Candied Pumpkin and Pineapple Parfait

Candied Pumpkin and Pineapple Parfait

If you are following our 12 Days of Zest on Instagram and Facebook, you’ll know that our focus for the day is incorporating healthier side dishes into your meals.

This recipe feels indulgent, but includes servings of nutrient-rich pumpkin and pineapple, and protein from Greek yogurt, and healthy fats from coconut and almond. Enjoy for breakfast or as a festive side dish.

Candied Pumpkin & Pineapple Parfait

Servings per recipe: 2

Serving size: ½ recipe

Total Cost of Meal: $6.25


½ Tsp Cinnamon

½ Tsp Nutmeg

1 Tbsp. Lemon Juice, fresh

4oz Pineapple – diced in large chunks

1 Large Pumpkin

3 Tbsp. Raisins

1 Cup Low-fat Greek Yogurt

1 Tsp shaved Coconut

1 Tsp shaved Almonds

2 Tsp low sodium butter

4 Tsp Brown Sugar


  1. Dice pumpkin into small cubes.

  2. Add pumpkin to boiling water and heat for 10-15 minutes.

  3. Transfer pumpkin to a sauce pan with butter, cinnamon, nutmeg, lemon juice and raisins. Add brown sugar and simmer until caramelized.

  4. Set pumpkin mix to the side to cool. 

  5. Once cooled, layer ingredients in a clear cup in this order: yogurt, pineapple, yogurt, pumpkin mix and repeat until cup is filled.

  6. Top with sprinkles of shaved coconut and almond.

  7. For the best flavor, let sit in the refrigerator overnight.

  8. Enjoy!


Vitamin A 45%, Vitamin B6 25%, Vitamin C 37%, Calcium 23%, Iron 11%, Magnesium 19%

Nutritional Information:

Total Calories: 217kcal, Total Fats: 5 g, Total Carbohydrates: 45g, Total Proteins: 16g, Total Cholesterol: 4mg, Total Sodium: 148.4mg

Get more tips that will keep you healthy this holiday season by following our 12 Days of Zest on Instagram and Facebook @zestwellnesscgi

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