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Pumpkin Recipes

Pumpkin Yogurt Mousse Parfaits

Pumpkin yogurt mousse parfaits are deliciously creamy, made with siggi’s pumpkin spice yogurt and filled with pumpkin puree and pumpkin spice! 

pumpkin yogurt mousse cups

Super creamy and filled with the flavors of the season, these pumpkin yogurt mousse cups check all the boxes for a delicious fall treat. Higher in protein and lower in sugar than traditional mousse since they are made with yogurt, you can feel good enjoying these for a snack or treat all season long.

One sure sign of fall? When siggi’s pumpkin spice yogurt hits grocery store shelves! Nothing makes me happier when I spot the little pumpkin on the label in the dairy aisle!

 Made with simple ingredients and real pumpkin, the texture is super creamy and spiced to perfection — definitely one of my favorite snacks to enjoy in the fall. Dip apple slices directly into the container and thank me later! 

No matter the season, siggi’s is the only yogurt you’ll find in our fridge because it’s higher in protein and lower in sugar than many other yogurts you’ll find in the dairy aisle. Learn exactly what you should look for on a yogurt label in this post here.

Because it’s so creamy, siggi’s pumpkin spice makes for the perfect base for a pumpkin mousse. These individual pumpkin yogurt mousse parfaits are a fun snack or dessert you can enjoy anytime this fall. 

Customize them with toppings like granola (extra points if it’s also pumpkin flavored), nuts and seeds, whipped cream or a couple of chocolate chips for a crunchy topping. 

P.s. siggi’s pumpkin spice is only around for a limited time so I recommend stocking up the next time you see these cute little cups in the dairy aisle of your local grocery store! Visit their store locator to find a store that carries them near you. 

siggi's pumpkin spice yogurt

Ingredients for Pumpkin Yogurt Mousse Parfaits

  • siggi’s 2% pumpkin spice yogurt
  • Pumpkin puree
  • Pumpkin spice or cinnamon 
  • Maple syrup 
  • Optional toppings: granola, spiced apples, nuts, pumpkin seeds, chocolate chips 

How to make pumpkin yogurt mousse

Empty a cup of yogurt into a small bowl. Add pumpkin puree, maple syrup, and pumpkin pie spice. Mix together until well combined and place in the fridge for 15-20. 

healthy low-sugar pumpkin parfait mousse cups

Pumpkin Yogurt Mousse Parfaits

Maggie Michalczyk, RDN
Prep Time 5 mins
Cook Time 5 mins
Servings 3 servings


For the pumpkin mousse: 

  • 2 5.3 oz. containers siggi’s 2% pumpkin spice
  • cup pumpkin puree
  • 1 tsp. pumpkin pie spice
  • 2 tsp. maple syrup
  • For the parfaits:
  • 2 5.3 oz. containers siggi’s 2% pumpkin spice or siggi’s 4% vanilla
  • optional toppings: granola apples, banana, berries, nuts, seeds


  • Combine the yogurt with the pumpkin puree, pumpkin spice and maple syrup in a food processor until well combined. Place in the fridge for 15-20 minutes. 
  • Next, layer a small jar starting with the mousse then the pumpkin yogurt and lastly the mousse before adding toppings. Enjoy! 
Keyword pumpkin mousse cups

This recipe was created in partnership with siggi’s — I hope you love it! 

More pumpkin recipes with yogurt you’re sure to love

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delicious healthy pumpkin yogurt mousse parfaits

I Tried All The Pumpkin Yogurts I Could Find And Here’s What You Need To Know

As if you didn’t already have enough choices when it comes to yogurts these days, bring on pumpkin season, and you’re head will be spinning as you go down the pumpkin rabbit hole for yogurt. Pumpkin pie, pumpkin spice, we’ve seen all the variations, but who is pump-KING of the dairy aisle? Let’s find out!
p.s. I am working with Wallaby to bring you a dreamy pumpkin recipe, but in the meantime all opinions of it are my own.
  1. Wallaby Spiced Pumpkin Whole Milk Yogurt—A new player in the pumpkin game for 2017, this whole-milk yogurt has a perfectly pumpkin tasting creamy texture. With every bite you will FALL more and more in love with its real pumpkin flavor. It pairs perfectly with granola on top! Bonus that studies show eating full-fat dairy actually helped people lose weight. Read fat does not make you fat—It keeps you full, which ultimately helps with hunger control. Definitely a great option to add to your daily fall routine!
  2. siggi’s Pumpkin & Spice Yogurt—This Icelandic-style skyr is as thick as pumpkin pie and a great option when you’re looking to scratch that pumpkin itch on a daily basis! The tart pumpkin taste is complemented nicely by the specs of vanilla bean swirled throughout. With more protein than sugar, you can’t go wrong having one for breakfast or after a chilly autumn run. I especially like this one because it’s not overly sweet and made with real pumpkin.
  3. Pumpkin NOOSA—There’s something about seeing the pumpkin swirl when you pick up a container of pumpkin NOOSA that makes you excited for all pumpkin everything. What didn’t excite me was the nearly 30 grams of sugar there are in per container. Mind you one container is 8 oz. versus your typical 5 oz. yogurt container, but that still is way too much sugar to eat in one sitting. Also making an appearance on the ingredient list is cream cheese, which should indicate that it’s more of a dessert than a snack.
  4. Simply Balanced Pumpkin Pie—Target’s grocery brand (including Archer Farms) definitely has a thing for pumpkin, and I’m not complaining! But the next time you’re on a Target run for pumpkin yogurt, you’re better off going with the other yogurt brands that they sell over this one. To me, the flavor to be very lack luster with somewhat of a slightly artificial pumpkin taste. Target sure wins when it comes to their selection of pumpkin foods, just not this one!
  5. Oikos Pumpkin Pie—If pumpkin pie is what you crave, I say hold out for the real thing, and don’t let this yogurt fool you into thinking that it is it! I wasn’t a fan of the pumpkin flavor, and found it overly rich with a forgettable pumpkin taste. It also has a hefty helping of sugar, which makes me feel like it’s not worth it even more–A major dairy don’t!
  6. Chobani Pumpkin Spice Blended—The creamy rich texture of this 2% milk fat yogurt is one you definitely don’t want to miss out on this fall. Chobani is known for always keeping us on our toes with their flavor combinations, and they sure do pumpkin season justice with this one. While it is a tad sweet, it comes in reasonably for nutrition compared to some of the others at 12 grams of protein and sugar for 120 calories. The smooth texture is not overly rich, which pairs well with just about any topping you’d like to add, and great in recipes too!
  7. Chobani Flip Pumpkin Harvest Crisp—I’m flipping out over this one, and here’s why. Chobani has done something amazing with this yogurt, and that is combine it with all the things we’d want in our pumpkin yogurt, but wouldn’t actually put in it unless it was already there for us. Case in point pie crust pieces, glazed pumpkin seeds and pecans. (For the record, I hate pecans, but I will eat them in this case because they go together so nicely in this yogurt!) Maybe it’s the fun of pouring the toppings into the yogurt, or how they suddenly turn your yogurt into parfait that’s as crispy as the leaves on the ground. Whatever it maybe, this yogurt gets pumpkin points for being a fun treat, that can double as dessert all fall long.
  8. Dannon Light & Fit Pumpkin Pie—By now you know I’m not a fan of a fake pumpkin taste, and this pumpkin yogurt variety unfortunately left a bad one in my mouth! The artificial sweeteners really masked any sort of real pumpkin taste that there could have been. I’d much rather choose a naturally sweetened variety. When your pursuing pumpkin yogurts, skip this one.
  9.  Trader Joe’s Pumpkin Greek Yogurt – An OG pumpkin product from Trader Joe’s, and perhaps one of the very first pumpkin yogurts out there ever, TJ’s rendition of pumpkin spice Greek yogurt comes up short on taste and nutrition. In fact, the pumpkin base is made up of cane sugar and corn starch too. You know how I feel about real pumpkin being messed with, and for that Trader Joe’s version is not my favorite. But hey, if you’re already there buying one of their 150 other pumpkin products, why not pick this one up too, and share it with a friend!



Pumpkin Girl