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    Oh My Veggies » Vegan Recipes » Vegan Dessert Recipes

    Maple Pumpkin Parfaits

    Published: Oct 16, 2014 · by Lindsey · Updated: May 19, 2022 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe
    Maple Pumpkin Parfaits
    Maple Pumpkin Parfaits
    Maple Pumpkin Parfaits
    making pumpkin parfaits

    Creamy spiced pumpkin and dreamy coconut cashew cream layered with just the right amount of nutty crunch. These vegan parfaits are decadent, delicious and totally doable.

    Vegan Pumpkin Parfaits

    As someone who enjoys cooking and baking, the holidays are pretty much my favorite time of year. (Bring on the pumpkin, baby!)

    But I've been making a real effort to cut back on excess sugar in my diet, which can be hard right about now. This vegan Maple Pumpkin Parfait is one way to enjoy dessert without feeling guilty, and without too much sugar.

    It's healthy and tastes fantastic—and what's not to love about these layers of maple-sweetened pumpkin, cashew coconut cream, and a crunchy nut-seed-coconut crumble?

    making pumpkin parfaits

    Each layer component is lightly sweetened and flavored; it's hard to decide which is the best one!

    These pumpkin parfaits come together fairly quickly, but be sure to plan enough time for the cashews to soak overnight and for the parfaits to chill.

    This would be an excellent addition to a vegan Thanksgiving dinner—or any other holiday—menu.

    Vegan Maple Pumpkin Parfaits

    More Recipes

    If you love these pumpkin parfaits, be sure to check out these other delicious ideas:

    • Best Vegan Pumpkin Desserts
    • Chocolate Raspberry Cheesecake Parfaits
    • Vegan Pumpkin Pie
    • Vegan Pumpkin Cheesecake
    Vegan Maple Pumpkin Parfaits | OhMyVeggies.com

    Maple Pumpkin Parfaits

    Creamy spiced pumpkin and dreamy coconut cashew cream layered with just the right amount of nutty crunch. These vegan parfaits are decadent, delicious and totally doable.
    Print Recipe Pin Recipe Email Recipe
    Prep Time: 9 hours 25 minutes
    Cook Time: 10 minutes
    Total Time: 9 hours 35 minutes
    Course: Dessert
    Cuisine: American
    Diet: Vegan, Vegetarian
    Keyword: Maple Pumpkin Parfaits, pumpkin parfaits, vegan parfaits
    Servings: 4 parfaits
    Calories: 622kcal
    Author: Oh My Veggies

    Ingredients

    For the crunchy layer:

    • ½ cup chopped pecans or walnuts
    • ½ cup raw or toasted pumpkin seeds
    • ½ cup unsweetened flaked or shredded coconut
    • 2 teaspoons maple syrup
    • Pinch of pumpkin pie spice
    • Pinch of salt

    For the cashew coconut cream layer:

    • 1 cup raw cashews soaked overnight and rinsed and drained
    • ½ cup unsweetened coconut cream
    • 2 tablespoon chia seeds
    • 1 tablespoon maple syrup or to taste
    • ½ teaspoon vanilla extract
    • Pinch of salt

    For the spiced pumpkin layer:

    • 1 cup pumpkin puree
    • 1 tablespoon maple syrup
    • ½ teaspoon pumpkin pie spice
    • ½ teaspoon ground ginger
    US Customary - Metric

    Instructions

    Bake the crunchy layer:

    • Preheat oven to 400°F. Line a baking sheet with parchment paper.
    • In a bowl, combine the pecans, pumpkin seeds, coconut, maple syrup, pumpkin pie spice and salt. Spread the mixture in an even layer on the baking sheet. Bake until golden and fragrant, about 10 minutes, checking periodically and stirring every so often so the nuts and seeds don't burn. Let cool completely.

    Make the cashew coconut cream layer:

    • In a blender or food processor, puree the soaked cashews, coconut cream, chia seeds, maple syrup, vanilla and salt until smooth and creamy. Transfer to a bowl and cover. Chill until you're ready to assemble your parfaits.

    Make the spiced pumpkin layer:

    • In a small bowl, stir together the pumpkin puree, maple syrup, pumpkin pie spice and ginger. (You can also puree this layer in a blender for a smoother result.) Cover and refrigerate if you're not assembling the parfaits right away.

    Assemble the parfaits:

    • Spoon 1 tablespoon of the crunchy mix into the bottom of each of four 6-8 ounce dessert glasses or jars. Top with 2 tablespoons of the spiced pumpkin, followed by 2 rounded tablespoons of the cashew coconut cream. Repeat the layers one more time. Sprinkle the tops of each parfait with the remaining crunchy mix. Refrigerate for 1 hour before serving.

    Notes

    Prep time includes 8 hours soaking time and 1 hour chilling time.

    Nutrition

    Calories: 622kcalCarbohydrates: 36gProtein: 15gFat: 51gSaturated Fat: 21gPolyunsaturated Fat: 10gMonounsaturated Fat: 16gTrans Fat: 1gSodium: 53mgPotassium: 732mgFiber: 10gSugar: 14gVitamin A: 9545IUVitamin C: 4mgCalcium: 106mgIron: 6mg
    Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks, including our new Vegan Thanksgiving and Vegan Christmas cookbooks!
    « Vegan Breakfast Sandwiches with Cholula Cashew Cheese
    This Week's Meatless Meal Plan | 10.20.14 »

    Dessert Recipes, Holiday Recipes, Thanksgiving Recipes, Vegan Dessert Recipes, Vegan Recipes, Vegetarian Recipes coconut, fall, pumpkin, thanksgiving

    About Lindsey

    Lindsey Rose Johnson is a food stylist + photographer based in Boise, Idaho. She is a reformed picky eater and lover of whole foods. Lindsey blogs at CafeJohnsonia.com where she shares healthy gluten-free recipes.

    Reader Interactions

    Comments

    1. Liz @ Floating Kitchen says

      October 16, 2014 at 9:45 am

      These look delicious. And I'm going to go ahead and deem these breakfast worthy as well! Thanks for sharing, Lindsey!

      Reply
      • Lindsey Johnson says

        October 16, 2014 at 11:02 am

        Ha! You're a girl after my own heart. That's precisely what I did the next day. 🙂 And it was pretty much the best breakfast ever!

        Reply
    2. marquis @realrawkitchen says

      October 16, 2014 at 10:59 am

      These are so cute and look so delicious! I think this is the perfect little dish to serve to family members .. something special but you're not killing yourself in the kitchen over it 🙂

      Reply
      • Lindsey Johnson says

        October 16, 2014 at 11:04 am

        Totally! Thanks, Marquis!

        Reply
    3. Leslie says

      October 16, 2014 at 11:22 am

      Yum! I love fall and i also love parfaits! Thanks for sharing. Happy Thursday!

      Reply
    4. Meg @ Beard and Bonnet says

      October 16, 2014 at 2:19 pm

      Lindsey these look SO good!!! I have to make them asap.

      Reply
    5. Millie | Add A Little says

      October 16, 2014 at 2:43 pm

      Looks delicious Lindsay! I love the combo of maple and pumpkin - so tasty!

      Reply
    6. Laura (Tutti Dolci) says

      October 16, 2014 at 4:18 pm

      Love these parfaits, the perfect fall treat!

      Reply
    7. Emma says

      October 16, 2014 at 4:39 pm

      These look scrumptious! It's been chocolate, chocolate, chocolate here lately but this look like just the recipe to mix things up!

      Reply
    8. Caroline says

      October 16, 2014 at 11:07 pm

      I love breakfasts like this! Those layers are so pretty. Perfect fall breakfast!

      Reply
    9. Tammy says

      October 17, 2014 at 12:30 pm

      Hi Lindsey,
      Have you made this in a trifle dish or in larger portions? The Parfaits look so yummy!

      Reply
      • Lindsey Johnson says

        October 17, 2014 at 12:45 pm

        You read my mind! 🙂 I have only done it in small proportions because we always have so many other things to eat (ahem), but I was thinking for the holidays this would be a great thing to make in a bigger size. I'm thinking for a full size trifle dish, you might want to triple or even quadruple the recipe. And you could easily thrown in a layer of cake or cookies (like lady fingers) to stretch it further.

        Reply
    10. Joanne says

      October 17, 2014 at 3:53 pm

      Would it be reasonable to eat these for breakfast?! I hope so, because I don't think I'll be able to restrain myself.

      Reply
    11. Kate says

      November 06, 2014 at 3:54 pm

      What a great site! Did you ever consider putting in the nutritional values? I would love to see where this rates it sounds delicious AND nutritious!!

      Reply
    12. likeatcake says

      October 13, 2015 at 11:32 am

      I am glad I've found your blog!

      Reply

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    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
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