Packed with protein, complex carbohydrates, and plenty of warming fall spices, this healthy recipe celebrates the season—but not at the expense of nutrition

By Lizzie Fuhr for POPSUGAR Fitness
Lizzie Fuhr

When it comes to a fall breakfast that satisfies pumpkin cravings, I have yet to meet a recipe that compares to this pretty parfait. Packed with protein, complex carbohydrates, and plenty of warming fall spices, this is a healthy recipe that celebrates the season-but not at the expense of nutrition. Instead of a sugary pumpkin pastry full of refined carbs that make your blood sugar spike and leave you feeling hungry soon after you eat, this quick and easy 322-calorie hearty breakfast offers 25 percent of your daily fiber and nearly 15 grams of protein to keep you satisfied all morning long. It's the perfect post-workout breakfast that still feels like a sweet indulgence.

Pumpkin Breakfast Parfait


1 cup quinoa, cooked

3 tablespoons pumpkin puree

1 teaspoon cinnamon

1 teaspoon pumpkin pie spice

1/2 cup yogurt of your choice

1 tablespoon chopped apples, for garnish (optional)

Note: I used plain yogurt for my breakfast parfait, but use vanilla or maple to make it taste even more like a treat!


1. Mix cooked quinoa, pumpkin puree, cinnamon, and pumpkin pie spice in a medium bowl until well combined.

2. Layer your parfait in a small glass of your choice. Begin with the pumpkin-quinoa mixture, then add the yogurt of your choice, reserving about 2 tablespoons. Then, layer the rest of your quinoa mixture, and top off with the remaining yogurt.

3. Garnish with chopped apples or fall fruit of your choice, and enjoy!

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