Hurray for the return of pumpkin season! I’m a huge fan of pumpkin and love using them in various types of meals – pancakes, desserts, soups, salads – they’re very versatile. This recipe is a delightful fall treat using pumpkin, chocolate, yogurt, and fruit. It’s just sweet enough to be a dessert and hearty enough to be breakfast. I personally love it as an afternoon pick-me-up!
This recipe uses healthy whole foods, which makes it a winner compared to the processed pre-packaged parfaits you find at the store that are full of sugar. I’ve actually made this several ways, so I’ll describe them below and you pick whichever you’re in the mood for – whatever suits you best!
A note about the sugar in this recipe… I’ve recently had to go sugar-free (except for fruit sugar), so I’ve been experimenting with stevia and coconut sugar. However, maple syrup would be absolutely fantastic here if you can use it. To me, maple syrup combines perfectly with pumpkin, pecans, and figs. I’ve listed out options, so do what works best for you!
Chocolate Pumpkin Parfait (Gluten-free, Dairy-free, and Sugar-free with modification)
*I didn’t include specific measurements as they are totally dependent on the dish you use… taste as you go and adjust as necessary. That’s what makes being in the kitchen fun!
Use a jar, bowl, or mug and assemble the layers:
Bottom layer: Yogurt — Spoon a layer of yogurt into the bottom layer of your dish. Vanilla or plain dairy-free coconut yogurt or goat milk yogurt (which has no added sugar) works well here. If you’re using plain yogurt, feel free to add a few drops of your sweetener of choice and stir.
Next Layer: Pumpkin — Combine pureed pumpkin with a pinch of pumpkin pie spice (I’ve also used just cinnamon) and your sweetener of choice. Spoon the pumpkin mixture onto the yogurt layer and smooth it out.
Next Layer: Chocolate “Frosting” — I make my own by combining unsweetened cocoa or cacao powder with dairy-free yogurt or milk until you get a frosting consistency. Keep stirring and add more liquid if needed. Add a pinch of salt and cinnamon (helps to bring out the chocolate flavor), add your sweetener of choice, and stir. Taste and adjust as needed. I usually use stevia or coconut nectar here, but maple syrup, honey, or other sugar would work well. Spoon the frosting onto the pumpkin layer and smooth it out.
Next Layer: Options — Gluten-free granola (I used chocolate granola) or ground flax seed. Add a small layer on top of the chocolate frosting.
Top Layer: I used sliced fresh figs, but raspberries would also be delicious! Add the fruit as the top layer.
Garnish: Chopped pecans and cacao nibs (or dairy-free chocolate chips). Add a drizzle of maple syrup if you’re so inclined!
- The chocolate frosting is incredible on pancakes, baked goods, or straight off the spoon! It’s a healthier version of the chocolate frosting you find in stores, and you can easily modify to use more or less sugar. Plus, unsweetened cocoa powder, and especially raw cacao powder, is full of antioxidants!
- I used pureed pumpkin that I had roasted, but canned pumpkin also works. For a BPA-free version, use the Farmer’s Market brand.
- You could also top it with my dairy-free vanilla coconut whipped cream! Yum.
- In case you’d like more information about the products I mention in this post: Cacao Powder - Navitas Naturals, Raw Chocolate Powder, Organic, 16-Ounce Pouches (Pack of 1), Chocolate Granola – Go Raw 100% Organic, Chocolate Granola Cereal,. 16-Ounce Bags (Pack of 2), Coconut Nectar – Coconut Secret – Raw Coconut Nectar Low Glycemic Sweetener – 12 oz., Stevia – NuNaturals Nustevia Vanilla Alcohol Free Stevia Glass Bottle Liquid, 2-Ounce, Cacao Nibs – Navitas Naturals Cacao Nibs, 16-Ounce Pouch (Pack of 1), BPA-free Canned Pumpkin – Farmer’s Market Organic Canned Pumpkin — 15 oz (1 can). If you use the links in this post to purchase the products mentioned, I receive a very small percentage from the affiliate program. That said, I only recommend products that I use myself or that I suggest to clients. Your purchase helps support my work - thank you.
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