Oct 7
2013

Healthy Spiced Pumpkin, Yogurt & Granola Parfait Recipe

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These healthy spiced pumpkin yogurt parfaits, layered with granola, take only 10 minutes to make. They make a great weekday breakfast!
Healthy Spiced Pumpkin, Yogurt & Granola Parfait Recipe | cookincanuck.com #pumpkin #yogurt

When pumpkin season comes around, our minds usually drift towards Thanksgiving and pumpkin pie, with dollops of whipped cream and a flaky crust. As glorious as that can be, there are many healthy ways to enjoy pumpkin on a more regular basis. Whole Wheat Pumpkin Spice Latte Muffins and Whole Wheat Oat Gingerbread Pumpkin Pancakes are two of my favorites, but I wanted to come up with a breakfast option that I could put together in 10 minutes or less for those busy weekday mornings. A yogurt parfait was the answer!

Pumpkin not only tastes good, but it’s a nutritional powerhouse. Just 1 cup of mashed pumpkin contains 200 percent of the daily recommended intake of vitamin A. Not only that, but it’s low in calories, rich in fiber and a great source of beta-carotene, those antioxidants touted by the medical community.

Healthy Spiced Pumpkin, Yogurt & Granola Parfait Recipe | cookincanuck.com #pumpkin #yogurt

I used an organic oats and honey granola (this one made by Cascadian Farm) that contained 250 calories per 2/3 cup serving. Feel free to use your favorite granola. The nutritional data (seen at the bottom of the recipe) will vary depending on the granola used.

These parfait took only about 10 minutes and got me into the mood for the holidays, without indulging before that big turkey day.

The recipe:

In a medium-sized bowl, mix together the pumpkin, agave nectar, ground ginger, cinnamon and nutmeg until combined.

Healthy Spiced Pumpkin, Yogurt & Granola Parfait Recipe | cookincanuck.com #pumpkin #yogurt

In two small glasses or bowls, scoop some of the pumpkin mixture into the bottom.

Layer with the Greek yogurt, granola, agave nectar, and more of the pumpkin mixture.

Healthy Spiced Pumpkin, Yogurt & Granola Parfait Recipe | cookincanuck.com #pumpkin #yogurt

Serve. Sweeten with additional agave nectar, if you wish.

More healthy breakfast recipes:

Healthy Breakfast Recipes | cookincanuck.com
Cookin’ Canuck’s No-Bake Carrot Cake Granola Bites {Low Sugar & Gluten-Free}
Cookin’ Canuck’s Scrambled Egg with Turkey Sausage, Sun-Dried Tomatoes & Basil
Kalyn’s Kitchen’s Slow Cooker Steel-Cut Oats with Agave & Pecans
Dine & Dish’s Stuffed Breakfast Sandwich
The Lemon Bowl’s Pumpkin Chocolate Chip Granola Bars

Healthy Spiced Pumpkin, Yogurt & Granola Parfait
 
Prep time
Total time
 
From the kitchen of Cookin Canuck. www.cookincanuck.com
Serves: Serves 2
Ingredients
  • ¾ cup canned pumpkin (not pumpkin pie mix)
  • 1 tsp agave nectar
  • ½ tsp ground ginger
  • ¼ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¾ cup nonfat plain Greek yogurt
  • 1 cup granola (your favorite kind)
  • Additional agave nectar, if desired
Instructions
  1. In a medium-sized bowl, mix together the pumpkin, agave nectar, ground ginger, cinnamon and nutmeg until combined.
  2. In two small glasses or bowls, scoop some of the pumpkin mixture into the bottom.
  3. Layer with the Greek yogurt, granola, agave nectar, and more of the pumpkin mixture.
  4. Serve. Sweeten with additional agave nectar, if you wish.
Notes
Nutritional data (without extra agave): Calories 253.8 / Total Fat 3.8g / Saturated Fat 0.8g / Cholesterol 5.0mg / Sodium 116.3mg / Total Carbohydrates 41.7g / Fiber 5.3g / Sugar 18.2g / Protein 16.2g / WW (Old Points) 5 / WW (Points+) 7
Nutrition Information
Serving size: 1 parfait Calories: 254 cal Fat: Total Fat 3.8g / Saturated Fat 0.8g

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{ 16 comments… read them below or add one }

1 Katrina @ Warm Vanilla Sugar October 7, 2013 at 5:30 am

This is such a nice fall breakfast – love it! Believe it or not I haven’t made anything with pumpkin yet!!

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2 Tieghan October 7, 2013 at 6:11 am

My favorite way to enjoy pumpkin is actually plain with some salt, pepper and cinnamon! I think it is truly the best and all warm and roasted or even straight from the fridge! yeah that is my thing, but this breakfast is too! I am a total yogurt and granola person so this sounds right up my alley! Oh and it is so pretty and festive!

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3 Liz @ The Lemon Bowl October 7, 2013 at 6:22 am

I wish I had a large glass of this right now – looks so good!! Thanks for the pumpkin shout out!

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4 Ali @ Inspiralized October 7, 2013 at 7:19 am

Talk about a nutritional powerhouse for sure! This looks SO incredible yummy. Thanks for sharing!

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5 Sommer @ ASpicyPerspective October 7, 2013 at 5:27 pm

Looks delicious, Dara!! May just have that for breakfast tomorrow!

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6 Laura (Tutti Dolci) October 7, 2013 at 9:40 pm

Such pretty breakfast parfaits!

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7 Donna October 8, 2013 at 2:42 am

So simple but so brilliant!

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8 Kalyn October 8, 2013 at 6:24 am

I only started liking pumpkin the last few years, and it’s still not my favorite. But this really appeals to me; I’m imagining how the creaminess of the yogurt with enhance the flavor of the pumpkin. Yum!

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9 Georgia @ The Comfort of Cooking October 8, 2013 at 2:18 pm

What a delicious and easy breakfast or snack! I love these, Dara!

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10 Nutmeg Nanny October 9, 2013 at 10:00 am

Oh goodness, this looks delightful :) I am so excited to try this!

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11 traci October 11, 2013 at 10:09 am

Great recipe! It turned out beautiful as usual. I love pumpkin anything. Ehat a great dessert!!

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12 Dina October 14, 2013 at 1:39 pm

it looks yummy!

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13 Lindsay October 19, 2013 at 6:47 pm

Thanks for this! I just whipped some up for tomorrow’s breakfast – I added a puréed apple to it. I have homemade granola and Greek yogurt every morning with either a banana or blueberries in it – looking forward to changing it up with seasonal pumpkin deliciousness!

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14 Kathy September 12, 2014 at 7:51 am

This is great! I just had it for breakfast. It reminded me of pumpkin cheesecake without all the calories. I will definitely make this again and again.

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15 Dara September 14, 2014 at 5:16 am

I’m so glad you enjoyed it, Kathy! I need to start diving into the pumpkin and make this again for my family.

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