Home » Blog » Gluten-Free Recipes » Pumpkin Yogurt

Pumpkin Yogurt

Sharing is caring!

This pumpkin yogurt recipe tastes like a crustless pumpkin pie. This is a delicious, healthy gluten-free breakfast or sweet treat for your busy work week.

Our recipe is rich in vitamin A, protein, and antioxidants. Pumpkin is the perfect food to help boost your immune system during fall training. Keep reading to learn how to make our crowd-pleasing, gluten-free pumpkin yogurt. 

Pumpkin Benefits

Your jack-o-lantern is packed with vitamin A and vitamin C. One cup of cooked pumpkin has almost 200% of your daily value of Vitamin A, which promotes good eye health and may prevent certain types of cancer

While we often consider bananas the best way to replete potassium after a hard workout, one cup of pumpkin actually contains more potassium than a banana! Beyond vitamin benefits, pumpkin is a great way to sneak in extra dietary fiber which helps to promote fullness. 

What You Need 

  • 3/4 cup plain greek yogurt 
  • ½ cup canned pumpkin puree 
  • 2 tbsp crushed pecans
  • ½ tsp pumpkin spice 
  • 1 tablespoon maple syrup 

How To Make and Store 

This pumpkin yogurt recipe is easy as 1,2,3- simply add all the ingredients to a bowl and mix together then enjoy. You can double or triple this recipe to meal prep for the week ahead. 

We recommend storing in a sealed container in the fridge and consuming it within 3 days of making it. 

The longer the pumpkin yogurt sits in the fridge the softer the nuts will become. You can also keep the nuts off to the side and add them to your pumpkin yogurt bowl when you are ready to eat. 

mixing the pumpkin, yogurt, pecans, and maple syrup in a bowl.


Yogurt: We chose to use greek yogurt for this recipe since it contains more protein. However, we love the probiotic content of Stonyfield Organic Plain Whole Milk Yogurt. If you decide to use a sweetened yogurt, hold off on the maple syrup. 

Toppings: If you do not have pecans on hand you can sprinkle in granola or pumpkin seeds to add an extra crunch. An additional tablespoon of chia seeds will also boost the nutritional benefits of the yogurt while adding to the texture. 

Sweetener: Hold off on the maple syrup if you decide to use sweetened yogurt. If you do not have maple syrup at home, use 2 chopped date dates or a drizzle of honey to sweeten your pumpkin yogurt. 

Make it Vegan: You can make this vegan by using a dairy-free yogurt such as Silk brand soy milk, dairy-free, and plant-based yogurt. 


Sometimes you do not have all the ingredients you need on hand whether it be crushed pecans or pumpkin pie spice. Keep reading for tips to best crush pecans and ensure your pumpkin yogurt is gluten-free. Including the nuts and pumpkin pie spice! 

Gluten-Free Nuts

It can be difficult to locate nuts that are not processed on shared equipment with wheat products. Nuts that carry a “may contain wheat: warning are not celiac safe. 

Here are brands that we recommend for locating gluten-free pecans:

  • Nuts.com: This website is a great place to purchase all types of certified gluten-free nuts! 
  • Fisher Nuts: This company reports that “We routinely test our gluten-free products to ensure that they do not contain traces of products that contain gluten.” (1) Read the labels to ensure the nuts you are interested in purchasing contain a “gluten-free” claim. 

Gluten-Free Spices 

Gluten-free spices can be very hard to come by we recommend Morton and Basset brand pumpkin pie spice which is one of the only pumpkin pie spices with a gluten-free claim. 

How To Crush Pecans 

If you only have whole pecans on hand you can crush them using several methods.

  • Rolling Pin: Place the nuts in a ziplock bag and roll a rolling pin over the bag to crush the pecans.
  • Food Processor: Add your pecans to the food processor and pulse several times. Do not pulse too much or you will end up with ground pecan flour! Be warned, this method requires more cleanup.
  • Knife: Pecans are softer nuts that can be easier to chop. A quick way to chop a small protein of pecans would be to simply chop pecans on a cutting board with a sharp knife.

DIY Pumpkin Pie Spice 

If you do not have pumpkin pie spice at home you can make your own or substitute for plain cinnamon. 

To make your own pumpkin spice mix the following ingredients:

  • 1 ½ tablespoons ground cinnamon 
  • 1 teaspoon ground ginger
  • 1 teaspoon ground nutmeg 
  • 1 teaspoon ground allspice 
  • ½ teaspoon ground cloves

Save and set aside for your other fall, pumpkin pie-themed recipes! 

Let’s Make It!

pumpkin yogurt

Pumpkin Yogurt

The best nutritious and festive yogurt bowl!
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Dessert, Snack
Cuisine American
Servings 1 person
Calories 276 kcal


  • ¾ cup plain greek yogurt
  • ½ cup canned pumpkin puree
  • 2 tbsp crushed pecans
  • ½ tsp pumpkin pie spice
  • 1 tsbp maple syrup


  • Mix ingredients together in a bowl and enjoy!


Calories: 276kcalCarbohydrates: 19gProtein: 19gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.01gCholesterol: 8mgSodium: 62mgPotassium: 553mgFiber: 6gSugar: 10gVitamin A: 19084IUVitamin C: 6mgCalcium: 219mgIron: 3mg
Keyword fall, gluten-free, quick, easy
Tried this recipe?Let us know how it was!

Craving Pumpkin?

Check out our other pumpkin recipes:

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating