Pumpkin Pudding Parfait with Gingersnaps

Pumpkin Pudding Parfait with Gingersnaps
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.

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.

  • 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 1.5g
    • Saturated Fat 0.5g
    • Trans Fat 0g
  • Cholesterol 2mg
  • Sodium 250mg
  • Total Carbohydrate 16g
    • Dietary Fiber 1g
    • Total Sugars 7g
  • Protein 6g
  • Potassium 240mg
  • Phosphorus 215mg

Choices/Exchanges: 1 Carbohydrate, 1/2 Fat



  • fat-free, sugar-free instant cheesecake pudding mix
    1 (1-oz) package
  • skim milk
    1 2/3 cup
  • canned pure pumpkin
    1 cup
  • ground cinnamon
    1/2 tsp
  • ground nutmeg
    1/8 tsp
  • fat-free vanilla Greek yogurt (divided)
    1 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 of the yogurt and refrigerate for 10 minutes.

  3. Scoop 1/2 cup pudding mixture into each parfait glass. Top each with 1 heaping tablespoon of the remaining yogurt and 1 crumbled gingersnap cookie. Repeat procedure for the remaining 6 parfaits.

  • Recommended

    for the dietitian, can you show steps for making an equivalent of the pudding mix that would yield even a half of the sodium?