11/26/2025
Healthy Pumpkin Greek Yogurt Parfaits (High-Protein, Low-Sugar)
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Ingredients (serves 4)
▪ 1 cup plain Greek yogurt (2% or 5% for creamier texture)
▪1 cup canned pumpkin purée
▪2–3 tbsp maple syrup or honey (adjust to taste)
▪1 tsp vanilla extract
▪1½ tsp pumpkin pie spice
▪Pinch of sea salt
▪Optional toppings: crushed pecans or walnuts, granola, cacao nibs, cinnamon
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Instructions
1. Mix the pumpkin layer:
In a bowl, combine pumpkin purée, half the maple syrup, pumpkin pie spice, vanilla, and salt. Mix until smooth.
2. Sweeten the yogurt:
In a separate bowl, combine Greek yogurt and the remaining maple syrup.
3. Layer the parfaits:
In small jars or glasses, alternate layers of pumpkin mixture and sweetened yogurt.
4. Add toppings:
Finish with nuts, granola, or a sprinkle of cinnamon.
5. Chill 30 minutes (optional but makes it thicker and more dessert-like).
Why it’s healthy
▪High protein
▪Low sugar
▪Fiber from pumpkin
▪No heavy cream or refined ingredients
▪Still tastes like Thanksgiving!
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