Maple Pumpkin Parfaits

Creamy spiced pumpkin and dreamy coconut cashew cream layered with just the right amount of nutty crunch. These vegan maple pumpkin parfaits are decadent, delicious and totally doable, and they're sweetened with nothing but a little maple syrup.

As someone who enjoys cooking and baking, the holidays are pretty much my favorite time of year. (Bring on the vegan pumpkin recipes, 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. These parfaits are one way to enjoy dessert without feeling guilty, and without too much sugar.

They're healthy and taste fantastic, and what's not to love about layers of maple-sweetened pumpkin, cashew coconut cream, and a crunchy nut-seed-coconut crumble? Each layer is lightly sweetened and flavored on its own, so it's hard to decide which one is the best.

Key Ingredients & Substitutions

• Pumpkin puree. Use plain canned pumpkin or homemade pumpkin puree, not pumpkin pie filling, which is already sweetened and spiced. If your homemade puree is watery, let it drain in a fine-mesh sieve for 30 minutes so the layers stay distinct.
• Raw cashews. Soaked overnight, raw cashews blend into a silky, neutral cream. Short on time? Cover them with boiling water for 30 minutes instead. For a nut-free cream, see the vegan yogurt variation below.
• Coconut cream. Unsweetened coconut cream adds richness and body. The thick, solid part from the top of a chilled can of full-fat coconut milk works too.
• Chia seeds. A couple of tablespoons of chia seeds help the cashew cream set up as it chills, so it holds its shape between the pumpkin layers.
• Maple syrup. Pure maple syrup is the only sweetener here, split between all three layers. Pancake syrup won't taste the same.
• Nuts, seeds and coconut. Pecans or walnuts, pumpkin seeds and unsweetened flaked coconut toast up into the crunchy layer. Any combination of nuts and seeds works, as long as you keep roughly 1 ½ cups total.
• Warm spices. Pumpkin pie spice and ground ginger season the pumpkin. No pumpkin pie spice? Use ¼ teaspoon cinnamon plus a pinch each of nutmeg and cloves.

Helpful Tips

Don't skip the soak. Soaking softens the cashews so they blend completely smooth. Unsoaked cashews leave a grainy cream unless you have a very powerful blender. Rinse and drain them well before blending so the cream isn't watery.

Watch the crunchy layer closely. Coconut flakes go from golden to burnt quickly. Stir the mixture every few minutes while it bakes and pull it out as soon as it smells toasty. It crisps up more as it cools, so let it cool completely before layering.

Taste each layer before assembling. Because every layer is only lightly sweetened, taste the pumpkin and the cream on their own and adjust. A pinch more salt often does more than extra syrup.

Use a piping bag for clean layers. Spooning works fine, but piping the cream and pumpkin from a zip-top bag with the corner snipped off gives you neat, even stripes that look great through the glass. Clear 6 to 9 ounce parfait glasses or small jars show off the layers best.

Give them time to chill. An hour in the fridge lets the chia thicken the cream and the flavors come together. Add the final sprinkle of crunchy topping just before serving so it stays crisp.

Lower-Sugar or Sugar-Free Option

These parfaits already use far less sugar than most pumpkin desserts, about 2 ½ tablespoons of maple syrup for all four servings. To cut it further, leave the maple syrup out of the crunchy layer entirely (the toasted coconut and pecans are naturally sweet) and halve it in the pumpkin layer.

For a fully sugar-free version, swap the maple syrup for a sugar-free maple-flavored syrup or a few drops of liquid monk fruit or stevia, adding it a little at a time and tasting as you go, since these are much sweeter than maple. Blending two or three soft pitted dates into the cashew cream is another option if you'd rather use a whole-food sweetener with no added sugar.

Variations

• Vegan yogurt layer. Skip the cashew cream and use 1 ½ cups of thick unsweetened coconut or almond yogurt, stirred with the vanilla and a little maple. It's quicker, needs no soaking, and makes the parfaits nut-free if you also use seeds in the topping.
• Granola topping. Swap the homemade crunchy layer for your favorite store-bought or homemade granola. A pecan or maple granola fits right in. It turns these into a great make-ahead breakfast, too.
• Pumpkin cheesecake parfaits. Stir a few spoonfuls of vegan cream cheese and a squeeze of lemon into the cashew cream for a tangy, cheesecake-style layer. For a sliceable version, try our no-bake vegan pumpkin cheesecake.
• Gingersnap crunch. Crumble a few vegan gingersnap cookies into the crunchy layer, or use them in place of it, for a pumpkin-pie-in-a-glass feel.
• Chocolate swirl. Stir a tablespoon of cocoa powder and a little extra maple into half of the cashew cream and alternate plain and chocolate layers.

Serving Ideas

These parfaits are an excellent addition to a vegan Thanksgiving dinner or any other holiday menu. Because they're portioned ahead of time, there's no slicing at the table, and they make a lighter alternative to a slab of pie after a big meal. Set them out alongside a classic Pumpkin Pie with Homemade Crust and a pan of easy vegan pumpkin bars for a full pumpkin dessert spread.

For brunch, make them in small jars with a granola topping and serve with coffee or a slice of one-bowl pumpkin bread. Mini versions in shot glasses or small tumblers are perfect for parties, too: the recipe easily makes eight smaller parfaits.

Make-Ahead Tips

Every part of this recipe can be made ahead, which makes it ideal for holiday cooking. Bake the crunchy layer up to 1 week in advance and store it in an airtight container at room temperature. Make the cashew coconut cream and the spiced pumpkin layer up to 3 days ahead and keep them covered in the fridge.

You can assemble the parfaits up to 24 hours before serving. Layer the pumpkin and cream as directed, but hold back the final crunchy topping and add it right before serving so it doesn't soften.

Storing & Freezing

Cover leftover parfaits with plastic wrap or a lid and refrigerate for up to 2 days. The crunchy layers inside will soften over time but still taste good. Store any extra crunchy topping separately at room temperature.

Assembled parfaits don't freeze well, because the pumpkin layer turns watery and the crunch goes soggy when thawed. The cashew coconut cream does freeze on its own for up to 1 month; thaw it overnight in the fridge and whisk it smooth before layering.

More Pumpkin Desserts

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

• 22 Best Pumpkin Desserts
• Chocolate Raspberry Cheesecake Parfaits
• Vegan Pumpkin Pie
• Vegan Pumpkin Cheesecake
• Pumpkin Spice Energy Bites

📖 Recipe

Maple Pumpkin Parfaits

from Oh My Veggies

Creamy maple-spiced pumpkin, silky cashew coconut cream and a toasty pecan, pumpkin seed and coconut crunch, layered into easy make-ahead vegan parfaits. Lightly sweetened with maple syrup and naturally gluten-free.

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Prep Time: 9 hours hours 25 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 9 hours hours 35 minutes minutes

Servings: 4 parfaits

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Equipment

• Baking sheet
• Parchment paper
• Blender or food processor
• 4 Parfait glasses 6 to 9 ounce

Ingredients 

US Customary - Metric

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

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 (estimated per serving)

Calories: 622kcalCarbohydrates: 36gProtein: 15gFat: 51gSaturated Fat: 21gPolyunsaturated Fat: 10gMonounsaturated Fat: 16gTrans Fat: 1gSodium: 53mgPotassium: 732mgFiber: 10gSugar: 14gVitamin A: 9545IUVitamin C: 4mgCalcium: 106mgIron: 6mg

Course: Dessert

Cuisine: American

Diet: Vegan, Vegetarian

Keyword: Maple Pumpkin Parfaits, pumpkin parfaits, vegan parfaits

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