Desserts · Gluten-free · Holidays · Oil-free · plant based · Snacks

Sugar Free Pumpkin & Apple Parfaits


My two favorite pie flavors, combined into one delicious dessert/snack/breakfast treat!
     Fall is in full swing now.  I can feel the chills in the air where I am, especially when the sun is down!  I’ve started wearing boots and scarves.  I absolutely love it! ^_^
This recipe is a very simple one that is easily customized to suit your taste.  I didn’t bother really measuring out spices and sweeteners since I like things less sweet and more spicy, but others may feel differently.  I tasted the mousse and the apple filling while I whipped them up (what a burden, I know) to make sure I was hitting the flavor profile I wanted.  I suggest you do the same.  Just be careful not to taste all of it… 😉
I served my parfaits in various sized glasses so you can see some ideas.  I think for 1-2 people, a larger wine glass would be nice, or a taller glass.
For a small crowd (max 5 people), try shooter sized parfaits!  Isn’t it so cute?!  It’s the perfect size after a hearty fall meal.
     This dessert has bold flavor but is very light and easy on the stomach.  Since it’s grain free, it doesn’t take a lot for your body to digest.  The mousse is light yet creamy and the filling is crisp and fruity.  I really love that these parfaits are as healthy as you want to make them.  If you’re feeling more indulgent, throwing some cookie crumbs or pie crust crumbs in there would be absolutely amazing!
Bring these for your next fall get together or make them for date night (by yourself definitely counts!).  Cheers to fall and pumpkin everything!

Sugar Free Apple & Pumpkin Parfaits

1-5 servings, depending on the size of serving vessel
Free of: Gluten, Refined Sugar, Soy
*Raw Options


Pumpkin Mousse

  • 1/3 cup pumpkin puree* (omit for raw)
  • 1 can full fat coconut milk, chilled overnight
  • 1/2 tsp vanilla paste/extract
  • sweetener of choice (I used a pinch of stevia)
  • Spices (I used cinnamon, nutmeg, & clove)

Apple Filling

  • 1 small apple, diced small
  • 1 cup dried fruit (I used apricot & raisins), reconstituted in water overnight & drained
  • 1/4 cup water
  • spices, to taste (I used cinnamon, nutmeg, allspice & clove)


  1. For the mousse, place all ingredients in either a blender or stand mixer with a whisk attachment.  I recommend the mixer for best results.)
  2. Whip the mixture on high until stiff peaks form and hold their shape, about 4 minutes.  If it isn’t whipping up, add a pinch of Ener-G egg replacement powder/1 Tb aquafaba to give it oomph. =P
  3. Once it is done, taste for sweetness and adjust if you need.
  4. For the filling, pour your diced apple in a medium sized bowl.
  5. Add your reconstituted fruit and 1/4 cup water to a blender/food processor.  Blend until a syrup-like consistency forms.  Add or subtract water as needed.
  6. Pour about 1/4 cup of the syrup into the bowl with the apple pieces.  Save the syrup leftovers for another use (smoothies?!).
  7. Add dashes of your favorite apple pie spices to the filling, using them to your taste.  Adjust for sweetness if you like, but it should be delicious!
  8. *You may either leave the filling uncooked, or warm it over a low flame on the stove if you like it soft.  Just make sure to let the filling cool before you serve it with the mousse or the mousse will melt.
  9. Layer the mousse and filling in a glass and dig in with a spoon (or a cookie!).

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