Spiced Squash & Pecan Parfaits

Pumpkin lattes, pumpkin bread, pumpkin chili: ‘tis the season of fall! If you’re a fan of all things pumpkin, you are going to love kabocha squash. With a rich, sweet flavor that infuses the taste of pumpkin with sweet potatoes, this winter squash is a delicious, lower carbohydrate alternative to pumpkin, butternut, and acorn squash. Try it roasted as a side dish, pureed and mixed into chili, or stuffed with vegetables, whole grains, and/or fruit. You can find these forest green, pumpkin-shaped squashes at your local grocery store or farmers market.

1/3 Lean | 1 Green | 1 Healthy Fat | 3 Condiments
Prep Time:  5-10 minutes   Cook Time: 30-45 minutes   Yield: 1 serving


  • 1 small kabocha squash
  • ½ cup low-fat plain Greek yogurt
  • ¼ tsp cinnamon
  • ¼ tsp ground ginger
  • 1/8 tsp nutmeg
  • 2 Tbsp Medifast’s Sugar-Free Syrup
  • 1/3 oz chopped pecans or walnuts


  1. Preheat oven to 450°F.
  2. Carefully cut the kabocha squash in half. Scoop out the seeds and lay each half of the squash face down on a lightly greased baking sheet. Bake for 30-45 minutes, or until tender.
  3. Once the squash has cooled, scrape out the flesh and mash with a fork. Measure out a half cup of mashed squash; save the rest another use.*
  4. Mix in the cinnamon, ginger, nutmeg, and syrup to the half cup of squash.
  5. In a small bowl or parfait glass, layer spiced squash with Greek yogurt. Top with nuts.

*Incorporate the remaining squash into chili, soups, and casseroles, or use to make additional parfaits throughout the week. You can also freeze it for later use.

Nutrition Facts: 180 calories | 9g total fat | 17g carbohydrate | 11g protein