Long before my dietitian days, I didn’t realize how good nuts were for you.  I know better now and am a big fan of nuts for their versatility in the kitchen, as well as their flavor and beneficial health properties from good quality protein to plant compounds to fiber to unsaturated fatty acids, which is good for your heart and vascular health.


With National Nut Day  tomorrow, October 22, as a member of the Recipe Redux my charge is to: Share a healthy nut-filled recipe: Think whole nuts, chopped nuts, ground nuts, nut butter and/or nut flour.  And Happy Nut Day to you!

Think about it, are you getting an ounce of nuts a day?  What does an ounce look like?  Every nuts is different due to their size and shape. Here’s a quick glance at how to portion your nuts into single serve containers or baggies for an ounce snack or add them to a meal (i.e., toss nuts into soups, chili, salads, oatmeal or yogurt).

  • Pistachios = 49 in an ounce
  • Almonds = 23 in an ounce
  • Walnuts = 7 whole (or 14 halves) in an ounce
  • Peanuts = 28 in an ounce
  • Pecans = 15 halves

Today, I am using lovely pistachios.  I am whipping up a tasty breakfast or dessert by spicing up pureed pumpkin mixed with Greek yogurt + honey + pistachios.  I enjoy pistachios for their rich, green color, as well as the texture they impart. (Disclosure, I have a professional relationship with Wonderful Pistachios & Almonds, however, this post is not sponsored .) 

Honey-pistachio-yogurt-steps.jpgI buy pistachios in the shell as it keeps me more mindful when eating them as it takes work to remove them from their shells.  Plus, having the empty shells in front of you may serve as a handy reminder of how many you ate - and may make it easier to stop at an ounce (although that’s tough to do, I must admit)!



Serve 3 (about 3/4 cup pumpkin/yogurt mixture each)


1 16-ounce container Greek yogurt, plain, 2 % milk fat

2 Tablespoons pumpkin puree, canned, unsweetened

1/2 teaspoon cinnamon

1/2 teaspoon freshly ground nutmeg

1 Tablespoon honey

1-ounce (49) Lightly Salted Wonderful Pistachios,* shelled, coarsely chopped


Place yogurt in a medium bowl, mix in pumpkin, cinnamon, nutmeg and honey.  Blend gently.

In a fluted glass, dollop a small spoonful of the yogurt mixture, sprinkle top with pistachios and repeat layers until the glass is full. Sprinkle to top with pistachios and drizzle with honey.  Serve immediately or refrigerate for up to 3 days.  Note: the nuts get soggy in the fridge, so best to eat sooner versus later. :)

Nutrition information (per 3/4 cup serving): Calories: 184, Total Fat: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 115 mg, Carbohydrates: 22 g, Dietary Fiber: 1 g, Sugar: 18 g, Protein: 11 g

Happy Nut Day! What’s your favorite nut? I’d love to know…

*I am a proud fan and spokesperson for Wonderful® Pistachios, however this is an unsponsored post.






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5 thoughts on “Honey Pistachio Pumpkin Spice Yogurt Parfaits

  • October 21, 2022 at 5:17 pm

    Just delicious! This is perfect for breakfast OR dessert! Pinned :)

    • October 26, 2022 at 4:53 pm

      Thanks, Anne. Have a great day! :)


  • October 24, 2022 at 4:16 am

    This sounds and looks delicious!

  • October 11, 2022 at 2:30 pm

    I am going to plug this into the WW app and work it into a daily food plan. Thanks!

    • October 11, 2022 at 4:39 pm

      Great, thanks, Suzanne. Thrilled that you are working into your everyday meal planning. I appreciate the comment!



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