Recipe: Low-Sugar Pumpkin Mousse Parfait

Delicious, no-bake dessert for people with diabetes
pumpkin mousse parfait

It’s important to watch your sugar intake with diabetes. This low-sugar dessert is perfect for that sweets craving!

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Ingredients (makes 8 servings)

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 allow sides of bowl to be scraped.
  4. To assemble each parfait, spoon ¼ 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 – 2 teaspoons gingersnap crumbs.

Nutrition information

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

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