Easy Paleo Pumpkin Parfait

By Jess

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A great way to enjoy the taste of pumpkin pie this season (without baking one) is with these easy pumpkin parfaits. Layers of pureed pumpkin, coconut cream, and crunchy pecans provide all of the seasonal flavors you could wish for. Fall usually brings with it cooler temperatures and the sight of pumpkins everywhere. I have already stocked up on pumpkins, apples, fresh spices, and a bundle of nuts. I have gone into full autumn mode, so to speak.

Easy Paleo Pumpkin Parfait- my friends and family think this is the best dessert ever! Even the non-Paleo eaters can’t get enough of it.

Easy Paleo Pumpkin Parfait- my friends and family think this is the best dessert ever! Even the non-Paleo eaters can’t get enough of it.

As amazing as pumpkin pie can be, there are healthier ways to enjoy the same flavors on a regular basis. Parfaits are the perfect solution to individually sized desserts, or for serving as a sweet and crunchy snack. Personally, I like to assemble a parfait for a quick energy-boosting breakfast on the weekdays. They do not take long to assemble and I can modify the recipe a little each day depending on what I feel like. For this recipe, I only made a couple thick layers with the ingredients. You could also make several thin layers depending on how you would like it to look. If you have any leftover sections that aren’t used in the parfait, save them in the refrigerator for the next day.

The main layer in this recipe is the pumpkin puree. Pumpkin is not only delicious to the taste buds, but is also good for your body. One serving gives you more vitamin A than you even need in a day. It is also rich in fiber and antioxidants. For the parfaits the pureed pumpkin is mixed with cinnamon, nutmeg, and ground cloves for warm, spicy notes of flavor.

pumpkin parfait recipe

The layer of coconut cream is easy to whip together with a hand blender. Make sure to refrigerate a can of coconut milk overnight so that it thickens. Chopped pecans sort of act as the “crust” for the pumpkin pie elements in this recipe. They add just the right amount of crunch to the parfait, although granola could be used as well. To finish the parfait I made a sweet syrupy blueberry combination to top it off. Creamy and crunchy, these pumpkin parfaits contain the layers of all the popular seasonal ingredients. Enjoy this quick and easy dish any time of day.


    • 1 cup fresh blueberries
    • 1 tbsp maple syrup
    • 2 cups pureed pumpkin
    • 3 tbsp honey
    • 1 tsp cinnamon
    • 1/2 tsp nutmeg
    • 1/2 tsp ground cloves
    • Pinch of salt
    • 1/2 cup pecans, chopped
    • 1 tbsp coconut oil, melted
  • For the coconut cream
    • 1 14-oz. can coconut milk, refrigerated overnight
    • 1 tbsp maple syrup
    • 1 tsp vanilla
    • 1/2 tsp cinnamon


  1. Place the blueberries and maple syrup into a saucepan over low heat. Bring to a simmer and cook for 5-8 minutes, until the blueberries have released their juices. Set aside to cool.
  2. Meanwhile, in a medium bowl, mix together the pureed pumpkin, honey, cinnamon, nutmeg, ground cloves, and salt. Stir until well combined.
  3. In a separate bowl, use a hand mixer to blend together the ingredients for the coconut cream. Place in the freezer if necessary to chill.
  4. Toss the pecans with the coconut oil. To assemble, place some of the nut mixture into the bottom of a jar or cup. Add a thin layer of pumpkin puree, followed by a layer of coconut cream. Continue layering the nut mixture, pumpkin puree, and coconut cream mixture until the top of the dish is reached. Garnish with the blueberries. Serve immediately.


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Ask a Question 

  1. Hi! Is the coconut milk full fat?? or low fat?? or does it matter?? What about the maple syrup? Is that Grade A or B?? I read somewhere that Grade B was better for some reason. Less processed maybe??

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