Maple Pumpkin Granola Ingredients (yields approximately 4.5 cups or 18 – ¼ C servings):
2 ½ C rolled oats
1 C pumpkin seeds, hulled
½ C unsalted walnuts, chopped
2 Tbsp canned pumpkin puree (Note: the only ingredient should be pumpkin – this is different than pumpkin pie filling)
1 Tbsp water
2 Tbsp avocado oil or vegetable oil
½ C pure maple syrup, divided into 2- ¼ C servings
2 tsp pure vanilla extract
1 tsp ground cinnamon
1 tsp pumpkin pie spice
¼ tsp salt
Nonstick cooking oil spray
Pumpkin Yogurt Ingredients (yields approximately 1 C yogurt):
¾ C plain Greek yogurt of choice
¼ C canned pumpkin puree
¼ cinnamon
¼ tsp pure vanilla extract
1 ½ tsp honey
Directions:
Granola:
- Preheat oven to 250 degrees Fahrenheit.
- Combine canned pumpkin, water, oil, vanilla extract and ¼ C maple syrup) and mix until well combined.
- Add rolled oats and salt to wet ingredients and mix until oats are evenly coated.
- Line a large baking sheet (9 x 13 inches works well) with parchment paper and spray with nonstick cooking oil spray. Transfer oats to baking sheet and spread in a thin, even layer.
- Bake in oven for 1 hour, mixing at 30 minutes and 45 minutes.
- Remove oats from oven briefly. Add pumpkin seeds, chopped walnuts, cinnamon, pumpkin pie spice and remaining ¼ C pure maple syrup. Mix with a spatula and return to oven to bake for another 30 minutes, mixing halfway through. Remove from oven and allow to cool for 5 minutes before using a spatula to transfer to container. Do not wait too long to transfer granola as it can stick to the parchment paper as it cools.
Yogurt:
- Combine all yogurt ingredients in a medium sized bowl. Top with a handful of the maple pumpkin granola, serve immediately and enjoy!
Note: This granola can be stored in an airtight container and stored in a cool, dry place for up to 1 week. While this granola is made with gluten free ingredients, I recommend using certified gluten free ingredients if needed . Yogurt can be made with a suitable dairy-free alternative if you need this recipe to be dairy-free and the honey can be swapped for pure maple syrup to make the dairy-free yogurt recipe suitable for a vegan diet. The granola and the yogurt can each be enjoyed on their own, but they complement each other so nicely!
This Maple Pumpkin Granola Parfait is a perfect way to celebrate autumn’s most famous flavors in a nutritious way! Pumpkin, maple syrup and warm spices, such as cinnamon and pumpkin pie spice, give cozy vibes that are traditionally found in baked goods this time of year. However, while pumpkin bread, muffins, cookies and other fall flavored baked goods are certainly delicious and should be enjoyed, this Maple Pumpkin Granola Parfait provides the satisfaction of those fall flavors in a lighter way, while providing ample protein and fiber. It is the perfect, slightly sweet and balanced way to start the day – or to enjoy anytime!
Alyssa Lavy, MS, RD, CDN, CPT is a registered dietitian, personal trainer and mom of 2. She
earned her Bachelor of Science in Exercise Science from The George Washington University
and her Master of Science in Nutrition and Exercise Physiology from Teachers College
Columbia University, where she also completed her dietetic internship. She has been an ACSM
certified personal trainer for over a decade. Alyssa is the owner of Alyssa Lavy Nutrition &
Wellness, a wellness brand offering nutrition communications, program development and
consulting services for individuals and corporations.
Website: alyssalavy.com
Instagram: @alyssalavyrd