This is like having pumpkin pie for breakfast; except this parfait is low-fat and packed with nutrition. It's an easy everyday autumn breakfast, but is pretty and festive enough to serve to guests. A healthy, yummy way to start the day!
Yogurt nutrition. High in calcium and protein, it's one of those foods that we're encouraged to include in our diet on a daily basis. This parfait is a yummy way to do it. Read more about it's benefits here.
Pumpkin nutrition. Not just for jack-o-lanterns and pie, this veggie is low in calories, high in fiber, and rich in antioxidants and vitamins. Read more about pumpkin goodness here. This parfait is a great way to incorporate a serving of veggies into your breakfast.
Nutritional Information for 1 parfait (using lowfat yogurt): 213 calories, 2.9g fat, 43.4g carbs, 5.3g fiber, 6.8g protein; Weight Watchers PointsPlus: 6
Let's get cookin'...
Step 1. Assemble these ingredients:
- Greek yogurt--buy it or strain regular yogurt to make your own--here's how (You can use regular unstrained yogurt, but it is a thinner consistency. The parfait layers will be more stable with a thicker, strained Greek yogurt.)
- Canned pureed pumpkin--unsweetened, unflavored; just plain ol' pumpkin (or cook and puree a fresh pumpkin). Libby's pumpkin is pictured below; but I now buy 12-packs of organic pumpkin from Amazon to use throughout the fall/winter pumpkin cooking season.
- Maple syrup -- I prefer Grade B syrup for its robust maple flavor, but you can use Grade A if you prefer a milder flavor
- Pumpkin pie spice--if you want to make your own, here's my recipe
- Granola--buy it or make your own; here's my recipe
- Ground flax seed--this is optional; I add it for a nutrition boost, but it doesn't effect the taste
view on Amazon: organic canned pumpkin, organic maple syrup: Grade A or Grade B, pumpkin pie spice, organic flaxseed meal
Step 2. Combine everything except the granola in a small bowl. Stir it all together and give it a taste. Add more syrup and/or pie spice, if desired.
Step 3. To make the parfait, start with a layer of the pumpkin yogurt mixture in the bottom of a parfait glass. Sprinkle granola on top of the yogurt, and continue stacking layers of yogurt and granola.
Tips for clean & pretty layers: (1) Use a glass that is relatively wide at the top. Many parfait glasses are tall and narrow, making them harder to fill without drizzling down the sides of the glass; (2) Add the yogurt mixture a spoonful at a time down the center of the glass, then push it out to the edges of the glass and level it with the spoon; then sprinkle on the layer of granola making sure it is visible around the edges; tap the granola gently with the spoon to close as many air pockets as possible--that way the yogurt can't as easily bleed into the granola.
The combo of nutty, crunchy granola with creamy pumpkin yogurt is SO GOOD.
It's hard to go wrong with a pumpkin pie parfait for breakfast!
Make ahead tips: There are two ways to make these ahead.
- The yogurt & pumpkin mixture may be combined the day before and refrigerated overnight for faster parfait assembly for breakfast the next day. The granola remains crunchy if the parfaits are assembled right before serving. Or...
- Make the parfaits, start to finish, the day before, cover and refrigerate. The granola looses it's crunch, but the flavor is still great. The yogurt mixture firms up when the parfaits are chilled and makes a nice texture for eating. It sure is convenient to have the parfaits completely ready to serve when you wake up in the morning.
It's also a healthy fruit dip! This yogurt/pumpkin mixture is especially good as a dip for fresh apple and banana slices.
Make it a yummy day! (Scroll to the bottom for the printable recipe)
Enjoy these same fall flavors in these recipes:
Overnight Pumpkin Pecan Croissant Bread Pudding
Slow Cooker Maple Pumpkin Spice Lattes
Maple Pumpkin Pie Yogurt Breakfast Parfait
Servings: serves 2
- 1 cup Greek yogurt (regular, low-fat, or fat-free)
- 1/2 cup canned pumpkin (unsweetened, unflavored)
- 3/4 teaspoon pumpkin pie spice
- 2 tablespoons maple syrup (or more to taste)
- 1 tablespoon ground flax seed (optional)
- 1/2 to 1 cup lowfat granola
Combine yogurt, pumpkin, pumpkin pie spice, maple syrup, and flax seed in small bowl. Taste and add additional syrup, if more sweetness is desired. Add 1/4 cup yogurt mixture to 2 parfait glasses. Sprinkle on a layer of granola. Add another layer of yogurt and granola. Top with remaining yogurt, sprinkle a garnish of granola on top. Best if assembled right before serving to avoid soggy granola.
Make ahead tip: Yogurt & pumpkin mixture may be combined the day before and refrigerated for faster parfait assembly for breakfast the next day.
Nutritional Info. for 1 parfait (using low-fat yogurt): 213 calories, 2.9g fat, 43.4g carbs, 5.3g fiber, 6.8g protein; Weight Watchers PointsPlus: 6
Fruit dip: This yogurt/pumpkin mixture also makes a tasty, healthy fruit dip.