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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Pumpkin Greek Yogurt Parfait Recipe

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This super easy Pumpkin Yogurt Parfait Recipe is incredible and is just what you need this fall. Old fashioned oats, Greek yogurt, cinnamon, pumpkin spice, vanilla, pumpkin puree, and honey give you a perfect breakfast, snack, or dessert!

pumpkin greek yogurt parfait, with layers of pumpkin puree and yogurt, topped with granola in a glass cup

I can’t help but get super excited at the first sign of fall. Pumpkins, fall colors, cozy sweaters, and tailgating are some of my favorite things about the season. Now that I’ve started making these amazing pumpkin pie yogurt parfaits, I have found a new love this autumn!

There are so many pumpkin recipes to try, it seems as if autumn should be renamed pumpkin season! But before you think you’ve tried them all, you have to make this healthy parfait with pumpkin puree!

Parfaits are so versatile you can eat them for a filling breakfast, or you can have them as an afternoon snack when you’re in a slump. These pumpkin yogurt parfaits are also a healthier alternative to pumpkin pie, because they taste just like pumpkin pie filling, but are under 200 calories per serving and are sweetened only with a touch of honey or pure maple syrup! The crunchy granola gives it a nice texture, almost like the crust of a pumpkin pie!

These pumpkin pie parfaits don’t have any brown sugar, and instead of using a vanilla Greek yogurt that is high in added sugar, these use plain Greek yogurt which has added protein.

This is one of those easy recipes you can make again and again! Great for fall or really, any time of year!

🎥 Latest Recipe Video!

👩‍🍳 Why This Recipe Works

  • Simple Ingredients
  • Creamy Yogurt
  • Quick and Easy Recipe
  • Vegan Alternative
  • Gluten-Free
  • Low in Sugar
  • Healthier option for dessert
  • High in Protein
  • Crunchy topping
  • Tastes just like a crustless pumpkin pie!

🥘 Ingredients

  • Oats: For the homemade granola topping of course! You could always use store bought granola, making it at home is a great way to control the amount of added sugar that goes into it and make it a bit healthier. I recommend rolled oats for the granola!
  • Butter or Coconut Oil: As a binder for the granola
  • Yogurt: I used plain, lowfat Greek yogurt because it’s a healthy protein that’s vegetarian friendly, but you could also use plain lowfat regular yogurt
  • Honey: You can also use maple syrup, or omit entirely if you want this to be more of a healthy breakfast vs. a healthy treat or light dessert.
  • Pumpkin Puree: Because it wouldn’t be a pumpkin pie yogurt parfait without this ingredient! Make sure to use pure pumpkin puree, and not pumpkin pie filling or pumpkin butter.
  • Spices & Mix-Ins: Fall spices are the way to go here! I used ground cinnamon, pumpkin pie spice, a dash of salt and vanilla extract, but you could also use or add nutmeg, all spice, ground ginger, or even ground cardamom!
pumpkin greek yogurt parfait, with layers of pumpkin puree and yogurt, topped with granola in a glass cup

🍽 Equipment

📖 Variations

Easy yogurt parfait with vanilla yogurt: Either you can add in 1/4 tsp vanilla extract into plain yogurt, or for a sweeter option, buy vanilla greek yogurt for the base of this pumpkin parfait recipe.

Add nut butter: Peanut butter would be a delicious addition to these pumpkin greek yogurt parfaits! Add one scoop of peanut butter or almond butter right before the pumpkin layer when assembling.

Greek yogurt parfait with berries (or other fruits): Instead of, or along with the pumpkin puree, add a handful of blueberries, strawberries, or raspberries to this easy Greek yogurt parfait recipe. For other fruits that would work well, try diced peaches or nectarines!

Low sugar pumpkin yogurt parfait: Either use the lower end of the amount of honey in this recipe (4 tsp), or omit the honey altogether (or reduce to 1-3 tsp instead of 4!)

Make it vegan: To make this vegan friendly, use a dairy free yogurt, vegan butter or coconut oil for the granola, and maple syrup instead of honey.

🔪 Instructions

Make The Oat Mixture: Preheat the oven to 350 degrees. In a large mixing bowl, combine the oats, butter, honey, salt, cinnamon, and pumpkin pie spice. Stir to coat the oats.

oats and spices combined in a bowl

Bake The Oats: Spread the oats over a baking sheet and place in the preheated oven. Bake for 30 to 40 minutes, stirring occasionally. When the oats are golden brown, remove them from the oven and allow them to cool.

oats on a baking sheet

Make Yogurt Mixture: When the oats are cool, combine yogurt and pumpkin. To make the yogurt layer, combine the plain yogurt with one tablespoon honey and ½ teaspoon vanilla in a large bowl. Use a hand mixer to blend the ingredients until smooth.

yogurt and honey stirred together in a bowl

Make Pumpkin Mixture: In a separate small bowl, combine the pumpkin, one tablespoon of honey, pumpkin pie spice, and cinnamon. Whisk to combine. It will taste just like pumpkin pie mix!

pumpkin puree and spices stirred together in a bowl

Assemble: Use 8-ounce cups to build your greek yogurt parfait. Start by adding a layer of granola on the bottom of each cup.

homemade granola placed in glass cups

Add Remaining Layers: Top the granola with a layer of pumpkin and a layer of yogurt, and another layer of pumpkin

layers of pumpkin and yogurt in a glass cup

Add Last Layer: Then add another layer of yogurt.

layers of pumpkin and yogurt in a glass cup

Top and Serve: Finish with a sprinkle of granola on top of each cup. Serve immediately or refrigerate until ready to serve.

finished pumpkin greek yogurt parfaits, topped with granola, top view

❓ Recipe FAQs

Are Greek Yogurt Parfaits Healthy?

Typically, if you’re ordering a parfait at a restaurant, it’s going to be much closer to a dessert than a healthy breakfast option because parfaits typically have a lot of added sugar. But if you make it at home, you can control both the quality of ingredients and the amount of sugar you use, which makes for a much healthier parfait!

This is why our pumpkin greek yogurt parfait recipe is super healthy for you!

1) High in Protein and Fiber: Each yogurt parfait has 14 grams of protein! Protein is essential to keeping you full and satisfied. You’ll also get 4 grams of fiber in each serving which helps keep you full and is great for digestion and heart health.
2) Low Sugar: Each parfait has only 5-6 grams of added sugar, compared to 19-20 grams in most yogurt parfaits!
3) Vitamins and Minerals: Vitamin A, vitamin K, folate, calcium, iron, potassium, and magnesium are just a few of the nutrients you will get with every serving. 

How Do I Meal Prep This healthy Pumpkin Parfait recipe?

These yogurt parfaits are perfect for make ahead meals and meal prep! In fact, they may even taste better the next day as all the flavors will have more time to blend together. If you do decide to make it ahead of time, keep the granola topping separate and top the parfaits right before serving.

The rest of the layers you can store, assembled in an airtight container or mason jar in the fridge. They are fantastic for meal planning, so you can always have some on hand when you need a quick and simple breakfast or dessert.

What Type of Yogurt Is Best For Making Yogurt Parfaits?

I used plain, low-fat Greek yogurt for this recipe but you could also use plain yogurt for a creamier but lower protein option. Of the Greek yogurt brands out there, I like Wallaby and Fage.

I recommend plain yogurt because flavored yogurts often have too much added sugar! You could also use dairy-free yogurt to make this recipe vegan-friendly.

Is this Greek Yogurt Parfait Kid-Friendly?

These yogurt parfaits are super kid-friendly! The flavors of pumpkin pie combined with the creamy cool yogurt and rich pumpkin will keep them happy and satisfied.

These look like mini desserts, and kids tend to love individually portioned treats, so it’s a win-win! You can also mix up the toppings based on your kids’ preferences (and switch out the pumpkin for different fruit). This is a great healthy snack for your kids to enjoy any time of day!

❄️ How To Store

Yogurt parfaits should always be stored in an airtight container or mason jar in the fridge. They will last up to 3-4 days in the fridge. If you’re looking for a grab-and-go breakfast option, mason jars are the way to go!

Note: I don’t recommend freezing this pumpkin granola parfait. While technically you can freeze them, when yogurt is frozen and then thawed, it won’t have the same consistency as if it were fresh. So while it’s safe to freeze and then thaw parfaits, I think they actually taste much better fresh.

💭 Expert Tips

  • When making the homemade granola, I recommend using old fashioned rolled oats vs. quick cooking or steel cut oats because they toast up the best in the oven (and hold their texture). Use gluten free rolled oats to make this recipe gluten-free!
  • Feel free to adjust the spices as you see fit. Add a little more pumpkin pie spice or back up on the cinnamon; or try all spice, ground ginger, ground nutmeg or ground cardamom.
  • For extra protein, add in some nut butter and sprinkle the top of this pumpkin Greek yogurt parfait with pumpkin seeds or sunflower seeds.
  • For an even lower calorie recipe, top with this Low Calorie Granola.
  • Feel free to mix up the layers of the parfait with any mix-ins you like! Switch the pumpkin for fresh berries, or stewed apples, or even a mixture of nuts and seeds! For toppings, dark chocolate chips, pecans, walnuts, and other kinds of seeds would also be delicious in this parfait recipe.
  • This recipe can be made with as little as 4 teaspoons of honey or as much as 7 teaspoons of honey. If you make it with 4 tsp honey, each parfait will have under 6 grams of added sugar. If you make it with 7 tsp honey, each parfait will have about 10 grams of added sugar. 
pumpkin greek yogurt parfait, with layers of pumpkin puree and yogurt, topped with granola in a glass cup

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📋 Recipe Card

pumpkin yogurt parfaits, with layers of pumpkin puree and yogurt, topped with granola in a glass cup
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5 from 11 votes

Pumpkin Greek Yogurt Parfait Recipe

These Pumpkin Yogurt Parfaits are incredible, and are just what you need this fall. Old fashioned oats, cinnamon, pumpkin spice, vanilla, pumpkin puree, and honey give you a perfect breakfast, snack or dessert!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Breakfast, Brunch, Dessert, Snack
Cuisine: American, French
Diet: Gluten Free, Vegetarian
Servings: 6
Calories: 198kcal
Author: Anjali Shah

Ingredients

For The Granola

  • 1 cup Old fashioned oats
  • 1 tbsp Butter, melted or coconut oil
  • 1 tsp Honey
  • ¼ tsp Salt
  • ¼ tsp Ground cinnamon
  • ¼ tsp Pumpkin pie spice

For The Yogurt

  • 3 cups Plain, Low Fat Greek Yogurt Can also use regular
  • 2 cups Pumpkin Puree
  • 3-6 tsp Honey, divided
  • ½ tsp Vanilla
  • ½ tsp Pumpkin pie spice
  • ½ tsp Ground cinnamon

Instructions

  • Preheat the oven to 350 degrees.
  • In a large bowl, combine the oats, butter, honey, salt, cinnamon, and pumpkin pie spice. Stir to coat the oats.
  • Spread the oats over a baking sheet and place in the preheated oven. Bake for 30 to 40 minutes, stirring occasionally. When the oats are golden brown, remove them from the oven and allow them to cool.
  • When the oats are cool, prepare the yogurt and pumpkin. To make the yogurt layer, combine the plain yogurt with ½ to 1 tablespoon honey and ½ teaspoon vanilla. Use a hand mixer to blend the ingredients until smooth.
  • In a separate bowl, combine the pumpkin, ½ to 1 tablespoon of honey, pumpkin pie spice, and cinnamon. Whisk to mix.
  • Use 8-ounce cups to build the yogurt parfaits. Start by adding a layer of granola on the bottom of each cup. Top the granola with a layer of pumpkin, a layer of yogurt, another layer of pumpkin, and another layer of yogurt. Finish by sprinkling the remaining granola on top of each cup.

Video

https://youtu.be/0NRNzAjH5iM

Notes

  • When making the homemade granola, I recommend using old fashioned rolled oats vs. quick cooking or steel cut oats because they toast up the best in the oven (and hold their texture)
  • Feel free to adjust the spices as you see fit. Add a little more pumpkin pie spice or back up on the cinnamon; or try all spice, ground ginger, ground nutmeg or ground cardamom.
  • For extra protein, use low fat Greek yogurt instead of plain yogurt.
  • Feel free to mix up the layers of the parfait with any mix-ins you like! Switch the pumpkin for fresh berries, or stewed apples, or even a mixture of nuts and seeds! For toppings, dark chocolate chips, pecans, walnuts, and other kinds of seeds would also be delicious in this parfait recipe.
  • To make this vegan friendly, use a dairy free yogurt, vegan butter or coconut oil for the granola, and maple syrup instead of honey.
  • This recipe can be made with as little as 4 teaspoons of honey or as much as 7 teaspoons of honey. If you make it with 4 tsp honey, each parfait will have under 6 grams of added sugar. If you make it with 7 tsp honey, each parfait will have about 10 grams of added sugar. 

Nutrition

Serving: 1parfait | Calories: 198kcal | Carbohydrates: 25g | Protein: 14g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 12mg | Sodium: 165mg | Potassium: 223mg | Fiber: 4g | Sugar: 10g

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Indulge your sweet tooth with some of my lightened-up treats. From gluten-free brownies to fruity crumbles, there’s something for everyone.

Be sure to check out holiday favorites like my healthy pumpkin pie!

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