It’s pumpkin season again and I’m spending a lot of my time pondering what types of recipes I can add my favorite orange squash to. Pumpkin is the perfect accompaniment for any dish, sweet or savory. There are a lot of reasons to use pumpkin in recipes all year round. It’s a winter squash and an incredibly nutrient-rich ingredient to add into recipes whenever you can. These cute little No Bake Pumpkin Pie Parfaits are the perfect make ahead dessert to kick off the fall season!
Pumpkin pie is my favorite…FAVORITE part of the fall holidays. It’s such an amazing dessert and whipped cream makes the whole thing pop. The problem is, a good pie crust is hard to find, and making one from scratch can be tricky and time consuming. So many varieties contain lard or hydrogenated oils. One slice of pie typically contains over 300 calories because there’s a lot of added sugar and fat in the recipe. Anytime a recipe calls for a custard-based filling, you know there’s cream and eggs involved. I want you to enjoy every single slice of pumpkin pie you choose to eat this season but know that, if you want, there’s also a way to enjoy the same flavors but just lightened up a bit.
Let me walk you through how to make these. With all my recipes, there are a lot of ways you can make them your own and swap out ingredients per your preference or needs. Here’s the plan:
Making the No Bake Pumpkin Pie Parfaits
This vegan recipe features pumpkin blended with banana for natural sweetness – and all the pumpkin pie spices of courses. The whip is made from coconut cream; that’s a high calorie option just like whipped cream is but sans dairy if that’s a need or desire you have. Finally, the crust is really simple and uses vegan butter with whole oats and graham crackers. All of it is quick to whip up and doesn’t require any baking. This would be an ideal meal prep dessert to make prior to Thanksgiving or for a big dinner party when you want to free up your cooking space. Just gathering the ingredients to make this recipe will get you excited for fall. Throw on a scarf, slip into your slippers and light a Yankee candle. Autumn has arrived!
Pumpkin is awesome for you. It’s really high in fiber and potassium, which are both good for the cardiovascular system. Whenever you see an orange-colored food, you can know that it’s high in vitamin A as well, and supports healthy vision and a strong immune system. Pumpkin is also packed with vitamin C and B vitamins, along with lots of minerals and antioxidants. These vitamins also help boost your immune system and help fight infections. If you’re not able to find canned pumpkin, try substituting canned pureed sweet potato for another vitamin A packed parfait. Making homemade pumpkin puree is also an option, but remember to save your seeds to make my Salt & Pepper Pumpkin Seeds.
Perfectly spiced and “buttery,” this crust is a lightened up, vegan version of a typical pie crust, which calls for a butter replacement. But if you are a butter fan and not following a vegan diet, swap the vegan “butter” for the real thing. The rolled oats add additional fiber, manganese, phosphorus, iron, and folate. Cinnamon is the quintessential fall spice used in this recipe but pumpkin spice blend can be used as a substitute. Making your own is easy and less expensive than buying a pre-made mix.
The Coconut Cream
Whoever discovered whipped coconut cream deserves a medal. It is the perfect alternative to whipped cream for folks choosing to limit dairy. The coconut cream adds a slightly nutty flavor and natural sweetness to this dessert and brings all of the components together. Just remember, it’s very important to NOT shake the coconut milk before refrigerating overnight. Shaking the can will cause the coconut milk and coconut cream to mix, making it quite difficult to separate the coconut cream.
No Bake Pumpkin Pie Parfaits are the perfect, slightly sweet vegan treat to enjoy this holiday season. Of course, you can also satisfy your pumpkin cravings with my other recipes. I have a ton of recipes featuring this fall fruit so check them out on the Champagne Nutrition blog:
- Gluten Free Pumpkin Chocolate Chip Muffins
- Pumpkin Protein Smoothie
- Pumpkin Spice Homemade Waffles
- Simple Pumpkin Hummus
- Vegan Pumpkin Spice Smoothie
- 9 graham crackers 1 package
- 1/2 cup rolled oats
- 4 Tablespoons vegan butter melted try Earth Balance
- 5 Tablespoons brown sugar divided
- 1 1/2 teaspoons vanilla divided
- 1 1/2 teaspoons cinnamon divided
- 1/8 teaspoon salt
- 1 can pumpkin
- 1 ripe banana
- 1/4 teaspoon ground ginger
- 1/4 teaspoon allspice
- 1 can whole fat coconut milk refrigerated overnight - don't shake so that when you open the can, you can separate the cream from the liquid
- 3/4 cup powdered sugar
- 1 Tablespoon tapioca or corn starch optional - if needed for thickening
- In a food processor or blender, pulse graham crackers, oats, butter, 3 Tablespoons brown sugar, 1 teaspoon cinnamon, and salt until combined and crumbly. Set aside in a medium mixing bowl.
- In the same food processor or blender, blend pumpkin, banana, 1 teaspoon cinnamon, and allspice until smooth. Pour into a small bowl and set aside in the refrigerator to chill.
- In a mixing bowl, blend coconut cream, powdered sugar and 1/2 teaspoon vanilla together on high until mixture starts to become frothy and thick. If after 2-3 minutes the cream is still thin, add tapioca or corn starch 1 teaspoon at a time. Place mixture in the refrigerator for ~30 minutes because it will firm up further.
- Assemble 10 mini mason jars and spoon 1-2 Tablespoon of crust into the bottom of each. Pack down with the bottom of a whisk handle or shot glass. Spoon 2-3 Tablespoons of pumpkin mixture on top (stopping when jar is 2/3 full). Top with 1 additional Tablespoon of crust and then top with 1-2 Tablespoons of whipped topping. Close jars to transport safely and sprinkle with additional cinnamon before serving. Parfaits will stay in the refrigerator well for 2-3 days.
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.