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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…
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:
- 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.
- 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!).
- 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!
Chia Pudding 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!
Pumpkin Chia Pudding FAQs
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.
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.
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.
Pumpkin Chia Pudding Ingredients
Snacks can be both good and good for you, and this pumpkin chia pudding is no exception. I originally created it for my 21-Day 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 Homemade 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.
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.
More Recipes with Pumpkin and Chia
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:
- Pumpkin spice smoothie
- Roasted Vegan Pumpkin Soup
- Soothing pumpkin smoothie
- Pumpkin pancakes
- Maple pumpkin smoothie
‘Tis the season for pumpkin! What are some of your fav pumpkin recipes? I’d love to know about them 🙂
Would you please rate + review this recipe once you’ve tried it? I love getting your feedback!
Pumpkin Chia Pudding
Jen HansardIngredients
- ⅓ cup almond milk unsweetened
- 2 tablespoon chia seeds
- 2 tablespoon pumpkin puree
- 1 teaspoon pure maple syrup
- ⅛ teaspoon sea salt, unrefined
- ⅛ teaspoon ginger root ground
- ⅛ teaspoon nutmeg ground
For Topping
- 1 tablespoon raw pecans chopped
- ½ pear diced
Instructions
- Combine all ingredients together, except for the pecans and diced pears.
- 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.
Recipe 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.
- 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.
- Instead of individual spices, you can use a pumpkin pie spice blend.
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 🙂
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!
Is there a benefit to whole vs ground chia seeds? The selection at the store today was huge! Any advice is appreciated 🙂
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!
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?
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/meal-prep-smoothies/
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/
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?
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!
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. 🙂
Ps: that makes enough for 2 large smoothies 😉
Yum! Sounds amazing, Joya. Thank you so much for sharing. We love baking with chia seeds, they’re the perfect egg substitute!
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?
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
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…
Awesome! Great tips!
HEllo,
what other substitute can I replace Chia Seed with? Can I use raw sugar, what do you suggest?
thank you for your response.
Hey Ursula.
Have you tried these other super foods: https://simplegreensmoothies.com/superfoods-list Feel free to sub in hemp heart or raw nuts in place of chia seeds. 🙂
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!
Hey Adrienne. I would suggest at least 20 minutes. 🙂
I never used chia seeds in cooking and I find chia seeds are very helpful to the digestive tract. I will definitely use these in my future green smoothies.
Cheers, Desiree. Enjoy chia seeds blended into your smoothie or sprinkled on top. 🙂
If chia seeds are rich in calcium, does that mean that adding them to my green smoothie will inhibit the absorption of iron from the leafy greens?
Looks like my question fell through the cracks. Would love to get a response. Thanks!
Hello Sarah! Great question. We will need to ask Angela Stanford who holds her MBA, RD, RYT of Vital Nutrition & Wellness. All the best to you. 🙂
This is Great information ! I am consulting and working with a large Bakery Co-packer on the west coast and am marketing a Chia Cinnamon roll directed at Educational K through 12, Health Care , and “Healthier Eating” categories. The brand is ” Great Earth Products” Packed and owned by MaryAnns Bakery in Sacramento California.