HOMECOOKPICKS RECIPES

Maple Pumpkin Yogurt Cups

Low-fatVegetarianGluten-free
Diet labels & ingredient swaps

Labels describe the listed ingredients; check packaged ingredients, optional extras and cross-contact for your needs. Gluten-free is not an allergen-safety guarantee. Vegetarian cheese should use vegetarian rennet.

Nutrition-label version: One serving is one sixth of the mixture. Uses nonfat plain Greek yogurt and unsweetened pumpkin. This dessert is not labeled high-protein unless it meets the site’s per-serving criteria.

HCP browsing criteria, per original-size serving: high-protein ≥25 g protein and ≥20% of calories from protein; low-carb ≤15 g total carbs; keto-friendly ≤10 g total carbs with ingredient review; low-fat ≤3 g fat and ≤30% of calories from fat. These use estimated nutrition for the version described on the recipe, excluding specified extras. Mediterranean-inspired describes ingredients, not a prescribed diet. Unreviewed recipes are left unlabelled; no badge does not mean a recipe is unsuitable.

A cool, creamy pumpkin dessert with maple and cinnamon that needs no oven space.

Prep: 10 min Rest / rise / chill: 1 hr Approx. total: 1 hr 10 min Serves 6 Easy

Timing is approximate; see instructions for prepared-ingredient assumptions.

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Maple Pumpkin Yogurt Cups — finished-dish illustration

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LET’S GET COOKING

Maple Pumpkin Yogurt Cups

6 servings
servings

Original recipe: 6 servings.

Only ingredient amounts adjust. Instructions, cooking times, package sizes and other preparation notes stay as originally written. Simple gram equivalents adjust with servings. Nutrition is per original-size serving.

Ingredients

Check off ingredients as you go.

Instructions

  1. Mix

    Whisk pumpkin, yogurt, maple syrup, cinnamon and vanilla until completely smooth. Scrape the bowl so no pockets of plain yogurt remain.

    Tip: Use plain pumpkin puree, not sweetened pumpkin pie filling.

  2. Portion and chill

    Divide equally among six small dessert cups. Cover and refrigerate for at least 1 hour before serving.

    Tip: This is a creamy yogurt dessert, not a whipped mousse or baked custard.

  3. Serve cold

    Serve straight from the refrigerator. If desired, dust with a little cinnamon from the measured amount reserved before mixing.

    Tip: Cookies, whipped cream and nuts are not included in this recipe or its estimate.

A LITTLE EXTRA HELP

Recipe tips & helpful notes

Want a little more guidance? Explore the extra notes below for context and advice to help you get more from this recipe.

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NUTRITION & YOUR NEXT MEAL

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Choose a recipe version below. Estimates are per recipe serving; optional ingredients, brands and preparation can change the result.

Original recipe

Estimated nutrition per serving · 1/6 of the defined batch

Calories
133 kcal
Protein
13 g
Carbs
19.4 g
Fat
0.7 g
Fiber
2.3 g

One serving is one sixth of the mixture. Uses nonfat plain Greek yogurt and unsweetened pumpkin. This dessert is not labeled high-protein unless it meets the site’s per-serving criteria.

Calculated using USDA FoodData Central reference foods. Not laboratory analysis or kitchen-tested nutrition. About the reference data.

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A cool, creamy pumpkin dessert with maple and cinnamon that needs no oven space.

Make ahead & Thanksgiving timing

Prepare up to 2 days ahead and keep covered at 40°F or colder. Use sooner if the yogurt label requires it. Set out only what will be served.

Tools for this recipe

Mixing bowl, whisk, measuring spoons and six small cups with covers. See useful equipment and alternatives you may already own.

Portions & nutrition notes

One serving is one sixth of the mixture. Uses nonfat plain Greek yogurt and unsweetened pumpkin. This dessert is not labeled high-protein unless it meets the site’s per-serving criteria.

Nutrition is calculated from USDA FoodData Central reference foods. Brands, portion size and cooking yields vary. This is a researched recipe, not a claim of kitchen testing. Finished-dish image is an AI-generated illustration.

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