WW Creamy Pumpkin Yogurt Parfaits

With just a handful of pantry staples, these no-bake pumpkin pie yogurt parfaits mix together in minutes for a lightened-up treat that works for breakfast, snack, or dessert. Packed with protein-rich Greek yogurt and pumpkin puree, these healthy WW pumpkin parfaits deliver all the cozy fall flavors of pumpkin pie—but with a fraction of the sugar and calories.

I have made these for breakfast on busy mornings and also served them as a quick dessert when friends dropped by. They are creamy, satisfying, and a great option if you are following Weight Watchers or just looking for an easy low-calorie pumpkin recipe.

Ingredients and Substitutions

• Pumpkin puree — Be sure to use pure pumpkin, not pumpkin pie filling. Homemade pumpkin puree works too.
• Plain nonfat Greek yogurt — Adds protein and creaminess. Swap in low-fat yogurt if you prefer.
• Light whipped topping — Cool Whip Free or sugar-free versions keep WW Points lower.
• No-calorie sweetener — I like packets of Stevia or Splenda. You could also use maple syrup or honey (just adjust the Points).
• Vanilla extract — Balances the pumpkin flavor.
• Pumpkin pie spice and cinnamon — The classic warm spice blend. Feel free to adjust to your taste.
• Pinch of salt — Enhances all the flavors.
• Cinnamon graham crackers — Crumbled in for crunch. You can substitute granola or skip for a lower-Point version.

WW Points and Nutrition

According to my calculations, each parfait has about:

• Calories: 175
• Points: To see your WW Points for this recipe, track it in the WW app.
  (You must be logged into WW on a smartphone or tablet.)

How to Make Creamy Pumpkin Yogurt Parfaits, Step-by-Step

Step 1: Gather Ingredients

Measure out your pumpkin, yogurt, whipped topping, spices, and graham crackers.

Step 2: Mix the Pumpkin Layer

In a medium bowl, stir together the pumpkin puree, Greek yogurt, whipped topping, sweetener, vanilla, cinnamon, pumpkin pie spice, and salt until smooth and creamy.

Step 3: Assemble the Parfaits

Divide the pumpkin mixture evenly between two glasses, alternating with layers of crushed graham crackers. Top with any remaining crumbs for crunch.

Step 4: Serve and Enjoy

Enjoy immediately for the best texture. If you store them in the fridge, the graham crackers will soften.

Recipe Notes and Variations

• Make it breakfast-friendly — Try layering with high-protein granola instead of graham crackers. (Or make your own Pumpkin Granola)
• Dairy-free — Use coconut yogurt and coconut whipped topping.
• More pumpkin spice — Add extra cinnamon, nutmeg, or ginger if you’re a pumpkin spice lover.
• Meal prep tip — Mix the pumpkin base ahead of time and store in the fridge. Assemble parfaits right before serving.

Serving Suggestions

• Enjoy as a WW-friendly pumpkin breakfast parfait with coffee.
• Serve as a lightened-up pumpkin pie dessert after dinner.
• Add a dollop of whipped cream and a sprinkle of cinnamon for a festive Thanksgiving treat.

If you’ve made these Low-Fat Pumpkin Yogurt Parfaits, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Recipe source: Hungry Girl Magazine (affiliate link), Fall 2020 edition

More Easy Pumpkin Recipes You’ll Love

If you liked this simple no-bake Creamy Pumpkin Yogurt Parfait be sure to check out:

• If you’re craving a cloud-light pumpkin pie fix, try Pumpkin Mousse Fluff—a quick, low-Point, no-bake treat.
• Need a sippable breakfast? Pumpkin Pie Smoothie—creamy, protein-packed, and ready in minutes.
• Prefer make-ahead convenience? Pumpkin Chia Pudding—fiber-rich, pudding-like, and overnight-friendly.
• Want a set-it-and-forget-it breakfast? Crock Pot Pumpkin Pie Oatmeal—warm, spiced comfort made hands-off.

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