Healthy Pumpkin Parfait Recipe

Last Updated on January 17, 2023 by Ellen Christian

What are your favorite healthy holiday desserts? You are going to love this easy pumpkin parfait! Enjoy a dish of this healthy pumpkin parfait with less sugar.

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Healthy Holiday Desserts: Pumpkin Parfait with Whipped Cream

Healthy Holiday Desserts

The holidays mean sweets in my house. Cookies, cakes, cupcakes, pies, trifles, brownies and candy.  Either way, you look at it, the desserts are everywhere.  I try very hard to stay away from the desserts during the holidays. 

It is just so easy to pack on an extra five or ten pounds by not being careful what you eat.  Marty isn’t worried about his weight, but as a diabetic, he is worried about how much sugar he eats.

We don’t want to give up the desserts, we just want to find some healthy holiday desserts.

I applied to be a Swerve ambassador and as a thank you, they sent me a box full of Swerve to play with.  Swerve is a zero-calorie sweetener that tastes just like sugar (really).  

Even best, it measures just like sugar.  That means if your recipe calls for a cup of sugar, you can substitute a cup of Swerve instead. It doesn’t get any easier than that. And, cooking needs to be easy during the holidays.

Plus, Swerve doesn’t affect blood glucose or insulin levels which means it’s safe for diabetics like my husband to use. Unlike some sweeteners, there is absolutely NO artificial aftertaste with Swerve.

 If you’re looking for healthy holiday desserts, this Pumpkin Parfait is delicious, easy and healthy. How does it get any better than that?

Healthy Holiday Desserts: Pumpkin Parfait with Whipped Cream

Low sugar Christmas desserts

Swerve Sweetener is a great choice for those looking to watch their weight or their sugar.  It’s very easy to use in recipes because there is no need to try to figure out how much to use instead of sugar.  

All you do is substitute the exact same amount of Swerve for the sugar in your healthy holiday baking recipe.

For this reason, you can easily make the same Christmas recipes you have always loved and just use Swerve in place of the sugar. There is no need to give up your family favorites when you can make them healthy holiday desserts.

woman using a hand beater and a silver bowl

You can purchase Swerve Sweetener in convenient single-serve packets so you can stash a few in your pocketbook for coffees on the run.  I’ve been enjoying a packet of Swerve Sweetener in my coffee every morning.

 You can also purchase Swerve Sweetener in resealable bags or containers.  It makes enjoying healthy holiday treats a lot simpler. I love that this is a one to one replacement. That means there are no complicated steps to figure out how much to use when I’m baking.

Healthy Christmas treats recipes

If you want to try a few more low-calorie holiday desserts, you might want to make my gluten-free blueberry crisp or my chocolate coconut bars.

If you want something that’s specific to Christmas, you can try these healthy Christmas treats. The kids love them. But, there is no reason that adults can’t enjoy them too.

Healthy Dark Chocolate Bark Recipe for the Holidays

More healthy desserts

Here are a few more healthy desserts you can enjoy any time of the year. We try to include some of our favorite classic Christmas desserts along with healthier options.

As we get older, I have found that more people are watching their sugar or sodium than when they were younger. No one wants to skip dessert. And, when you offer a few healthy options, no one has to. Everyone can enjoy dessert!

Vanilla Poached Pears Recipe without wine

Healthy fruit Christmas desserts

Lots of the desserts people associate with Christmas are high in sugar and relatively unhealthy. Even things like pies that contain fruit are high in carbs and sugar.

But, there are a few healthy fruit Christmas desserts you can try. They are very easy to make. And, could easily be served during the holidays.

Healthy Holiday Desserts: Pumpkin Parfait with Whipped Cream #lowsugar #healthydessert #Diabetic

You can top either of these healthy holiday desserts with whipped cream. Or, you can eat them as is. Check out my video to learn how to make homemade whipped cream. You wouldn’t believe how easy it is to make this yourself. No more frozen whipped topping during the holidays. This tastes so much better.


Yield: 2

Pumpkin Parfait

Healthy Holiday Desserts: Pumpkin Parfait with Whipped Cream #lowsugar #healthydessert #Diabetic

This pumpkin parfait is one of my favorite healthy holiday desserts.

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes


  • 1/2 cup of 100% pure pumpkin puree (not pumpkin pie filling)
  • 1 cup of Stonyfield Greek Yogurt, plain
  • 1/2 tsp pumpkin pie spice
  • 2 tbsp Swerve sweetener (or more/less depending on how sweet you like it)


  1. Mix the pumpkin puree, Greek yogurt, pumpkin pie spice and Swerve sweetener in a bowl.
  2. Add a layer of the pumpkin mixture to a parfait glass.
  3. Top with whipped cream and shaved chocolate.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 58Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 3mgSodium: 24mgCarbohydrates: 8gFiber: 2gSugar: 4gProtein: 6g

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28 thoughts on “Healthy Pumpkin Parfait Recipe”

  1. Pingback: Pumpkin Seed Recipes and Crafts!
  2. What a delicious treat!  Not only does it taste great, I'm sure, but it also has a beautiful presentation.  I could see serving these at a formal family event.
  3. This is such a fantastic idea, I love it! I've been dying all day to find out what is in your magical little parfaits.. and I am really looking forward to trying these. TY!
  4. Wow, I need to check this sweetener out. I have never heard of it before. My Dad is a diabetic and this would be great for him. 
  5. Anything pumpkin is always a seasonal hit with me!  Hadn't heard of this sweetener before, will have to recommend to my neighbor who is diabetic.  They are always seeking new products!

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