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    Home » Recipes » Recipes

    Pumpkin Chia Pudding

    Author: Lindsey Janeiro, RDN Published: Sep 27, 2019 · Updated: Dec 3, 2021 · Leave a Comment

    This post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe - Print Recipe

    Pumpkin chia pudding is a lightly sweetened, incredibly nourishing, healthy snack with the flavors of pumpkin pie. Full of fiber and nutrients, this healthy snack can even work for breakfast or dessert, too!

    pumpkin chia pudding heaped into a small glass jar

    This post may contain affiliate links.

    Welcome to pumpkin week here on NTF! Aka pumpkin palooza! While there are a few pumpkin recipes on NTF already (like my favorite pumpkin spice buckwheat granola made with real pumpkin), I'm bringing you three brand new pumpkin recipes this week, along with a deep dive into all things pumpkin nutrition and a fun post on ways to use up that open can of pumpkin. We're kicking things off today with this super simple and nourishing pumpkin chia pudding!

    looking down on a marble surface topped with 3 glass jars of pumpkin chia pudding, a copper spoon, and cinnamon sticks

    Nutritional Highlights

    This pumpkin chia pudding is flavorful but also nourishing enough you could totally enjoy it for breakfast, a snack, or even dessert. It's packed with fiber (6 grams per snack portion!), sure to keep you satisfied for a while! Check out nutrition specifics of the two main ingredients:

    • Pumpkin: Providing a high amount of vitamins A, K, and pantothenic acid, pumpkin is a high fiber, lower calorie plant. It supports heart health, eye health, bone health, boosts immunity, and can support improved digestion and weight maintenance.
    • Chia Seeds: Full of fiber, chia seeds are also a great source of omega-3 fatty acids, antioxidants, iron, and calcium. Omega-3 fatty acids are essential because they help raise HDL cholesterol (the "good" cholesterol), which can help promote heart health, including protecting against heart attacks and strokes. Being high in fiber, they also support even blood glucose regulation, improved digestion, and weight maintenance.

    pumpkin chia pudding in small glass jars lined up diagnoally

    How to Make Pumpkin Chia Pudding

    This chia pudding couldn't be simpler to make. The primary ingredients are listed above - just be sure to use 100% pure pumpkin puree and not the canned pumpkin pie filling! Additional ingredients you'll need are a milk of choice, pumpkin pie spice, and maple syrup.

    Notes on ingredient substitutions:

    • Use whichever milk or milk substitute you prefer or need. Cow's milk or soy milk will add more protein, whereas something like coconut milk will affect the flavor and unsweetened almond milk will be a lower calorie option.
    • You can substitute another sweetener (like honey) or non-nutritive sweetener, like stevia or monk fruit extract. Your preference! I prefer mine more lightly sweetened, but again, you can add more or less to fit your needs and preferences.
    • If you don't have (or aren't partial to) pumpkin pie spice, you can certainly just use cinnamon as well.

    soft orange pumpkin chia pudding in small glass jars on a marble surface with cinnamon sticks

    To make any chia pudding, chia seeds are soaked in a liquid. Chia seeds are hydrophilic and will absorb up to ten times their size in liquid, giving a gelatinous, pudding-like texture.

    I prefer a thicker chia pudding that resembles the texture of pudding. I know others like a thinner chia pudding though, so feel free to add additional liquid if that's your preference.

    To create your liquid base, blend your milk of choice with the pumpkin puree, maple syrup, and pumpkin pie spice. Pour it into a container that has an airtight lid, then stir the chia seeds in. Cover and refrigerate, allowing the chia seeds to gelatinize and absorb liquid for a couple hours to overnight.

    Store in an airtight container in the refrigerator up to a few days.

    overhead shot of pumpkin chia pudding with cinnamon sticks next to the glass container on a marble surface.

    Turn it From a Snack into a Full Meal

    To turn your pumpkin chia pudding into a full meal, I would recommend doubling it and adding some toppings, like banana slices, hemp seeds, toasted coconut, nuts or nut butter, etc. You also could mix it with Greek yogurt for a protein boost. Alternatively, you could blend your favorite protein powder or collagen peptides into the liquid before adding chia seeds (this may require slightly more liquid - add to your preferred thickness).

    More Pumpkin Recipes

    For more pumpkin fun, check out these additional pumpkin recipes:

    • Healthier Pumpkin Muffins (coming later this week!)
    • Pumpkin Pasta Sauce (coming later this week!)
    • Pumpkin Spice Buckwheat Granola
    • Collagen Pumpkin Protein Balls
    • Pumpkin Pie Crumble Bars
    • Pumpkin Falafel
    • Baked Pumpkin Oatmeal

    a copper spoon next to a small glass jar of pumpkin chia pudding

    If you like this recipe be sure to comment and rate it below and share on Pinterest, Instagram, and Facebook. Live well!

    pumpkin chia pudding heaped into a small glass jar
    Print Recipe
    5 from 1 vote

    Pumpkin Chia Pudding

    Pumpkin chia pudding is a lightly sweetened, incredibly nourishing, healthy snack with the flavors of pumpkin pie. Full of fiber and nutrients, this healthy snack can even work for breakfast or dessert, too!

    free from: wheat/ gluten, soy, egg, fish, shellfish, peanuts, tree nuts, dairy*
    Prep Time5 mins
    Set Time3 hrs
    Total Time3 hrs 5 mins
    Course: Breakfast, Dessert, Snack
    Cuisine: American
    Servings: 6
    Calories: 100kcal
    Author: Lindsey Janeiro, RDN, LDN

    Ingredients

    • 1 cup pumpkin puree
    • 1.5 cups milk of choice
    • ½ cup chia seeds
    • 1 teaspoon pumpkin pie spice
    • 1 tablespoon maple syrup

    Instructions

    • Add pumpkin puree, milk of choice, pumpkin pie spice, and maple syrup to a blender. Blend for 30-60 seconds, or until you have a smooth, uniform liquid.
    • Pour liquid into a bowl or container that has an airtight lid. Add chia seeds and stir together until chia seeds are evenly distributed.
    • Cover and refrigerated 2-3 hours or longer until chia seeds have gelatinized into a chia pudding-like texture. Stir before serving and enjoy.

    Notes

    Each serving is approximately a half cup each. If enjoying stand alone for breakfast, I would recommend at least a whole cup, and possibly adding other foods for a more balanced breakfast.
    Exact nutrition information will vary based on exact ingredients used (i.e. amount of maple syrup or other sweetener used or type of milk). I calculated using unsweetened original almond milk.
    *Use whatever milk for your personal preferences/ allergy needs to make dairy-free, soy-free, nut-free, etc.

    Nutrition

    Calories: 100kcal | Carbohydrates: 12g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 5mg | Potassium: 149mg | Fiber: 6g | Sugar: 3g | Vitamin A: 6355IU | Vitamin C: 2mg | Calcium: 106mg | Iron: 2mg

    Text graphic that says, "Make this recipe? Tag @nutritiontofit on Instagram and use the hashtag #nutritiontofit."

    pinterest image of a glass jar of pumpkin chia pudding with text overlay that says "pumpkin chia pudding: high fiber, high omega-3s, antioxidants" cinnamon sticks and 3 small glass jars of pumpkin chia pudding on a marble surface with a text overlay that says pumpkin chia pudding nutritiontofit.com

    More Recipes

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    • Pumpkin Crumble Bars
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