Pumpkin Parfait: A Fall Creamy Delight


If you love pumpkin pie and are looking for new keto pumpkin recipes, this keto pumpkin parfait is a must-try. It’s low-carb and heavenly delicious at every bite!

This keto pumpkin parfait is my kind of keto dessert. The first time I made this, it was so good that I thought about it all week. This recipe combines the comforting flavors of pumpkin pie and mouthfeel of a nice creamy parfait. Creamy, crunchy, and perfectly spiced, your eyes will have something beautiful to feast on and your tongue will be endlessly delighted with the many topping options.

This low-carb pumpkin parfait comes together in no time at all, and you don’t need to bake. It’s a nice dessert addition for your Thanksgiving table, Halloween, or Christmas gathering.But you don’t have to wait for those special days. Pumpkin parfait can also be great for a cute and light fall breakfast or snack.

So, lets get started!

Gathering Your Must Have Ingredients

If you want to achieve this easy and delightful keto pumpkin parfait, here’s what you’ll need:

  • Heavy whipping cream- I love using this in my keto pumpkin parfait recipe because it gives a rich and creamy texture. You’ll need it cold, so keep it in the fridge until you’re ready to use it. If unavailable, you can use coconut cream as another keto-friendly substitute.
  • Swerve confectioners sugar substitute-Swerve gives sweetness to your pumpkin parfait without the carbs, keeping this dessert sugar-free and keto-friendly. As an alternative, you can use Stevia or monk fruit.
  • Cream cheese softened- The softened cream cheese adds a tangy flavor and creamy texture that’s perfect for the pumpkin mousse. Make sure it’s softened so it blends smoothly. You can soften your cream cheese by leaving it at room temperature for about 30 minutes.
  • Pumpkin puree- You can’t have a pumpkin parfait without pumpkin puree! It gives the classic pumpkin flavor. Make sure to use pure pumpkin, not pie filling, as the latter contains added sugars.
  • Pumpkin pie spice-Adds the classic pumpkin pie flavor. It gives the traditional fall season spices we all love in our pumpkin recipes. A little bit goes a long way. You can substitute it with ground cinnamon and cloves.
  • Vanilla Extract-The vanilla extract gives the parfait a lovely hint of warm sweetness and aroma. Vanilla extract is widely available but can be replaced with almond essence.
  • Keto granola-Crunchy and nutty, keto granola adds texture, flavor, and a beautiful layer to your pumpkin parfaits. You can even make your own using almond flour, pecan nuts, and a sugar substitute like monk fruit.
  • Sugar-free whipped cream- Perfect for garnish. A dollop of whipped cream adds a fun dessert touch. Make sure it’s sugar-free to stay in line with the low-carb, keto-friendly recipe.
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4 servings


1 Cup. Heavy whipping cream
⅔ Cup Swerve confectioners sugar substitute
6 oz Cream cheese softened
½ Cup Pumpkin puree
1 tsp Pumpkin pie spice
1 tsp Vanilla
1 Cup of Keto granola


Prepare the Cream Mixture.
Add the heavy whipping cream, Swerve, cream cheese softened, pumpkin puree, pumpkin pie spice, and vanilla to a large mixing bowl. Blend until smooth and fluffy using an electric mixer or hand mixer. This cream cheese mixture will be your main layer. Make sure all the ingredients are at room temperature so they blend together more easily.
Layer the Granola.
Layer some keto granola in the bottom of small mason jars or your chosen serving containers. The granola creates a nice contrast to the creamy pumpkin mousse above. I like to use a generous amount to give a good crunch. If you love pumpkin pie, this will remind you of the crust.
Add the Pumpkin Mixture.
Carefully place a layer of the pumpkin mousse-like cream cheese mixture on top of the granola. Use a spatula to spread it evenly. Be gentle so the layers stay distinct. You're building a beautiful keto pumpkin parfait here!
Repeat the Layers.
Follow with another layer of the granola and a final layer of the pumpkin mixture. If you have any remaining ingredients, you can create additional layers.Feel free to get creative with the layers. More keto pumpkin recipes mean more ways to enjoy this great recipe!
Garnish and Serve!
Garnish with sugar-free whipped cream before serving. For an extra touch, add some ground cloves, cinnamon, or chopped pecans. Serve immediately and enjoy!



  • Large Mixing Bowl- You'll need this to blend all the ingredients for the pumpkin cream mixture. If you don't have one, any large bowl will do.
  • Hand Mixer or Electric Mixer- These make blending the ingredients quick and easy. If you don't have a mixer, a good old-fashioned whisk and some elbow grease can do the trick.
  • Small Mason Jars or Serving Container- Mason jars add a rustic touch and are perfect for individual servings. Any small dessert cups or bowls will work, too.


  • Parallel Steps- While blending the cream cheese mixture, your serving containers should be ready to save you time.
  • Easy Cleanup- Using parchment paper underneath your mixing area can help with an easy cleanup. It's a little trick I love, especially when making fun dessert recipes like this.
  • Garnish Options- Feel free to get creative with your garnish. A sprinkle of cinnamon, ground cloves, or a dash of the Lakanto Sugar-Free maple syrup can make your keto pumpkin parfait unique.


I don't recommend leaving the parfait at room temperature for more than an hour, especially if you use whipped heavy cream as a garnish. If making it in advance, consider adding the whipped cream garnish just before serving to ensure it stays fresh and fluffy. For longer storage, here's what you can do:

  • Refrigerate- Store your keto pumpkin parfaits in the refrigerator if you need to wait to serve them. They can last in the fridge for 3 days in an airtight container.
  • Freeze- Although freezing is technically always possible, I wouldn't recommend it for this recipe. The texture of the cream cheese mixture may change. The dessert is best enjoyed fresh, refrigerated, and consumed within 3 days for the best taste and texture experience.

Serving Suggestions

  • Plating- Serve the parfaits in small mason jars, wine glasses, or dessert cups. You can design the containers with ribbon ties if you plan to serve these parfaits at a gathering. Make sure the layers should be visible from the side for a visually appealing treat. Choose the size based on how large you want the individual servings to be. It won't matter, they'll disappear just the same!
  • Pairing - The keto pumpkin parfait pairs perfectly with a hot cinnamon tea or coffee cup. If you're planning a Thanksgiving or Christmas table, it's a great addition to the dessert menu.

Frequently Asked Questions

Why is this recipe keto and how does it differ from regular parfait?

This recipe is keto-friendly because it is designed to be low in carbohydrates, specifically net carbs. Net carbs are calculated by subtracting dietary fiber and certain sugar alcohols (like those in Swerve Confectioners sugar substitute) from the total carbohydrates, as they have a minimal impact on blood sugar levels in the body. 
That said, here is exactly this keto pumpkin parfait recipe might differs from a more traditional pumpkin parfait:
Low Carbohydrate Content: Regular parfaits typically contain ingredients like yogurt, granola, and fruits, which can be higher in carbohydrates. This keto version substitutes these high-carb ingredients with lower-carb alternatives, such as heavy whipping cream, Swerve confectioners sugar substitute, and keto granola.
Sugar Substitute: Instead of regular sugar, this recipe uses Swerve confectioners sugar substitute, a sugar-free alternative that doesn’t significantly affect blood sugar levels. This is essential for maintaining ketosis on a keto diet.
Pumpkin Puree: While pumpkin puree is used in both traditional and keto versions, it’s typically used in moderation in the keto recipe to keep the carb count low.
Keto Granola: Traditional granola is often high in carbs due to oats and added sugars. In this keto recipe, a specific keto granola is used, which is likely made with low-carb ingredients like nuts, seeds, and sweeteners that don’t impact blood sugar levels as much.
Heavy Whipping Cream: This recipe uses heavy whipping cream instead of yogurt, which is higher in fat and lower in carbohydrates, making it suitable for a ketogenic diet.
In summary, the key differences between this keto pumpkin parfait and a regular parfait are low-carb substitutes and careful portion control to maintain a low net carb count, which is crucial for those following a keto diet.

Can I make the Pumpkin Parfait ahead of time?

You can prepare the pumpkin and cream cheese mixture a day before and store it in the fridge. When you’re ready to serve, simply layer the mixture with keto granola and top with whipped cream. It’s a convenient way to save time, especially if you plan to serve this dessert at a gathering.

Is there a substitute for Swerve confectioners sugar substitute in the recipe?

You can use other keto-friendly sweeteners like powdered erythritol or monk fruit. They have a similar sweetening effect and are suitable for the keto diet. Just make sure to check the sweetness levels, as they vary between brands, and adjust according to your taste.

What if I don’t have pumpkin pie spice? Can I still make this recipe?

If pumpkin pie spice is not available, you can create a blend using ground cinnamon, ground cloves, ginger, and a pinch of nutmeg. This combination will mimic the warm flavors of store bought pumpkin pie spice and will amp up that pumpkin pie taste in the parfait.

Can the Pumpkin Parfait be frozen for later use?

While you can technically freeze a parfait for later use, it is important to note that the texture and quality of the ingredients will be seriously affected. This is because of the following:
Layer Separation: When a parfait is frozen and then thawed, the layers will not retain their distinct textures and become mushy.
Yogurt or Cream: The yogurt or heavy cream used in a parfait will change in texture when frozen. It will become icy or grainy when thawed, as the liquid become separated from the solid. This will surely affect the overall mouthfeel of the dessert.
Toppings: Any toppings like whipped cream or chopped nuts will not freeze well as they will loose their texture when brought back to room temperature.
Sweeteners: Some low-carb sweeteners may not react well to freezing and thawing, potentially altering the sweetness and taste of the parfait.
Remember, fresh assembly will always give you the best results when it comes to texture and flavor. We recommend strongly to assemble when ready and to in the refrigerator (not freezer) for up 2-3 days.

Can I use fresh pumpkin?

Yes, homemade pumpkin puree can add a fresh and unique flavor to the parfait, but you will need extra prep time. Simply roast or steam the pumpkin until tender, then puree it in your food processor until smooth. Just make sure it’s well-cooked. Strain the fresh pumpkin puree to remove excess moisture and blend smoothly for the best consistency. Feel free to use fresh pumpkin for a truly homemade touch to this delicious recipe.

What can I substitute for granola in Pumpkin Parfait?

If granola is not available or if you desire a different texture, you can use a low carb cookie or nuts. These substitutes will still provide a crunchy contrast to the creamy pumpkin layers and can be adjusted to match dietary preferences or allergen considerations.

How can I make my own keto granola?

Making keto granola is simple. You can combine nuts like almonds and pecans with seeds, melted butter, and a sugar-free sweetener. Bake the mixture in the oven until it’s golden brown. You can even add some unsweetened coconut flakes for additional texture and flavor.

How can I make Pumpkin Parfait dairy-free?

You can substitute regular whipped cream and cream cheese with coconut or almond-based alternatives for a dairy-free version of Pumpkin Parfait. Many stores offer dairy-free whipped creams, or you can whip chilled coconut cream with a sweetener of your choice.

How do I know if I’ve whipped the heavy cream to stiff peaks?

Whipping heavy cream to stiff peaks means that when you lift the whisk, the cream holds its shape and doesn’t droop. It should be thick and creamy but not overbeaten. You can use an electric mixer or hand mixer to achieve this consistency (we recommend the former) as it is key in making the parfait light and fluffy.

Wrap Up

And there you have it, a keto pumpkin pie parfait recipe that is as delightful to look at as it is to eat. With its layers of pumpkin mousse and keto granola, topped with sugar-free whipped cream, it’s a dessert that fit for a photo op.

Now it is your turn! Why not give this pumpkin parfait a whirl in your kitchen? With its simple ingredients and a prep time under 15 minutes, this is sure to become a fall favorite . Feel free to try variations, add your own twist, or follow the recipe as it is. Either way, enjoy the delicious taste of keto pumpkin parfaits!

Have you whipped up this keto pumpkin parfait or any other keto treat from our collection? We’d be thrilled to know what you think! Please rate the recipe below and share your thoughts in the comments. Your insights inspire us to create more yummy delights!

Snap a pic of your pumpkin parfait and share it on Instagram using the hashtag #buttertogetherkitchen. We’ll shine a spotlight on your creativity.