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Three cups filled with pumpkin mousse with whipped topping , topped with ground dates and walnuts

Vegan Pumpkin Mousse Parfait

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All the flavors of pumpkin pie come together in this vegan pumpkin mousse. It’s incredibly creamy delicious, and takes no time to make!


  • 1/2 cup walnut pieces
  • 3 large pitted dates
  • 1 1/2 cups canned 100% pumpkin, not pumpkin pie filling
  • 1 tsp pumpkin pie spice (more or less to taste)
  • 1 tbsp maple syrup or more to taste
  • 1 cup vegan whipped topping, thawed for a couple of hours in the fridge, divided (here we used So Delicious Cocowhip) Found in round plastic tubs in the frozen section of most supermarkets.


  1. Combine walnuts and dates in the food processor. Pulse until coarsely chopped and set aside
  2. To prepare the pumpkin mousse, combine pumpkin, spice and maple syrup  and mix well. Taste it and more pumpkin pie spice and or maple syrup as needed.
  3. Using a spatula, gently fold 1/2 cup of whipped topping into the pumpkin mixture
  4. Serve in one large bowl or in small or mini clear cups.
  5. Assemble the mousse cups in small clear cups by alternating layers of the date-walnut mixture, pumpkin mousse and plain whipped topping.
  • Prep Time: 10 mins
  • Category: dessert
  • Method: no bake
  • Cuisine: American


  • Serving Size: 1 parfait
  • Calories: 166
  • Sugar: 20
  • Sodium: 62
  • Fat: 7
  • Saturated Fat: 2.6
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 26
  • Fiber: 3.5
  • Protein: 2.6
  • Cholesterol: 0

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