Pumpkin Pie Parfait/Spread

I love pumpkin. I think I love it a little too much, as, and I kid you not, my skin has a slight orange “glow.” (A recent study found that eating plenty of carotenoid-containing produce, such as squash, carrots and pumpkin, produces a healthy-looking hue which may make you more attractive to prospective mates!) But fear not: you won’t turn Snooki-orange from my pumpkin pie parfait, though you will get a nice blast of beta-carotene, a powerful antioxidant that protects skin and eyes from UV damage—it’s the ultimate anti-aging vitamin. Fun fact: Not only is canned pumpkin inexpensive, it contains more nutrients than fresh!

Enjoy this high-protein, low-carb treat for breakfast, dessert or a snack. Top with chopped pecans and raisins, or do as I do and stir in a handful of soy nuts or a crumbled rice cake for crunch and a few chocolate chips for sweetness. This also makes a fantastic spread: try it on rice cakes, toast, Pumpkin Spice Pancakes (I told you I love pumpkin!) or my Two-Minute Banana Bread.

Meg’s Pumpkin Pie Parfait


  • ½ cup 1% or 2% cottage cheese or nonfat plain Greek yogurt
  • 1/3 cup canned pumpkin
  • 1-2 packets stevia, or to taste
  • ¼ tsp vanilla
  • ½ tsp cinnamon
  • Dash nutmeg


  1. In a bowl or parfait dish, stir ingredients until well blended. (For a smoother texture, blend ingredients in a blender).
  2. Top with chopped nuts, raisins, puffed rice, etc. Serves 1.

Per serving (w/2% cottage cheese): 132 calories, 3 g fat (1 g sat, 0g trans), 377 mg sodium, 3 g fibre, 7 g sugar, 14 g protein


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