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July 26, 2021

Vegan Pumpkin Parfait - Hero image

This pumpkin parfait recipe can be enjoyed as a delicious and healthy vegan breakfast, or served as a dessert at gatherings with family or friends!

While it might look fancy, this recipe only requires five ingredients — and a single serving can be made in five minutes or less! 

Pumpkin is so vibrant in colour, and each ingredient contains different colours and textures, for an all-round amazing dish.

5-minute vegan pumpkin parfait recipe

​Aside from this vegan pumpkin parfait tasting and looking great, it's loaded with incredible nutrients! 

Did you know that pumpkin is a type of fruit? According to Cleveland Clinic in the US, pumpkin has a wide range of health benefits; it is rich in vitamins and minerals, and a great source of beta-carotene. 

Beta-carotene is a powerful antioxidant that the body converts to vitamin A, and is what gives pumpkins their bright orange or yellow colour. As stated by the National Institutes of Health (NIH) in the US, research has shown that consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer and slow down the risk of vision loss (age-related macular degeneration). Vitamin A is also important for a healthy immune and reproductive system and supports the heart, lungs, kidneys and other organs.

Pumpkin seeds themselves pack 12g of protein per cup, and are rich in antioxidants, iron, zinc, magnesium and more — next time you make a healthy smoothie, try throwing in a few tablespoons of raw pumpkin seeds for an extra boost!

Vegan Pumpkin Parfait - Picture Panel 2 - Desktop

Preparation time: 5 minutes

Servings:  1


  • 1 cup unsweetened pumpkin puree

  • 1 cup vanilla bean non-dairy vegan yogurt

  • 1 cup pumpkin granola 

  • 3 tbsp raw pumpkin seeds

  • Dash of cinnamon


Simply layer all ingredients in a jar or glassware in any order you prefer, or mix them together. This dish is best enjoyed immediately, however you can prepare this vegan pumpkin parfait in advance and store it in the refrigerator for a few hours before serving.

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And fuel yourself forward

Try this quick and easy vegan pumpkin parfait recipe for breakfast

When you’re short on time a quick and healthy breakfast can be just what you need — and with the added health benefits of this vegan pumpkin parfait, you’ll know you’ll be energised for the day ahead! 

Did you make this dish for breakfast or dessert? Let us know in the comments!

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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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