Pumpkin Pie Parfaits (Protein-Packed & Delicious)
Everywhere you look, you can find another delicious-sounding pumpkin spice treat. Unfortunately, all too many of them are loaded with excess sugar with a huge calorie count. Yet if you’re one of the millions of pumpkin-spice-everything enthusiasts, it can be hard to say no to the array of offerings.
Fortunately, you can fill your kitchen with wonderful scents of pumpkin pie and then indulge your taste buds without seriously damaging your diet with these simple Pumpkin Pie Parfaits. They take a bit of pre-planning (as you’ll need time to chill some of the ingredients). But they take just minutes to put together, and they’re oh-so-creamy and satisfying if you have a craving for pumpkin pie.
Start with a super quick pumpkin butter, add in a fluffy coconut whipped cream, layer with cinnamon-maple granola, and for a really decadent treat, top them with candied pecans! These pumpkin pie parfaits are perfect for serving at any fall gathering or just enjoying with the family after a day at the pumpkin patch.
Pumpkin Pie Parfaits
Pumpkin Butter Ingredients:
- Two 15-ounce cans of pumpkin puree
- 2/3 cup brown sugar substitute (like Truvia Brown Sugar Blend or Swerve Brown Sugar Replacement)
- 1/4 cup maple syrup substitute (like Pyure Organic Sugar-Free Maple Flavored Syrup, or you can make your own keto-friendly maple syrup)
- 1/2 cup unsweetened apple juice
- 1 Tbsp lemon juice
- 2 1/2 tsp pumpkin pie spice
- 1/2 tsp ground cinnamon
- 1 pinch sea salt
Pumpkin Butter Directions:
- Combine all pumpkin butter ingredients in a large saucepan or pot, stirring to combine. Heat over medium-high heat.
- Once the mixture begins to bubble, reduce the heat to low and simmer, uncovered for 15 to 20 minutes, stirring occasionally.
- Remove from the stovetop and allow to cool completely.
Chef Note: If you aren’t using the pumpkin butter immediately, transfer it to a large glass container to store in the fridge for up to one week or freeze for up to a month.
Coconut Whipped Cream Ingredients:
- 1 ½ cups coconut whipped cream
- 1 scoop BioTRUST® Low Carb Pumpkin Spice or Vanilla Protein Powder
Coconut Whipped Cream Directions:
- Chill the can of coconut whipped cream in the fridge overnight (or for at least six hours).
- Chill a mixing bowl for at least 10 minutes.
- Remove the can of coconut cream from the fridge, and without tipping or shaking the can, remove the lid. Scrape the thickened cream out from the top of the can, leaving the liquid behind (which can be saved for later to be added to smoothies or other recipes).
- Place the cream in a chilled mixing bowl, and add the scoop of BioTRUST® Low Carb. Beat with a mixer until smooth and creamy (it can take up to 5 minutes).
Chef Note: For best results, chill your coconut cream in the refrigerator overnight. If the cream doesn’t harden, it may not have the right amount of fat. If so, you can add one to four tablespoons of tapioca flour as you’re whipping, adding just enough flour for it to turn into a whipped cream.
The whipped coconut cream can be used immediately or refrigerated for later. It will harden and set in the fridge the longer it’s chilled, but it can keep for up to one week, so you can easily make it ahead of time. Just don’t add the protein powder until you’re making up the parfaits and then rewhip.
- 3/4 cup gluten-free rolled oats
- 1 pinch sea salt
- 1 1/2 Tbsp organic brown sugar substitute
- 1/4 tsp ground cinnamon
- 1/4 tsp pumpkin pie spice
- 1 1/2 Tbsp coconut oil
- 1 Tbsp maple syrup substitute
- Preheat oven to 340 degrees F (171 C).
- Add rolled oats, salt, sugar substitute, cinnamon, and pumpkin pie spice to a mixing bowl and stir.
- In a separate bowl, melt the coconut oil in the microwave, add maple syrup, and whisk thoroughly to combine. Add to oat mixture and toss to coat.
- Arrange on a baking sheet and bake for 15 – 20 minutes or until golden brown and fragrant. Stir halfway through to ensure even baking. Watch closely as it comes to the end to ensure it doesn’t burn. Remove from oven and set aside to cool.
*Optional* Candied Pecans Ingredients
- 1/2 cup pecans (roughly chopped)
- 1/2 Tbsp coconut oil
- 1/2 Tbsp maple syrup
- 1/2 Tbsp organic brown sugar substitute
- 1 pinch ground cinnamon
- 1 pinch sea salt
Candied Pecan Directions
- Leave oven preheated to 340 degrees F (171 C), and heat a large skillet over medium heat.
- Once hot, add pecans and toast for 5 minutes, stirring frequently. If smoking or browning too quickly, turn down the heat.
- At the 5-minute mark, add coconut oil, maple syrup, sugar substitute, cinnamon, and salt. Stir to coat and cook for another 1 – 2 minutes. Remove from skillet and add to a baking sheet.
- Bake for 3 – 6 more minutes or until fragrant and toasted, being careful not to burn. Set aside to cool.
Pumpkin Pie Parfaits Directions
- Divide cooled granola between 4 small serving glasses or ramekins, reserving a small amount for topping (~ 2 Tbsp).
- Top with a generous portion (~1/4 cup or 55 g) pumpkin butter and tap to settle.
- Top with a generous amount of coconut whipped cream and tap to settle.
- Top with another layer of pumpkin butter, then one more layer of coconut whipped cream. Tap to settle.
- If serving immediately, top with the remaining granola (and candied pecans if desired).
- Otherwise, loosely cover with plastic wrap (or lids) and refrigerate up to 3 – 4 days (though they’re best when eaten within the first 24 hours). Add topping just before serving to keep it crisp.
- Enjoy your tasty pumpkin pie parfaits.
Pumpkin Pie Parfaits Nutrition Facts (without pecans):
- Calories: 516
- Total Fat: 38 g
- Total Carbohydrate: 44.8 g
- Fiber: 15 g
- Protein: 10.7 g