Plant-based protein crust crumbles plus a 4 ingredient super creamy no-bake pudding, this Pumpkin Pie Parfait is healthier, easier, and tastier than any actual pie! Vegan, gluten-free, soy-free, and low-fat.
I’m sure I’ve mentioned it before in pumpkin seasons of years past, but I am a bit of a pumpkin dessert purist. By that I mean there’s pumpkin pie…and then there’s everything else. Not that I don’t love pumpkin cookies and ice cream and cakes and things, but they just don’t hit the pumpkin spot like a whole slice of pumpkin pie.
But being as impatient and kitchen-lazy as…well…everyone, the crust rolling, almost hour of baking, and overnight chilling that comes along with pie is kind of a turnoff. Hence I haven’t even made one yet this year. However, I think I may have finally found the perfect pie substitute in the form of this faster, healthier, no-bake Pumpkin Pie Parfait.
Since I know that simply blurting out “I love it and want to eat it for every meal every day until there are no more cans of pumpkin left in the pantry world!!!” is not terribly convincing as an endorsement, let’s talk specifics…
Easy. 3 ingredient rawnola “crust” + 4 ingredient pumpkin pudding + coconut whipped cream optional. And ingredient stats aside, all you need is a blender to make the entire thing. No rolling pin. No pie pan. No oven.
Most pumpkin puddings require stovetop cooking to thicken, or the no-bake ones often use something like silken tofu or coconut cream. But for this parfait I found the perfect healthy sweet ingredient for the thickening job: sweet potato! Japanese sweet potato is my favorite here, but any kind will work. Just be sure to bake it (oven or microwave) instead of boiling or steaming to keep the pudding consistency thick and creamy. No extra water please!
Healthy. Okay so pumpkin pies have gotten pretty healthy in recent years with 139427384 different versions by just about every food blogger for just about every dietary preference. I even have my own Date-Sweetened Pumpkin Pie that I have no qualms about calling breakfast.
Besides the fact that sweet potato in the pudding makes it thick but low fat and sweeter with less sweetener, this recipe has another healthy advantage. Pumpkin Seed Protein Powder!
This is a new-to-me product from my favorite protein powder company, Sprout Living. I am really loving it for many reasons…
– It’s a protein powder with only 1 ingredient! One! I don’t know about you, but that makes me want to happy dance. It’s perfect for my sensitive digestive system too, no funky gums or artificial sweeteners to worry about.
– The taste is almost undetectable. With the sweet-sticky dates in this rawnola, you won’t even notice it. I have tested it out in simple banana smoothies, and apart from the pretty green color I could barely tell it was there. Great texture too!
– It’s raw, organic, nut-free, and plant-based with 19 grams of protein per serving.
And I am currently hosting a GIVEAWAY on Instagram for a 16 oz bag of the Pumpkin Seed Protein Powder as well as a few other goodies, so you have a chance to try it out for yourself!
Oh, and if you are wondering why I didn’t put pumpkin seed protein actually in the pudding, just think orange + green…not such a pretty color mix. If appearance isn’t important to you, go for it. But adding it into the rawnola is a healthy way to up the protein of this parfait too.
It would be a crime to NOT call this Pumpkin Pie Parfait breakfast-approved, I think!
Tasty. I’m not sure why I haven’t been adding sweet potato into my pumpkin pies and puddings for years, because it does wonders for the taste. The flavors are similar enough that you don’t detect a strong sweet potato taste, but it definitely amps up the natural sweetness. It’s like adding salt to granola or lemon juice to gingerbread–it perfectly compliments the main flavor without overpowering.
Don’t forget to enter my Sprout Living Giveaway –> HERE (Closes Sunday October 16th at midnight EST.)
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PinIngredients
Pumpkin Seed Protein Rawnola
- 1/2 cup rolled oats
- 10–12 pitted Medjool dates
- 2 scoops Sprout Living Pumpkin Seed Protein Powder
Pumpkin Pudding
- 1 cup pumpkin puree
- 1/2 cup baked sweet potato (Japanese sweet potato is best)
- 1/2 tsp pumpkin pie spice
- 1/4 cup maple syrup
Instructions
- Combine the rawnola ingredients in a blender or food processor. Blend on low speed until clumpy. Do not over blend or it will form one big ball. Transfer to a jar and refrigerate (you will have extra).
- Combine the pudding ingredients in a high speed blender. Blend on high until very smooth.
- In a jar, layer rawnola, pudding, coconut whipped cream, and a sprinkling of more rawnola or pumpkin seeds on top. Enjoy!
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Pumpkin pie: YES. So much trouble. Lolol. Should I not say that, as a baker? Oh girl, you know I’m all about making treats as easy as possible. <– probably why we're besties. I will gladly accept your proclamation and then ask for at least 3 servings of this incredible pumpkin pie parfait. The second I saw that delectably textured bottom layer, I hoped that it was your famous rawnola. And I SO was not disappointed. 🙂 "No rolling pin. No pie pan. No oven." YES. And then like 10 million more YES's. Just so I can make sure you've heard me and my urgent request for this pumpkin pie deliciousness. <3 Japanese sweet potato is seriously heavenly. Now I'll just need this for breakfast, lunch and dinner. Then, dessert. Is that cool with you? xoxo
So 4 parfaits a day for Demeter? Yep, I can do that! And totally reasonable too, it is pumpkin season after all 🙂 I think I could work rawnola into pretty much everything somehow someway–love that stuff. It goes along with the easy theme we both love so much. Definitely why we are besties. You may be beaming and I may be fruity, but we can both agree on easy!?
These look amazing can’t wait to try… can u make vegan gummie bears and sour belts. U are one of the most creative Vegan bloggers and whenever in a good rut I can always come here to be inspired. Love u
Hi Sarah! Thank you so much for the sweet words, I’m happy that I can inspire you <3 Oooh I love the sound of that. The only way I know how to make gummy things vegan is with agar agar, which is kind of a hard to find ingredient. Would you be okay with that?
I have seen it before in my health store but never really knew what it was. I have young toddlers and with Halloween coming up I’m trying to find vegan “healthy” candy as an alternative for them to still enjoy the trick or treating. Thanks so much look forward to trying ur creation
That is such a neat idea to make homemade Halloween candy for you kids! I wish my mom had been that cool 😀 If you can get agar powder, then I have made this gummy recipe before and it turned out really well. You can of course make them into any shape with molds and any color with different types of fruit, but it gives you the ratio to start with: http://www.forkandbeans.com/2015/07/02/healthy-gummy-fruit-snacks/ I honestly wouldn’t do anything different except maybe different colors, so I thought I would point you there so you don’t have to wait.
Hello! Am enjoying being subscribed to your page. Question on this recipe – you state “Japanese sweet potato”; I’ve read that the most commonly eaten sweet potato in Japan is the purple skin /purple flesh variety. From your photo (i.e. the colour of the finished pud) though this looks like you used the more commonly available (at least here in Australia) salmony orange flesh/pinky skin variety. The only other kind we can get here apart from those two is the starchy white flesh/purple skin variety but it’s obvs not that. So could you describe yours please? Thank you and happy fruit eating!
Hi Jane! Sorry for the sweet potato confusion. Honestly any kind will be okay (well maybe not the purple flesh just for color purposes), but mine was the purple skin with yellow/white flesh variety (http://www.friedas.com/japanese-yam/). The orange flesh kind will be fine too, the reason I suggested the Japanese one is because they tend to be drier and sweeter both of which are good here. There are so many different kinds of sweet potato, but I hope that makes sense 🙂
Thank you! Yes true there are 100s of varieties….when i went to New Zealand was in heaven! But not so many available here which is odd really…..I will try the orange kind as i have them in my fridge and let you know!!
A pumpkin pudding that doesn’t call for soy, nuts, or coconut??? Yesssss ?? Have I mentioned that I’m getting a bit tired of coconut? Haha!! I’m loving this idea! Less time in the kitchen, no long bake times, and simple ingredients? I’m sold! That pumpkin seed protein powder sounds amazing! 19grams?? I’ve been looking for new sources for Willow and this sounds perfect ❤️ Haha! Yeah, I can imagine what the green powder would have done to that lovely orange color ? Good call to adding it in the rawnola! I must make this pudding asap!!
So much coconut! I swear I buy like 8 cans every time I go to the health food store lol. I’m still very grateful it’s AIP allowed, I don’t know what I would do without something creamy in my life, but I was pretty happy this recipe didn’t require any too. Or any milk at all for that matter. Yes, the pumpkin seed protein powder is really nice and subtle, could be perfect for Ms Willow! I opened the bag not expecting that vibrant green and had to change plans asap. It looks gorgeous in a green smoothie though 😀 And yay your comment came through <3
OK, I gotta admit — I was really, really expecting some bananas in there! Especially with that no tofu or stove top buildup. You fooled me! ? But sweet potato is genius ?
Don’t think I didn’t consider them as a possibility 😀 But they usually aren’t really thick enough unless frozen, plus I find them a little bit overpowering with pumpkin things. I also almost thought of cauliflower, so I think the sweet potato choice was pretty tame in the end lol.
Mmm this parfait is so luscious and looks like the perfect fall breakfast/snack! I love pumpkin pie and will definitely have to check out your date sweetened recipe! In the meantime I’m headed off this weekend to visit family and I’m thinking this is something my mom would love to try too! Clever idea to use the protein powder in the rawnola! What a healthy and delicious jar of goodness!
Oh fun! I hope you have a lovely weekend with your family, pumpkin parfait inclusive or not 🙂 I am always looking for different non-smoothie ways to use protein powder and this was perfect. I have thoroughly enjoyed snacking through the leftovers all week!
This is such a cool twist on pumpkin pie! I could totally see myself indulging in this creamy pumpkin parfait. Plus, it looks so super fancy with the pumpkin seed powder rawnola, coconut whipped cream and pumpkin seeds.
What is it about whipped cream that makes everything look extra classy?! I totally agree though 🙂 Thanks Bianca!
looks good
Thanks Amy 🙂