’s raw, organic, nut-free, and plant-based with 19 grams of protein per serving.

And I am currently hosting a GIVEAWAY on Instagram for a 16 oz bag of the Pumpkin Seed Protein Powder as well as a few other goodies, so you have a chance to try it out for yourself!

Oh, and if you are wondering why I didn’t put pumpkin seed protein actually in the pudding, just think orange + green…not such a pretty color mix. If appearance isn’t important to you, go for it. But adding it into the rawnola is a healthy way to up the protein of this parfait too.

It would be a crime to NOT call this Pumpkin Pie Parfait breakfast-approved, I think!

Tasty. I’m not sure why I haven’t been adding sweet potato into my pumpkin pies and puddings for years, because it does wonders for the taste. The flavors are similar enough that you don’t detect a strong sweet potato taste, but it definitely amps up the natural sweetness. It’s like adding salt to granola or lemon juice to gingerbread–it perfectly compliments the main flavor without overpowering.

Don’t forget to enter my Sprout Living Giveaway –> HERE (Closes Sunday October 16th at midnight EST.)


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Pumpkin Pie Parfait with Pumpkin Seed Protein Rawnola

  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 12 servings 1x

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Pumpkin Seed Protein Rawnola

  • 1/2 cup rolled oats
  • 1012 pitted Medjool dates
  • 2 scoops Sprout Living Pumpkin Seed Protein Powder

Pumpkin Pudding

  • 1 cup pumpkin puree
  • 1/2 cup baked sweet potato (Japanese sweet potato is best)
  • 1/2 tsp pumpkin pie spice
  • 1/4 cup maple syrup


  1. Combine the rawnola ingredients in a blender or food processor. Blend on low speed until clumpy. Do not over blend or it will form one big ball. Transfer to a jar and refrigerate (you will have extra).
  2. Combine the pudding ingredients in a high speed blender. Blend on high until very smooth.
  3. In a jar, layer rawnola, pudding, coconut whipped cream, and a sprinkling of more rawnola or pumpkin seeds on top. Enjoy!

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