Pumpkin Pudding Parfait with Gingersnaps

Pumpkin Pudding Parfait with Gingersnaps

This no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious, pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes.

Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.

This recipe featured in:

Diabetes Forecast Magazine


  • Prep time
    20 min
  • Servings
    7 Servings
  • Serving size
    1 parfait
Nutrition Facts

Nutrition Facts

7 Servings

  • Serving Size
    1 parfait
  • Amount per serving Calories 100

  • Total Fat 2.5g
    • Saturated Fat 1g
  • Cholesterol 0mg
  • Sodium 250mg
  • Total Carbohydrate 17g
    • Dietary Fiber 1g
    • Total Sugars 7g
  • Protein 3g
  • Potassium 200mg

Choices/Exchanges: 1 Carbohydrate, 1/2 Fat



  • instant cheesecake pudding mix (1-ounce, fat-free, sugar-free)
    1 package
  • skim milk
    1 2/3 cup
  • canned pure pumpkin
    1 cup
  • ground cinnamon
    1/2 tsp
  • ground nutmeg
    1/8 tsp
  • light whipped topping (and 7 tsp, divided)
    1/2 cup
  • gingersnap cookies (crumbled)


  1. In a medium mixing bowl, whisk together the pudding mix and milk for 2 minutes. Let sit for 5 minutes.

  2. Fold in the pumpkin, cinnamon, and nutmeg. Fold in 1/2 cup whipped topping and refrigerate for 10 minutes.

  3. Scoop 1/2 cup pudding mixture into each parfait glass. Top each with 1 Tsp. whipped topping and 1 crumbled gingersnap cookie.