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Healthy Pumpkin Cheesecake Parfait recipe with almond milk, pumpkin puree, chia seeds and maple syrup. | ifoodreal.com

These healthy pumpkin cheesecake parfaits are out of this world!!! Perfect 10 minute dessert that anyone can make. No baking experience required, so easy, delicious and guilt free. When it comes to hosting and entertaining, I usually pour all my energy into the main meal and ask the guests to bring a dessert. You will not find me perfecting the icing on a cake the day before.

One night, a friend brought over individual tiramisu parfaits and I really loved how easy, pretty and delicious they were. And the portion control was in check. I thought, those I could make pretty fast and even lighter.

Healthy Pumpkin Cheesecake Parfait recipe with almond milk, pumpkin puree, chia seeds and maple syrup. | ifoodreal.com

Honestly, I’m not a huge delicate dessert baker or maker, and found these pumpkin cheesecake parfaits very simple. They are made with chia seeds and Silk Vanilla Almond Milk. Can you believe it?! One day, I just took the chia pudding from a fridge and decided to see what happens if I blend it. Result => smooth and creamy mousse that tastes heavenly cold. Pair with some crushed organic graham crackers and non-fat Greek yogurt, pour melted chocolate on top, sprinkle toasted pecans and it becomes a cheesecake parfait!

When it comes to milk, my choice is either soy or almond milk. I do not drink cow’s milk and I do not make my own almond milk. To be brutally honest, I made it once and found the process quite time consuming and then we simply don’t drink that much milk before it goes bad.

Healthy Pumpkin Cheesecake Parfait recipe with almond milk, pumpkin puree, chia seeds and maple syrup. | ifoodreal.com

If you have never tried almond milk, you should. It’s a great alternative to dairy (also healthier if you ask me), has a smooth velvety texture and a pleasant nutty taste with vanilla. All Silk almond milk is non-GMO, which I find helpful since organic isn’t always available.

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Healthy 10 Minute Pumpkin Cheesecake Parfaits

Healthy 10 Minute Pumpkin Cheesecake Parfaits



  1. Add almond milk, pumpkin puree, chia seeds, maple syrup and pumpkin pie spice to a Mason jar or any container with a tight lid (I prefer glass) in the order listed above. Whisk well or stir vigorously with a fork until well mixed. Refrigerate for at least 6 hours or overnight.
  2. In a food processor or blender, pulse graham crackers until finely ground. Divide between two serving glasses. Add soaked chia pumpkin mixture to the same food processor or a powerful blender and process until very smooth, about 3 - 5 minutes, depending on your appliance. If the mixture is too thick, add almond milk by a tbsp to help things move. Be careful not to add too much otherwise it will be runny. Pour evenly over graham crackers and top with Greek yogurt.
  3. Preheat small skillet on low heat and add pecans. Toast until golden brown, stirring occasionally.
  4. In a small bowl, add chocolate chips and coconut oil. Microwave in 30 seconds intervals, stirring in between, until melted. Drizzle chocolate on top of each parfait and sprinkle with toasted pecans. Serve cold.
  5. Storage Instructions: Refrigerate assembled for up to 24 hours.


*If you can't find organic graham crackers, use some toasted ground up almonds instead. Just toast them in a skillet on low heat, stirring occasionally, until golden brown and then pulse in the food processor. **You can also used whipped coconut cream if vegan or skip the yogurt at all for a lighter version. ***Although this dessert contains mostly healthy fats, I understand you might want to keep dessert portion smaller. Feel free to divide the recipe into 4 servings, or cut in half if serving 2 people.


Nutritional Info

Servings Per Recipe: 2

Amount Per Serving = 1 parfait:
Calories: 462.9
Total Fat: 21.3 g
Cholesterol: 1.6 mg
Sodium: 205.4 mg
Total Carbs: 61.7 g
Sugars: 33 g
Dietary Fiber: 12.8 g
Protein: 12.4 g
WW Points+: 12

*Although this dessert contains mostly healthy fats, I understand you might want to keep dessert portion smaller. Feel free to divide the recipe into 4 servings, or cut in half if serving 2 people.


If you need a few ideas for pairings, here are a few of my favourites. Generally, almond milk pairs well with cookies, brownies and all quick breads, just like a cow’s milk does.

Black Bean Brownies Recipe – Healthy fudgy brownies made with black beans (yes!) and dates. No flour, no refined sugars, no butter. And they are delicious, many readers have told me that their kids love these brownies. You would never be able to taste the beans!


Whole Wheat Pumpkin Bread – Clean and simple pumpkin bread with walnuts and pumpkin seeds for an extra crunch. Very similar to Starbucks recipe but way less sugar and fat.


Healthy Chocolate Oatmeal Cookies – Soft and moist chocolate oatmeal cookies with peanut butter, honey and chocolate chips. Optionally gluten free & vegan. To dunk these in a glass of cold almond milk is pure perfection.


Healthy Oatmeal Cookies Recipe – A cookie just like grandma used to make without the guilt. I used as little sugar as possible, whole wheat flour and coconut oil. Yum and kids approved!


Pumpkin Pecan Bread – A mind blowing combination. This snack bread came out so flavourful and moist, soft and crunchy at same time. No dairy, no eggs, no processed sugar.


Avocado Fudge – Usually fudge is made with condensed milk, butter and sugar. But not this clean, vegan and gluten free chocolate fudge that requires no baking and tastes just as good. Avocado, have you ever tried it in a dessert?! It makes amazing cakes, fudge and mousse.


Whole Wheat Apple Muffins – These muffins are 100% whole wheat, naturally sweetened with dates, contain generous amount of apples, Fall spices and heavenly cinnamon sugar topping in every bite. Super moist, fluffy and light. Nobody would ever guess these muffins are healthy!


Healthy Chocolate Cake Recipe – Guilt free, moist and easy chocolate cake made with whole wheat flour, applesauce and agave nectar. Topped with scrumptious healthy chocolate ganache and berries.


Healthy Peanut Butter Brownies – Healthy gluten free brownies made with no flour, refined sugar or butter. All peanut butter addicts like me gotta try these!


Healthy Lemon Blueberry Muffins – Made with whole wheat flour, chia seeds, vanilla yogurt, blueberries and fresh lemons.


Pumpkin Protein Oat Bars – Healthy gluten free bars for those who are looking for a protein packed breakfast on the go or a snack. These bars are so good and moist, you would never guess they are good for you.


Pumpkin Protein Muffins – Healthy Fall muffins with the most scrumptious sweet and salty topping, that are sweetened with dates. Another protein packed dessert, snack or breakfast.


Chocolate Chip Protein Cookies – Healthy and gluten free classic cookies made with protein powder, almonds and chocolate chips for a guilt free treat.


No Bake Protein Cookies – Delicious 15 minute cookies that curb the craving without ruining the waistline.


Chocolate Protein Cookies – 6 simple ingredients and 10 minutes.No added sugar. Could be vegan and gluten free.




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  1. Baby June

    Oooh those look wonderful! Love how easy they are, i would love to whip up some of those for dessert someday this fall 🙂

  2. Laura @ Raise Your Garden

    I love how easy these parfaits are, after making dinner each night (Drudgery) I just don’t have the time or energy to make dessert. Plus, even though bathing suit season is over, I just don’t need any refined sugar to make me jiggle. So I basically love this lighter, portion controlled dessert to save me from myself.


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