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Chocolate Pumpkin Parfait (Gluten-free, Dairy-free)

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!

Chocolate Pumpkin Parfait (Gluten-free, Dairy-free)

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!

Chocolate Pumpkin Parfait (Gluten-free, Dairy-free)

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)

Chocolate Pumpkin Parfait (Gluten-free, Dairy-free)

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!

Chocolate Pumpkin Parfait (Gluten-free, Dairy-free)

Version without chocolate frosting and with ground flax seed. Awesome breakfast!


– 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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 UPDATE: This post has been featured on Slightly Indulgent Tuesdays, Gluten-free Wednesdays, Wellness WednesdaysReal Food Wednesdays, Tasty Traditions, Real Food Fridays, Wellness Weekend, Foodie Fridays, Gluten-free FridaysTGIF Link PartyPin Junkie’s Blogiversary, Healthy Vegan Fridays, Whole Food Fridays, We do Fun Here, and Allergy-free Wednesdays – go check it out!


  1. Ooh, it looks so yummy & healthy!
    Carol recently posted…How to make your legs look longer – Petite Style Tip #2My Profile

  2. Linda McGhee says:

    Tantalizing for All Seasons! Only wish I had the ingredients in my kitchen after viewing your perfectly staged photos. Waking up to Made to Glow gives me inspiration.

  3. Alex, This looks so fabulous I will practice making it this weekend and then have it for my October Bookclub in cute little parfait dishes with sliced figs and raspberries! Thank you. PS. Love MadeToGlow!

  4. Good grief that looks great! I will have to try it. :)
    Cheryl recently posted…Free E-book: Going Green from the Inside OutMy Profile

  5. Yum….very healthy. Can you make some for me???
    Jen Hale recently posted…AuthenticityMy Profile

  6. Great recipe. Gluten free and dairy free is so important of those people that have those allergies. All the protein from the nuts. Healthy and delicious. Visiting from Real Food Friday.
    Marla recently posted…Real Food FRIDAYS!My Profile

  7. I love the idea of figs with chocolate and pumpkin. What a winning combination! Thanks for sharing with Real Food Fridays :)
    LydiaF recently posted…Real Food Fridays #10My Profile

  8. Woah this parfait looks amazing! I love both pumpkin and figs but haven’t put them together yet. I’ll have to try this! Thanks!

  9. This is a wonderful seasonal dessert. Thank you for sharing it with us on foodie fridya.
    Diane Balch recently posted…Apple Filled Cupcakes with Butter Cream Frosting #Foodie FridayMy Profile

  10. Got all your recipes, pinned and tweeted! Thanks for sharing at Gluten Free Fridays!
    Cindy (Vegetarian Mamma) recently posted…Strawberry French Toast – #glutenfreeMy Profile

  11. Featuring you on tomorrow’s Wellness Wednesday since you snuck in at the end of last month. Looks so yummy! I can’t wait to try it! I have actually never eaten raw figs before… is there any special prep?
    Anjanette recently posted…Fall/Winter Themed Educational Freebies!My Profile

    • Thank you, Anjanette! What wonderful news, I am honored. No special prep – simply rinse them off, cut off the little stem at the top, and then slice them up. Enjoy! I appreciate you stopping by!


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