Pumpkin Parfait

Pumpkin Parfait – Canadians are snacking more than ever. In fact, new research from Ipsos reveals the average Canadian snacks up to six times a day.

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.”

These gluten free chia and pumpkin parfaits below can be made ahead of time for a quick and tasty snack or breakfast. The “superfood” chia seeds will keep you full longer, while the granola offers a satisfying crunch along with added protein and fibre.

“Chia is one of the richest plant sources of Omega 3,” says Nielsen. “It also carries plenty of soluble fibre to keep blood sugars stable.”

Pumpkin Parfait – Gluten-Free

Yield: 4 Servings

Calories per serving: 260

Fat per serving: 9g

Pumpkin Parfait Ingredients

  • 1 cup 2% milk
  • 1/4 cup chia seeds
  • 1/2 cup chilled pumpkin purée
  • 3 tbsp maple syrup
  • 2 tsp pumpkin pie spice
  • 1 cup plain 2% yogurt
  • 1 cup Nature’s Path Coconut Chia Granola


  1. 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.
  2. 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.



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