These Pumpkin Pie Protein Parfaits bring pumpkin-pie flavor into an easy chilled meal-prep dessert. Pumpkin puree, Greek yogurt and vanilla protein powder create the creamy filling, while graham cracker crumbs add a pie-inspired layer and texture.
Ingredients
- 1 cup 100% pure pumpkin puree — not pumpkin pie filling
- 1 1/2 cups plain nonfat or low-fat Greek yogurt
- 1/2 cup vanilla protein powder
- 2 tbsp maple syrup or sweetener of choice to taste
- 1 tsp pumpkin pie spice
- 1/2 tsp vanilla extract
- Pinch of salt
- 1/2 cup graham cracker crumbs
- 1/2 cup light whipped topping, optional
- Extra cinnamon or pumpkin pie spice for garnish, optional
Instructions
1. Make the Pumpkin Protein Filling
Mix pumpkin puree, Greek yogurt, protein powder, maple syrup, pumpkin pie spice, vanilla and salt until smooth.
2. Adjust the Texture
If too thick, add a small splash of milk. If too thin, chill briefly or add a little Greek yogurt or protein powder.
3. Prepare the Crumble
Place graham crumbs in a separate bowl. Reserve some for serving if you prefer extra crunch.
4. Build the Parfaits
Divide some graham crumbs among four cups. Add pumpkin filling, another light crumb layer and additional filling.
5. Finish and Chill
Add optional light whipped topping and a dusting of cinnamon or pumpkin pie spice. Refrigerate until chilled.
Estimated Nutrition
Per parfait, approximately 4 servings: ~230 calories | ~22g protein | ~29g carbohydrates | ~4g fat.
Nutrition is an estimate and varies with protein powder, yogurt, graham crackers, sweetener, toppings and portion sizes.
Why It Works for Meal Prep
The filling requires no baking and can be mixed quickly. Individual cups are convenient to refrigerate. Keeping some graham crumbs separate until serving helps preserve their crunch.
Pumpkin Puree vs. Pumpkin Pie Filling
Use 100% pure pumpkin puree. Pumpkin pie filling is already sweetened and seasoned and will change the recipe and nutrition.
Meal-Prep Tips
- Whisk thoroughly to remove pockets of protein powder.
- Taste before adding extra sweetener because protein powders vary in sweetness.
- Keep some graham crumbs separate for a crunchy topping.
- Store covered in the refrigerator.
- Prepare only as many portions as you expect to use within a few days for best quality.
Easy Variations
Chocolate or cinnamon protein powder can change the flavor. Chopped pecans can add crunch, although they increase calories and fat. The whipped topping can also be omitted.
The CIWO Takeaway
Pumpkin Pie Protein Parfaits combine creamy pumpkin and Greek yogurt with vanilla protein powder and graham cracker layers for a seasonal chilled dessert inspired by pumpkin pie.
