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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.

Overhead view of the cookie crumble and coconut whipped cream of this Paleo & AIP pumpkin pudding parfait

When the sweet tooth strikes, sometimes you want a substantial dessert. Not a little something, something that will fill both your belly and soul.

Trust me, I get it.

I think it's a by-product of not having breads or baked goods, especially when you're on something like the AIP Diet.

You just want to sink your teeth into something, am I right?

And probably a bit of trying to cover up some negative feelings with food too… which yeah, we shouldn't do a ton of but I think a little here and there can't be that harmful, can it?

A Filling Paleo & AIP Dessert

That's why I developed this filling, yet still easy-to-make Paleo & AIP dessert.

It satisfies your sweet tooth, fills you up, and feels like a decadent treat that you can spoil yourself with.

The 3 parts to this parfait

There are three parts to this pumpkin pudding parfait.

  1. The pumpkin pudding itself (which you could eat just by itself)
  2. The cookie crumble
  3. the coconut whipped cream

It's actually pretty easy to make this dessert

However, don't let the fact that there are 3 parts scare you off. They're all super easy to make and it takes less than 20 minutes total.

The cookie crumble simply is mixing a few ingredients in a bowl, pouring it on a baking sheet and baking for a few minutes.

Next, the pudding is putting a bunch of ingredients in a bowl and mixing.

And the coconut whipped cream is the same – mixing in a bowl.

No real skill is needed (bonus!) and you can have this dessert ready to go in minutes.

closeup side view showing the layers of cookie crumble, coconut whipped cream, and creamy pumpkin pudding

Pumpkin Pudding Ingredients

The pumpkin pudding is made up simply of:

  • avocado
  • canned pumpkin
  • maple syrup
  • cinnamon
  • ground ginger
  • mace (or nutmeg if not on AIP)
  • and a dairy-free milk (use coconut milk or tigernut milk if on AIP)

Because a parfait needs some sort of crunchy sweet element, there's also a cookie crumble. It's made up of:

  • cassava flour or coconut flour
  • coconut or avocado oil
  • maple syrup
  • cinnamon
  • sea salt

Coconut Whipped Cream Ingredients

Finally we've got the coconut whipped cream, which is an easy staple in most Paleo & AIP diets. In this really simple version you'll need:

  • Coconut Cream
  • Maple Syrup

Note: You can buy coconut cream by itself in cans or cartons these days or you can refrigerate a can of full-fat coconut milk overnight and the solid stuff at the top is the coconut cream.

Storing the Pumpkin Pudding

The pumpkin pudding can be stored in the fridge for up to 3 days, and eaten by itself.

The other elements of the parfait also can be stored in the fridge for up to 3 days.

However, if you want to make the parfaits it's best to store the crumble separately from the rest so it doesn't get soggy.

How to make this coconut-free

Most of these parfaits can be made easily without coconut. See the recipe card below for the substitutions.

However, the coconut cream part is harder to make coconut-free. So you can either 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).

It won't be exactly the same, but it'll still be delicious.

Other Paleo & AIP dessert recipes you might like:

“Chocolate” Orange Truffles (Paleo, AIP)

Ginger Baked Pears (Paleo, AIP)

AIP Chai Latte Recipe

“Chocolate” Tigernut Granola (AIP, Paleo)

More Helpful AIP & Paleo Resources in the Freebie Library

If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.

Pumpkin Pudding Parfait Recipe

I hope you enjoy these delectable desserts! If you make them I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!

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 THIS cream parfait recipe with tigernut milk, 1 tsp of maple syrup, 1 tsp of gelatin (and don't add any spices – just make a plain "Cream").
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 20 minutes


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 @thrivingautoimmune !

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