January 10, 2024/Recipes

Recipe: Low-Sugar Pumpkin Mousse Parfait

A delicious, no-bake dessert ideal for people with diabetes

close up of pumpkin mousse parfaits

It’s important to watch your sugar intake with diabetes. This low-sugar dessert is perfect for that sweet craving, and oh-so-easy to make!


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  • 1/4 cup reduced-fat cream cheese
  • 1 package (4 serving size) vanilla instant sugar-free pudding
  • 3/4 cup fat free (skim) milk
  • 1 can (15 ounce) solid packed pumpkin
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon ground cloves
  • 3 cups reduced-fat whipped topping, divided
  • 4 ginger snap cookies, roughly crushed


  1. In a medium bowl, beat cream cheese until smooth.
  2. Add pudding, milk, pumpkin and spices and beat on low; gradually increase to medium-high, beat for 1 minute or until smooth.
  3. Fold in 1 1/2 cups of whipped topping. Stop mixing midway through to scrape sides of bowl.
  4. To assemble each parfait, spoon 1/4 cup of mousse into 6-ounce wine or dessert glasses. Spoon 2 tablespoons whipped topping on top of the mousse. Top with another 1/4 cup of mousse.
  5. Cover and place parfaits in the refrigerator. Chill 1 hour.
  6. Just prior to serving, top each glass with a dollop of whipped topping and 1 to 2 teaspoons gingersnap crumbs.

Ingredient health benefits

  • Skim milk: Everyone knows that milk has calcium for strong bones and teeth, but there’s more to this popular dairy product than you may think. Milk is also rich in vitamin B12, which your brain and blood cells need to stay healthy. Additionally, the potassium in milk is essential for regulating blood pressure. Skim milk is a fat-free, lower-calorie option that provides the same great benefits.
  • Pumpkin: These brightly colored gourds are for more than just decorating! Considered a superfood, pumpkin is chock full of nutrients your body will love — like vitamin A for healthy eyes and vitamin C for a thriving immune system. This festive fruit is also a good source of carotenoids, antioxidants that fight damaging free radicals to keep your cells in top shape.
  • Cinnamon: Even spices can be as delicious as they are nutritious. Cinnamon has antioxidants that suppress inflammation. It may also lower LDL (“bad”) cholesterol, which can block healthy blood flow in higher-than-normal levels.
  • Ginger: A zesty flavor with a dash of nutrients. An antioxidant found in ginger, conveniently called gingerol, can help lower unwanted inflammation and provide pain relief (although this property is more potent in fresh ginger). Adding ginger to your diet might also lower LDL cholesterol and fight bad bacteria, but research into the perks of this common ingredient is still ongoing.
  • Cloves: Like cinnamon and ginger, this beloved spice also has benefits to contribute to this delicious dessert. Cloves are packed with vitamins and minerals, like potassium, magnesium and sodium. Cloves also have vitamin K, which supports bone health. This important vitamin also promotes your blood’s ability to clot — the first step in the healing process for wounds like cuts and bruises.


Nutrition information (per serving)

Makes 8 servings

Calories: 138
Total fat: 6 g
Saturated fat: 3 g
Protein: 3 g
Carbohydrate: 19 g
Cholesterol: 5 mg
Dietary fiber: 2 g
Sodium: 249 mg


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