I try to pack all the pumpkin I can into the Fall season because it’s a fav ingredient of mine. This pumpkin chia pudding is no exception- it’s got all the best things about Fall and food packed into an adorable jar. It’s a super cute addition to your Fall Festival spread yet can also be easily tossed into a bag for a sweet treat while on the go. A healthy pumpkin pudding recipe? Yes, please…

pumpkin chia pudding
Table of Contents
  1. How to Make Pumpkin Chia Pudding
  2. Toppings
  3. Pumpkin Pudding FAQs
  4. Plant-Powered Ingredients
  5. Fall Recipes with Pumpkin
  6. Pumpkin Chia Pudding Recipe

How to Make Pumpkin Chia Pudding

You could call this recipe a 1-bowl creation, as you can mix everything together right in the jar you wanna use, then scoop half out into a 2nd jar for later. Here’s how to whip up your own healthy pumpkin pudding:

  1. Combine almond milk, chia seeds, pumpkin puree, maple syrup, sea salt and spices together. Divide the mixture between 2 jars. I like using a pint sized jar so I’ve got room for toppings, yet you can do a smaller container too.
  2. Cover and refrigerate for at least 15 minutes, or until ready to eat. Make pumpkin chia pudding up to a week in advance (shout out to the meal planners/preppers out there!).
  3. Stir before serving and top with pecans + pears.

I told you this was an easy recipe! I added spices separately, yet feel free to just use a pumpkin spice mix instead. This snack is great because it boasts 10 grams of protein, 23 grams of healthy fat, and 20 grams of fiber!

Toppings

My pumpkin chia pudding is topped with pecans and a diced pear. Swap the pear with a diced apple if you prefer. Healthy granola is another great topping, dried fruit (or freeze dried fruit) works great, any kind of nut + seed combo you want… go crazy. Hemp hearts add a bit of nutty flavor, pumpkin seeds are highly nutritious… and also festive.

To turn this into a sweeter dessert drizzle maple syrup on top before serving. Mixing vanilla in before refrigerating also adds a lovely flavor. I’ve also got a rich Chocolate Chia Pudding if you want a natural energy boost!

plant based snack

Pumpkin Pudding FAQs

Is chia pudding good for weight loss?

It can be! Eating snacks like my pumpkin chia pudding will fill you up and keep you full between meals. That can help cut back on mindless eating, and fuel your body with nutrients and not empty calories.

Is chia pudding bad for you?

Diet culture tells us all fat is bad and if we want to lose weight, we have to cut out fat. Yet that’s not true! Healthy fat is necessary for a balanced diet, and your body NEEDS fat to breakdown food and turn it into energy. Chia seeds are loaded with healthy fat and are a great way to add fat into your diet.

Can you eat chia seeds every day?

Even superfoods should be consumed in moderation. Include them in 1 meal or snack per day and look for other superfoods to eat as well! Your diet should have a variety of nutritious foods in it to give you well rounded vitamins + minerals.

plant powered snack recipe

Plant-Powered Ingredients

Snacks can be both good and good for you, and this pumpkin chia pudding is no exception. I originally created it for my Winter Cleanse. The snacks in this Seasonal Cleanse are supercharged to give your body the nutrients it needs while help you also reset for the season.

The Power of Chia Seeds

It’s no secret that I LOVE chia seeds. Heck I even put them in my protein powder recipe. They’re a superfood, and for good reason. They are the perfect addition to smoothies, pumpkin chia pudding and, well, anything.

Chia seeds provide impressive amounts of fiber, omega-3 and omega-6 fatty acids, protein, and antioxidants. These super tiny seeds hold all that goodness! I typically find them in white, black, brown, or mixed; choose whichever kind you want.

Chia seeds are easily added to oatmeal, chia pudding, smoothies, baked goods, yogurt, and salads.

healthy pumpkin pudding

Nutrient-Dense Pumpkin

Pumpkins aren’t just lovely decorations; they’re loaded with nutrients. 1 cup of cooked pumpkin contains 3 grams of fiber and 245% of the recommended daily intake of vitamin A as well as a good amount of vitamin C, potassium, copper, manganese, vitamin B12, vitamin E and Iron.

Not only is the pumpkin flesh healthy, the seeds are quite nutritious too.

A word of caution on buying canned pumpkin: READ THE LABEL. I know I always tell you to read labels, yet did you know that many brands of canned pumpkin are actually filled with not pumpkin? They use a variety of squash and sweet potatoes along with the pumpkin, plus sugar and preservatives. I always look for ones that say 100% pumpkin.

Fall Recipes with Pumpkin

Since this healthy pumpkin chia pudding won’t use a whole can of pumpkin puree, you’ll have some left over for more Autumn recipes! Here are a few of my fav to inspire you:

‘Tis the season for pumpkin! What are some of your fav pumpkin recipes? I’d love to know about them πŸ™‚

Would you please rate + review this recipe once you’ve tried it? I love getting your feedback!

5 from 4 votes

Pumpkin Chia Pudding

Celebrate fall with this quick n' easy protein-packed snack. Pumpkin Chia Pudding tastes great and is the perfect amount of sweet. Treat it like a dessert, a snack, or a light breakfast.
Prep: 20 minutes
Total: 20 minutes
Author: Jen Hansard
Course: Breakfast, Dessert, Snack
Cuisine: Plant-Based, Vegan
Serves: 2

Equipment

  • pint-sized jars

Ingredients  

  • 2 cups almond milk unsweetened
  • Β½ cup chia seeds
  • 2 tbsp pumpkin puree
  • 1 β…“ tbsp maple syrup divided
  • β…› tsp sea salt
  • β…› tsp ginger ground
  • β…› tsp nutmeg ground

For Topping

  • 2 tbsp raw pecans chopped
  • 1 pear diced

Instructions 

  • Combine all ingredients together, except for the pecans and diced pears. Divide the mixture equally between 2 jars.
  • Cover and refrigerate until ready to eat (at least 15 minutes). The mixture will thicken as it stands. Mixture is ready after 15 minutes, but can also be prepped up to a week in advance.
  • Stir before serving and top with pecans and diced pears.

Notes

  • You can swap almond milk with another kind of unsweetened plant milk. Oat milk, cashew milk and refrigerated coconut milk are all great options.
  • If this isn’t sweet enough for you, add more maple syrup to taste.Β 
  • The chia seeds turn into a gel when they come into contact with liquid, so letting the pudding ‘set’ for 15 minutes in the fridge before consuming allows this process to happen.
  • Feel free to top with your fav spices/nuts/seeds/fruit. I love adding in pumpkin seeds or granola as well.Β 
  • Instead of individual spices, you can use a pumpkin pie spice blend.

Nutrition

Calories: 404kcal, Carbohydrates: 44g, Protein: 10g, Fat: 23g, Saturated Fat: 2g, Polyunsaturated Fat: 14g, Monounsaturated Fat: 7g, Trans Fat: 1g, Sodium: 480mg, Potassium: 380mg, Fiber: 20g, Sugar: 18g, Vitamin A: 2385IU, Vitamin C: 5mg, Calcium: 602mg, Iron: 4mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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Comments

  1. Can the Vanilla Chia Delight be set overnight?
    And if I do not have vanilla soy, just plain, can I simple add vanilla or perhaps some other flavour/sweetner like honey?

    1. Yes you can definitely let it set overnight and have it in the morning. Just make sure it is in an airtight container.

      You can totally add in some vanilla, honey, or maple syrup to make it more sweet.

      Hope that helps!

  2. Hey, my husband and I just bought your book. We love smoothies and we are getting healthier. The only problem I have is that a lot of the smoothies are too citrus for me and I have very high acid reflux. Any recommendation on how to better use your recipes ?

    1. High acid reflux? Evidently you are not getting your probiotics. We take a great probiotic. We have had people who had acid reflux and corrected it with the probiotics we take. And don’t let a medical doctor tell you you have too much acid.

  3. Hi, does it matter if you put the chia seeds in with the smoothie to be blended together or are the better to not be blended and just mix them in the smoothie at the end?

    Also i drink around a pint of green smoothie every morning, is there a limit to how much I should drink a day or not?

    Thanks

    Meg

    1. Hi Megan,

      Thanks for reaching out! We love adding chia seeds in a variety of ways, it’s all about finding your preference. You can blend, mix, or sprinkle! Personally, I love to sprinkle chia seeds on top of my blended smoothie for a little added crunch!

      Our goal for you is to add one (16oz) green smoothie to your day in addition to your regular diet, so a pint is the perfect choice! We suggest sticking with 1 to 2 servings.

      Cheers πŸ™‚

  4. Is there a different way to loose menopause weight as oppose to before menopause weight?

    1. Hi Solange,

      Thanks for reaching out! We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. For that reason, we don’t think we can provide you with the best information when looking at pre and post menopause weight loss. Here are a few of our favorite tips to help you work towards your health + wellness goals…

      If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

      -Jump start your digestion
      -Burn excess fat
      -Reduce and expel bad cholesterol
      -Provide energy for your cardiovascular system
      -Detox and hydrate your body
      -Promote healthy bowel movement
      -Decrease your appetite for processed foods and sugars

      The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.

      https://simplegreensmoothies.com/kiwi-smoothie

      The best part about a green smoothie–you can use a smoothie as a low-calorie meal replacement because they are full of fiber which keeps your body feeling fuller longer.

      https://simplegreensmoothies.com/meal-replacement-smoothie

      Hope this helps point you in the correct direction!

  5. I just got a big bag of chia at Costco. I’m not sure why you sprinkle on top… I just toss them in the blender with the rest of the ingredients and go.

    1. Hi Wolfger,

      We love Costco! I actually have not seen chia seeds there, I’ll have to keep an eye out next time I’m shopping!

      I personally love to sprinkle chia seeds on top of my green smoothie for a little added crunch. But it’s all about your personal preference, you can blend, stir in, or sprinkle on top! Any method will give you a superfood fueled green smoothie!

      Cheers πŸ™‚

  6. I know you love chia seeds but chia seeds do NOT love me! What can I substitute for them? Thanks!

  7. Can i drink these green smoothies for breakfast/lunch/and dinner?? Is there a limit on how many in a day? Im just starting and I’m trying to lose a little poundage πŸ™‚

    1. Hi Dana,

      Our goal for you is to add one (16oz) green smoothie to your day in addition to your normal diet. By adding green smoothies to your diet we’re hoping to fuel your body with fresh fruits + leafy greens, but weight loss can be a happy accident. Did you know our co-founder Jadah lost over 25lbs in three months by replacing one meal with a green smoothie. Learn more about here story here…

      https://simplegreensmoothies.com/about

      You can replace up to two meals with a green smoothie. We suggest adding healthy fats + protein to ensure you’re getting a complete meal. Learn more about our favorite meal replacement booster combos here…

      https://simplegreensmoothies.com/meal-replacement-smoothie

      Reach out with any questions!

  8. Is there a benefit to whole vs ground chia seeds? The selection at the store today was huge! Any advice is appreciated πŸ™‚

    1. Hi Betsey,

      Both are great options, and have equal nutritional value! I personally love adding whole chia seeds to my green smoothie after blending, it adds a great crunch!

  9. I’m new to the green smoothie thing and was wondering if I can make a batch and keep it in the fridge in mason jars for the week? I use chia seeds, spinach, fruits, yogurt and milk since I like it creamier. Is the okay to do?

    1. Hi Natasha,

      Great question! Green smoothies will keep in an airtight container for up to two days. We suggest adding a small amount of lemon juice to help preserve all of your smoothie’s green goodness! And separation is totally natural (because our recipes are free of any nasty additives), so give your smoothie a quick shake before enjoying…

      Looking to make your mornings easier? Check out our prep tips here…

      https://simplegreensmoothies.com/frozen-smoothie-packs

      Adding milk + yogurt is perfect, if that’s what works for you! We personally avoid dairy, it’s the highest undiagnosed food allergy. Looking for a creamy smoothie, try blendin’ with almond or coconut milk. Or check out these tips for a thick + creamy green smoothie…

      https://simplegreensmoothies.com/

  10. Hello! I am just starting on my weight loss journey and have started using chia seeds in my smoothies. Does it matter if they are blended with everything else or just sprinkled in?

    1. Hi Amanda,

      Great question! You really can’t go wrong. We enjoy blendin’ chia seeds, stirring them in, + sprinkling them on top. I personally love the added crunch you get by sprinkling them on top, it adds a great texture!

      Reach out with any questions! We’d love to help you along your weight loss journey!

      Cheers to health, happiness, + leafy greens!

  11. I have been using chia seeds in my baked goods, smoothies etc. They’re fantastic! My personal recipe that I came up with where I use rhem most is:
    1 1/2c kale
    1/2c water
    1 1/2c frozen green grapes
    2 small apples
    2 peaches
    1 or 2 tbsp of honey
    And a tbsp of chia seeds.
    Sometimes I soak them first, and sometimes I just toss them in, usuly if I am pressed for time. πŸ™‚

    1. Yum! Sounds amazing, Joya. Thank you so much for sharing. We love baking with chia seeds, they’re the perfect egg substitute!

  12. I went to Trader Joe’s to buy chia seeds but they were sold out. Instead I found this new “Super Seed & Ancient Grains” blend that contains sprouted buckwheat groats, chia seeds, golden flax seeds, shelled hemp seeds, sprouted millet, organic red quinoa, and organic amaranth. I have been adding about a tablespoon to my smoothies (I make them one serving at a time). Do you think this is OK and is it as beneficial as just using straight chia seeds?

    1. Hi Amy,

      Thanks for reaching out! We love shopping at Trader Joe’s and it looks like you found a great superfood blend of seeds + grains to add to your green smoothie! Your body will be reaping tons of nutritional benefits, in addition to those found in chia seeds! We say, blend away!

      Learn more about some of the seeds + grains included here…

      https://simplegreensmoothies.com/superfoods-list

  13. I take 6 tbs. of chia seeds and grind them in a coffee bean grinder. Then mix with 2 cups vanilla almond milk. Stir for 2 minutes. Refrigerate. Stir one more time and put back in the refrigerator overnight. In the morning I heat about 1 cup in the microwave until hot and then add a little butter, heavy whipping cream, sugar free pancake syrup and a little Splenda to taste. Great morning start like oatmeal or cream of wheat…

  14. HEllo,

    what other substitute can I replace Chia Seed with? Can I use raw sugar, what do you suggest?

    thank you for your response.

  15. Hi,

    How long do you have to soak chia seeds prior to adding them to a smoothie? I think to try them out I want to soak them first. Thanks!

    1. Hey Adrienne. I would suggest at least 20 minutes. πŸ™‚