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Pumpkin Pudding Parfaits (Paleo & AIP)

Author: Michele
Servings: 2 Parfaits
Creamy and delicious, these healthy Paleo & AIP Pumpkin Pudding Parfaits couldn't be easier! They make a wonderful dessert or snack option and are gluten-free, dairy-free, and nut-free making them suitable for a wide variety of food allergies.
Note: The prep and cook time each are 15 minutes, but they overlap so the total time to make this dessert is only 20 minutes.
To make these coconut-free: Use the non-coconut ingredients below in the crumble and the pudding and then for the omit the whipped topping or make the "cream" from these cream parfaits with tigernut milk, 1 tsp of maple syrup, 1 tsp of gelatin, and no pumpkin or spices (so just tigernut milk, sweetener, and gelatin).
Prep Time 15 mins
Cook Time 15 mins
Total Time 20 mins


For the crumble topping:

  • 1/2 cup Cassava or Coconut Flour
  • 1/4 cup Coconut Oil or Avocado Oil (melted)
  • 1 tbsp Maple Syrup
  • pinch Cinnamon
  • pinch Sea Salt

For the pudding:

  • 1 medium/large Avocado
  • 2 tbsp Maple Syrup
  • 1 cup Canned Pumpkin (not pumpkin pie filling with the spices - just plain pumpkin)
  • 1/4 tsp dried Ginger
  • 1/4 tsp Nutmeg (use Mace for AIP)
  • 1.25 tsp Cinnamon
  • 1/4 cup Dairy-free Milk (use coconut milk or tigernut milk for AIP)

For the Coconut Whipped Cream:

  • 1 cup Coconut Cream (see note above about how to make these coconut-free)
  • 1 tsp Maple Syrup


For the Crumble topping:

  • Preheat the oven to 350 F. Mix the ingredients for the crumble together in a bowl, then spread out into a thin layer on a baking sheet. Bake for 12-15 minutes or until golden brown. Let cool. Then crumble into a bowl. 

For the pudding:

  • Meanwhile, mix everything together in a large bowl with an immersion blender or hand mixer until smooth. Note: If you don't have either of those, use the back of a fork to mash the avocado and then add the rest of the ingredients in and mix.

For the Coconut Whipped Cream:

  • Whisk the coconut cream and maple syrup in a bowl until mixed well.

For the Parfaits:

  • Layer some crumble, then whipped cream, then pumpkin into a jar or serving dish. Repeat until the jars are full.


Make ahead: This can be made ahead of time but store the crumb topping separately from the pudding. Eat within 3 days.
Use the leftover canned pumpkin to make Pumpkin Spice Tigernut Granola! :-)
Course: Dessert, Snack
Cuisine: American
Diet Gluten Free, Vegan
Keyword: AIP, Autoimmune Paleo, autoimmune protocol, easy, Paleo, quick, Vegan
Did you make this recipe?Leave a comment below or share a photo on Instagram and tag me @thrivingonpaleo !