The Allergy- Free Thanksgiving: Pumpkin Mousse Parfaits

Pumpkin Mousse Parfaits

Pumpkin pie is a major offender when it comes to the Big 8 food allergens. Eggs and dairy in the filling, gluten and dairy in the crust- it’s an allergenic hot mess. This deconstructed version isn’t just allergy- friendly, it’s also lower in sugar, saturated fat, and calories (not to mention higher in fiber).

  • 2 cold bananas
  • 1 can pumpkin puree
  • 1/2 cup unsweetened, vanilla flavored plant milk
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 2 dash nutmeg
  • 2 dash cloves
  • 4 1/2 tbsp pure maple syrup

In a blender, combine bananas, pumpkin puree, and plant milk. Blend until smooth (with a pudding consistency). Add remaining ingredients and either blend or stir to combine. Chill mixture in the refrigerator for at least 2 hours. Stir and pour mousse into individual parfait glasses, either layering or topping with nut-free granola topping (see below). Nut- Free Granola Topping

  • 1/2 cup oats
  • 1/2 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 dash cloves
  • 1 tbsp pure maple syrup

Preheat oven to 400 degrees Fahrenheit. Combine all ingredients in a mixing bowl. Line a baking sheet with parchment paper and spread mixture on top in a thin layer. Toast in the oven for approximately 4-5 minutes, tossing as needed. Oats will burn quickly so keep an eye on them and remove as soon as they begin to turn golden brown. Don’t forget to try gluten-free pumpkin cookies!