Chia Pumpkin Parfait Recipe: A Healthy & Delicious Treat

I am a self-proclaimed foodie and nutritionist that is passionate about creating healthy, delicious, and easy-to-make recipes. Today, I want to share with you my Gluten-Free Chia Pumpkin Parfait Recipe. This recipe is perfect for those who are on the hunt for a nutritious breakfast or a decadent dessert.

Imagine exploring the flavors of pumpkin pie while indulging in the creaminess of chia pudding. This gluten-free and dairy-free recipe is perfect for everyone who wants to enjoy their desserts without the added guilt. I promise you will not miss out on flavor or texture with this recipe.

If you’re looking for something quick, easy, and packed with nutrient-dense ingredients – look no further than this recipe! With simple substitutes and variations, you can customize this dish to meet your individual tastes and preferences. The best part? It’s ready in minutes and can be made ahead of time to accommodate busy schedules.

So grab your apron and let’s get cooking! Get ready to take your taste buds on an adventure with my Gluten-Free Chia Pumpkin Parfait Recipe – I guarantee it will be love at first bite!

Why You’ll Love This Recipe

Gluten Free Chia Pumpkin Parfait
Gluten Free Chia Pumpkin Parfait

Are you on the hunt for a healthy and delicious dessert recipe that won’t make you feel guilty afterwards? Look no further than this Gluten Free Chia Pumpkin Parfait Recipe. Not only is it free of gluten and dairy, but it’s also packed with nutrients that your body will thank you for.

First and foremost, this recipe is loaded with chia seeds, which are renowned for their health benefits. Chia seeds are an excellent source of omega-3 fatty acids, fiber, protein, and various minerals such as calcium and magnesium. They also have the unique ability to absorb liquid and create a pudding-like texture that perfectly complements the creamy pumpkin puree.

Speaking of pumpkin puree, it’s another standout ingredient in this recipe. Pumpkin is a rich source of antioxidants like beta-carotene, which can help boost your immune system and protect against disease. It’s also low in calories and high in fiber, making it an excellent choice for those who want to watch their waistline without sacrificing flavor.

To sweeten things up without resorting to refined sugar or artificial sweeteners, this recipe calls for maple syrup – a natural sweetener that adds a subtle, earthy flavor to the mix. And don’t forget about the pumpkin pie spice – a signature blend of cinnamon, nutmeg, ginger, and allspice that evokes feelings of warmth and comfort.

Finally, let’s talk about the toppings. This recipe suggests using granola cereal and low-fat plain yogurt to add some crunch and extra creaminess to the parfait. But feel free to get creative! You could try topping your parfait with chopped nuts, shredded coconut, or even a dollop of whipped cream (if you’re not worried about keeping it dairy-free).

In short, there are so many reasons why you’ll love this Gluten Free Chia Pumpkin Parfait Recipe – from its abundant health benefits to its mouthwatering flavor profile. So why not whip up a batch today and see for yourself? Your taste buds (and your body) will thank you.

Ingredient List

 Golden layers of creamy pumpkin goodness
Golden layers of creamy pumpkin goodness

Here are the ingredients you’ll need for this gluten-free chia pumpkin parfait recipe:

For the Chia Pudding Layer:

  • 1/4 cup chia seeds
  • 1 cup 2% low-fat milk or almond milk for a dairy-free option
  • 1 cup chilled pumpkin puree
  • 3 tbsp maple syrup or any other natural sweetener of your choice
  • 2 tsp pumpkin pie spice

For the Yogurt Layer:

  • 2 cups low-fat plain yogurt or dairy-free yogurt for a vegan and dairy-free option

For Serving:

  • Granola or cereal of your choice

All ingredients are easily available, and you can choose your favorite brands to use, but make sure that they’re gluten-free and dairy-free if you’re following those restrictions.

The Recipe How-To

 Crunchy chia seeds give this parfait an extra kick
Crunchy chia seeds give this parfait an extra kick

Now, let’s dive into the most exciting part – The Recipe How-To. With just a few simple steps, you can whip up this delicious and healthy Gluten Free Chia Pumpkin Parfait in no time.


To start with, let us gather all the essential ingredients (1) we need:

  • 1 cup of gluten-free granola cereal
  • 2 cups of low-fat plain yogurt
  • 1/4 cup of pumpkin puree
  • 1/2 cup of 2% low-fat milk
  • 1/4 cup of chia seeds
  • 2 tbsp of maple syrup
  • 2 tsp of pumpkin pie spice


  1. In a large bowl, place the yogurt and whisk it together with the pumpkin puree and maple syrup until they are well-combined.
  2. Next, add the pumpkin pie spice to the bowl and mix it thoroughly.
  3. Slowly incorporate the 2% low-fat milk into the mixture until it is fully combined.
  4. Stir in the chia seeds and mix thoroughly.
  5. Set aside this mixture for at least an hour or overnight in a refrigerator to create chia pudding.
  6. Once ready to serve, place about a quarter cup of chilled pumpkin purée at the bottom of each serving glass.
  7. Top it off with a layer of chia pudding (parfait #1)
  8. Add a generous layer of gluten-free cereal granola.
  9. Repeat steps #6 through #8 once more (parfait #2)
  10. Sprinkle some additional pumpkin pie spice and top with gluten-free cereals.

Tip: You can also add toasted nuts or almond slices for added crunch on your parfait


Serve your gluten-free pumpkin chia pudding parfaits chilled and prepare yourself to indulge in a sweet treat. This dessert is perfect for a dinner party, snack or breakfast buffet. Plus, it is relatively easy to assemble, which will wow your guests and make them believe it took much longer!


  • Vegan Gluten-Free Chia Pumpkin Parfait: Simply replace the plain yogurt with almond milk to create a vegan delight.
  • Low-Fat Chia Pumpkin Pudding: Substitute low-fat yogurt with vanilla pudding mix and cut back on the maple syrup.
  • Chia seed Pudding Parfait: Customize your parfait by using different types of fruits as toppings!

This gluten-free dairy-free recipe pumpkin pie chia pudding is all about indulging in dessert guilt-free. So, why not give this recipe a try and surprise your taste buds with healthy sweetness?

Substitutions and Variations

 This parfait is a pumpkin pie in a jar
This parfait is a pumpkin pie in a jar

Now that you have the basic recipe down, let’s talk about substitutions and variations. These are great options for those with dietary restrictions or preferences. Don’t worry, there are plenty of alternatives that will still make this pumpkin parfait delicious!

Firstly, if you’re not a fan of chia seeds, fear not! You can easily substitute them for another type of seed such as flax or hemp seeds. They will still provide the same nutrient-packed benefits and add a nice texture to the parfait.

For those who are vegan or lactose intolerant, swap out the low-fat plain yogurt and milk for almond or coconut milk and vegan yogurt. This will give you that creamy texture without using any animal-based products.

If you prefer a sweetener that differs from maple syrup, try using honey instead. Or, if you’re looking for a sugar-free option, use stevia or monk fruit sweetener instead.

Feeling creative? Add some crunchy texture to your parfait by crumbing up some granola cereal and layering it in between the chia pudding layers. Or mix in some pumpkin pie spice into your granola before adding it to your parfait.

If you want to switch things up completely, try making a pumpkin cheesecake or pumpkin pudding inspired by this recipe. There are endless possibilities with pumpkin puree!

Whether you stick to the original recipe or make some substitutions and variations, this pumpkin chia parfait is sure to impress at any gathering or satisfy any sweet tooth craving.

Serving and Pairing

 Healthy meets tasty with this gluten-free treat
Healthy meets tasty with this gluten-free treat

Once your gluten-free chia pumpkin parfait has set, it’s ready to be served with some delightful toppings. You can either layer the parfait with crunchy granola cereal or simply sprinkle it on top. The texture of the granola pairs well with the creamy chia pudding and pumpkin puree, providing a satisfying crunch in every bite.

Another great pairing for this recipe is low-fat plain yogurt. The tartness of the yogurt compliments the sweetness of the parfait and enhances its flavor. If you’re feeling more adventurous, you can even mix some pumpkin pie spice into your yogurt for an added punch of fall flavors.

For a healthier option, you can choose to serve your parfait with fresh berries, such as raspberries or blueberries. The burst of color will not only make the dish look even more appetizing but will also add a delicious freshness to each spoonful.

If you want to elevate your serving game to impress your guests, try layering your parfait in a clear glass or jar for a stunning visual effect. Top it off with some chopped nuts or coconut flakes for an added crunch and flavor.

This gluten-free chia pumpkin parfait recipe is perfect as a breakfast meal, dessert, or even a snack. Its versatility makes it easy to pair with most dishes and drinks, making it an excellent addition to any occasion. So go ahead and indulge in this dairy-free and gluten-free recipe, knowing that it not only tastes delicious but is also packed with health benefits!

Make-Ahead, Storing and Reheating

 Layers upon layers of fall flavors
Layers upon layers of fall flavors

The beauty of the Gluten Free Chia Pumpkin Parfait Recipe is that it can be easily made ahead of time, stored in the fridge, and reheated to perfection. This makes it the perfect breakfast item or dessert for busy weekdays.

To make ahead, simply prepare the chia pudding parfait and store it in an airtight container in the refrigerator for up to 2 days. The granola cereal topping can also be stored separately to maintain its crunchiness. When ready to serve, layer the parfait with granola cereal on top and enjoy.

To reheat the chia pumpkin parfait, first remove any toppings from the parfait and transfer it to a microwave-safe bowl. Microwave for 30 seconds, stir well, then microwave for another 30 seconds until it reaches your desired temperature. You can also reheat it on the stove over medium heat, stirring frequently until heated through.

If you have any leftovers that you want to store, ensure they are stored in an airtight container in the refrigerator for up to 3 days. To serve again, simply reheat using one of the methods mentioned previously.

Overall, this recipe is incredibly versatile and can be stored and reheated easily without losing any flavor or texture. So go ahead and make a big batch of this delicious gluten-free dairy-free pumpkin chia pudding parfait recipe – your future self will thank you!

Tips for Perfect Results

 This parfait is a textural wonderland
This parfait is a textural wonderland

Preparing a gluten-free and dairy-free recipe can be challenging, but with the right tips, you can perfect your dish. Here are some tips to help you achieve perfect results for this gluten-free chia pumpkin parfait recipe.

First, ensure that you use fresh and high-quality ingredients. When it comes to dairy-free milk options, you can try unsweetened almond milk or coconut milk. Opt for organic and unsweetened pumpkin puree and chia seeds to reduce added sugars and artificial flavors.

Another important tip is to thoroughly mix the chia seed pudding mixture before layering it with the pumpkin puree mixture. This will help create an even consistency throughout the parfait.

When making the homemade granola, be careful not to overcook it. Keep an eye on it whilst baking in the oven, and stir the mixture every few minutes to prevent any burning, which can ruin its flavor.

Lastly, remember that presentation is everything! Layer each of the parfait components neatly using a clear glass jar or bowl so that every layer is visible. You can also garnish your parfait with extra granola cereal or pumpkin pie spice. A neat finish adds an elegant touch to your dish while elevating your meal’s aesthetic appeal.

In summary, by using fresh ingredients, thoroughly mixing the chia seed pudding mixture, being careful not to overcook the homemade granola, and presenting it well, you’re sure to achieve a perfect outcome for this gluten-free chia pumpkin parfait recipe.

Bottom Line

In conclusion, this gluten-free chia pumpkin parfait recipe is perfect for anyone who wants to indulge in a delicious and healthy dessert. This recipe not only satisfies your sweet tooth cravings, but also offers the benefits of nutritious chia seeds and pumpkin puree that are rich in antioxidants and nutrients.

By using dairy-free and gluten-free ingredients, this recipe is ideal for those with dietary restrictions or intolerances. Plus, the versatility of this recipe offers endless variations and substitutions to suit your taste preferences.

So why not give this pumpkin parfait a try? You’ll be pleasantly surprised at how easy it is to make and pleased with its tasty goodness. Don’t just take my word for it – try it out for yourself and enjoy the mouthwatering flavors of the fall season!

Remember, eating healthy doesn’t mean sacrificing flavor. With recipes like this chia pumpkin parfait, you can have both. So treat yourself to something sweet and nutritious today!

Gluten Free Chia Pumpkin Parfait

Gluten Free Chia Pumpkin Parfait Recipe

While nutrition experts recommend fueling up on small, frequent meals, it's important to make smart choices when it comes to snack time. “Smart snacking should be three things: nutritious, delicious, and convenient,” says Desiree Nielsen, a registered dietitian. “To make the most of your calories, choose energizing snacks that contain a balance of healthy fats and protein, such as nuts or seeds.”
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Prep Time 15 mins
Cook Time 0 mins
Course Dessert
Cuisine Gluten-free
Servings 4
Calories 224.9 kcal


  • 1 cup 2% low-fat milk
  • 1/4 cup chia seeds
  • 1/2 cup pumpkin puree
  • 2 teaspoons pumpkin pie spice
  • 1 cup low-fat plain yogurt
  • 1 cup nature's path coconut chia granola cereal


  • Combine milk with chia seeds; refrigerate overnight or until chia seeds have expanded and milk has pudding-like consistency. Stir pumpkin purée, 2 tbsp of the maple syrup, and pumpkin pie spice into chia mixture.
  • Stir yogurt with remaining maple syrup. Layer half of the chia pudding, yogurt and granola evenly in four 8-oz glasses. Repeat layers once, ending with granola.

Add Your Own Notes


Serving: 168gCalories: 224.9kcalCarbohydrates: 25gProtein: 9.9gFat: 9.6gSaturated Fat: 2.7gCholesterol: 8.6mgSodium: 79.8mgFiber: 2.9gSugar: 13.8g
Keyword < 15 Mins, Breakfast, Easy, Pumpkin, Vegetable
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