• Dragon Mama

Healthy Apple Pumpkin Parfait

Updated: Oct 4

Who else loves fall flavors? I recently saw a Facebook post asking whether you were team apple or team pumpkin. I couldn't pick! I love them both separately (see my pumpkin smoothie recipe,) but together too! I also love a good parfait. But, most recipes do have quiet a bit of sugar. This has no added refined sugar except for what's in the granola you choose. I have been having this for breakfast, but I would totally enjoy it for dessert too while watching a good fall movie like Practical Magic or the Craft! For Hocus Pocus, you really have to indulge; check out Hocus Pocus Party Food and Hocus Pocus Simple Snack Tray.

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1 cup Pumpkin

1 cup Plain Greek Yogurt

2 Tablespoons Apple Butter. *

1 chopped organic apple. Green or red works. I've used both.

Granola of your choice. Kind was the lowest sugar option I could find when I was shopping. You could also substitute with a grain free nut and seed mix. Pumpkin seeds are very nutritious!**



Pumpkin Spice

*I found thus awesome apple butter Tap N Apples that has no added sugar! It isn't organic but it is Non GMO. I believe Eden makes an organic no sugar version.

**Read more about the health benefits of pumpkin seeds.


  1. Mix 1 cup pumpkin with honey and pumpkin spice to your taste. I used about a tablespoon of honey and 3-4 shakes of pumpkin spice.

  2. Mix 1 cup Greek yogurt with 2 Tablespoons of apple butter and a few shakes of cinnamon.

  3. Mix chopped apple with a few handfuls of granola.

  4. Layer. Start with a little granola on the bottom center of your parfait container.* Layer pumpkin, yogurt, apple mixture and repeat. I put a little yogurt on top with pumpkin spice. If you're feeling sweet you can add a dollop of whipped cream.

*Depending on the size of your container, you can make one or two parfaits.

Happy Fall!

Dragon Mama

Thank you for sharing!

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