Tag Archives: maple syrup

Pumpkin Chia Pudding

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!

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:

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

Pumpkin Chia Pudding

Course: Breakfast, Dessert, Snack
Cuisine: American
Prep Time: 5 minutes
Set Time: 3 hours
Total Time: 3 hours 5 minutes
Servings: 6
Calories: 100 kcal
Author: Lindsey Janeiro, RDN, LDN

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*

Print

Ingredients

  • 1 cup pumpkin puree
  • 1.5 cups milk of choice
  • 1/2 cup chia seeds
  • 1 tsp pumpkin pie spice
  • 1 tbsp maple syrup

Instructions

  1. 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.

  2. Pour liquid into a bowl or container that has an airtight lid. Add chia seeds and stir together until chia seeds are evenly distributed.

  3. Cover and refrigerated 2-3 hours or longer until chia seeds have gelatinized into a chia pudding-like texture. Stir before serving and enjoy.

Recipe 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 Facts
Pumpkin Chia Pudding
Amount Per Serving
Calories 100 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg0%
Sodium 5mg0%
Potassium 149mg4%
Carbohydrates 12g4%
Fiber 6g25%
Sugar 3g3%
Protein 3g6%
Vitamin A 6355IU127%
Vitamin C 2mg2%
Calcium 106mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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

Pomegranate Maple Glazed Ham

Pomegranate Maple Glazed Ham

A glazed ham is a popular main dish during the holidays. This pomegranate maple glazed ham is no exception! The pomegranate maple glaze is refined sugar-free and full of subtle contrasting flavors. Everything combines perfectly with the ham’s saltiness, leaving all of your guests wanting more! Pomegranate Maple Glazed Ham Whether it’s at Easter or… Continue Reading

Maple Dijon Brussels Sprouts

Maple Dijon Brussels Sprouts

Maple dijon brussels sprouts are your answer to add flavor to easy roasted brussels sprouts. Try this easy, healthy side dish recipe today! Hands down, roasted brussels sprouts are my favorite way to enjoy these tiny little cabbage heads! In fact, I used to think I didn’t like brussels sprouts until I tried them roasted!… Continue Reading

Healthy Baked Pears Recipe

Healthy Baked Pears Recipe

This healthy baked pears recipe is sweet, simple, and delicious. Healthy baked pears make a great holiday brunch recipe or simple Thanksgiving dessert! This healthy baked pears recipe was a hit! Total pear-fection. ๐Ÿ˜‰ย (I can’t help myself when it comes to food puns!)ย Pears are stuffed with raw pumpkin seeds and dried cranberries for a nut-free… Continue Reading

Oatmeal Banana Muffins

Oatmeal Banana Muffins

Wholesomely delicious oatmeal banana muffins are a cozy yet healthy addition to any breakfast or snack that are naturally gluten-free and vegan. Sometimes you just need a muffin, ya know? They’re just so tasty and comforting and (especially in the case of these oatmeal banana muffins) can be so nourishing, too! There’s just one problem:… Continue Reading

Dairy-Free Double Chocolate Fudge Cups

Dairy-Free Double Chocolate Fudge Cups

Double Chocolate Fudge Cups are a simple, real food dessert that can easily be made gluten-free, soy-free, dairy-free, nut-free, and plenty delicious. Raise your hand if you’re chocolate’s biggest fan! ๐Ÿ˜‰ Okay, so I guess we can’t all be chocolate’s biggest fan, but when I put up an Instagram story poll yesterday to see which… Continue Reading

Easy Vegan Creamed Corn Recipe

Easy Vegan Creamed Corn Recipe

This vegan creamed corn recipe is an easy take on the classic side dish without all the chemicals and weird ingredients that come from a can. Creamed corn is a Thanksgiving side dish that I didn’t grow up seeing on my family’s holiday table. Maybe it was being from New England and the fact that… Continue Reading

Spiced Turmeric Overnight Oats

Spiced Turmeric Overnight Oats

Spiced turmeric overnight oats combines the powerful anti-inflammatory turmeric with warm spices and nutrient-dense chia seeds for a grab-and-go breakfast. These healthy overnight oats make an easy breakfast meal prep recipe. Do you struggle to eat breakfast everyday? Does it often get left behind because you’re scrambling in the morning rush trying to get everyone… Continue Reading

Cranberry Apple Harvest Salad

Cranberry Apple Harvest Salad

If you’re looking for a harvest salad recipe, you’ve got to try this healthy, flavor-packed cranberry apple harvest salad. This autumn salad has sweet seed clusters, a fall cranberry dressing, and will go great on your Thanksgiving and holiday menus! It’s November which means it’s time to think about holiday menus! ๐Ÿ˜‰ My holiday philosophy… Continue Reading

Chocolate Avocado Truffles

Chocolate Avocado Truffles

These decadent Chocolate Avocado Truffles are a low-sugar dessert that have just four ingredients and can easily be customized for food allergies and sensitivities.ย  It’s time for another monthly Recipe Redux, and this month’s theme is Small Bite Desserts to honor the 6th birthday of Recipe Redux. You guys should know by now that I… Continue Reading

Welcome to Nutrition to Fit - I'm SO glad you're here! NTF is about easy recipes (that don't sacrifice flavor or nutrition) and simple nutrition strategies for small, consistent habits that help you meet your goals. I know the wellness world can be confusing and overwhelming, so I'm here to help you find health and nutrition to fit your life!

Popular Posts