Pumpkin Chia Pudding

It’s pumpkin season! Indulge in my protein powered pumpkin chia pudding to enjoy all the flavors of Fall in a delightfully simple treat.

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:

  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!

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. 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.

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 ingredients

Snacks can be both good and good for you, and this pumpkin chia pudding is no exception. I originally created it for my Thrive Winter Cleanse. The snacks in this 7-day 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 plant based protein powder. They’re a superfood, and for good reason. They are the perfect edition to smoothies, pumpkin chia pudding and, well, anything.

They 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 are 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.

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.
PRINT RATE IT Print Recipe
Course: Breakfast, Dessert, Snack
Cuisine: Plant-Based, Vegan
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 2
Author: Jen Hansard


  • pint-sized jars


  • 2 cups almond milk - unsweetened
  • 1/2 cup chia seeds
  • 2 tbsp pumpkin puree
  • 1 1/3 tbsp maple syrup - divided
  • 1/8 tsp sea salt
  • 1/8 tsp ground ginger
  • 1/8 tsp nutmeg

For Topping

  • 2 tbsp pecans - chopped
  • 1 pear - diced


  • 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.


  • 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 your taste, 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.


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?Mention @simplegreensmoothies or tag #simplegreensmoothies!

Plant based 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™‚

Lose weight. Gain energy. Reduce Inflammation and kick start your metabolism with a plant-based whole foods community cleanse. 

21-Day Cleanse is Nov 1-21!


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Ratings & Comments

  1. D says:

    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?

    • SGS Rawkstar Carissa says:

      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. Pascale says:

    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 ?

    • SGS Rawkstar says:

      Hi Pascale,

      Is the citrus in our recipes not sitting well with you + your body? Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Learn more about our favorite ingredient substitutes here…


    • John Nauslar says:

      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. Megan says:

    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?



    • SGS Rawkstar says:

      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. solange says:

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

    • SGS Rawkstar says:

      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.


      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.


      Hope this helps point you in the correct direction!

  5. Wolfger says:

    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.

    • SGS Rawkstar says:

      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. MJ says:

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

  7. Dana says:

    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™‚

    • SGS Rawkstar says:

      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…


      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…


      Reach out with any questions!

  8. betsey says:

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

    • SGS Rawkstar says:

      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. Natasha says:

    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?

    • SGS Rawkstar says:

      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…


      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…


  10. Amanda says:

    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?

    • SGS Rawkstar says:

      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. Joya says:

    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™‚

    • Joya says:

      Ps: that makes enough for 2 large smoothies πŸ˜‰

    • SGS Rawkstar says:

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

  12. Amy says:

    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?

    • SGS Rawkstar says:

      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…


  13. Lorrie says:

    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. ursula says:


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

    thank you for your response.

  15. Adrienne says:


    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!

    • SGS Rawkstar Jessie says:

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

  16. Desiree says:

    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.

    • SGS Rawkstar Jessie says:

      Cheers, Desiree. Enjoy chia seeds blended into your smoothie or sprinkled on top. πŸ™‚

  17. Sarah says:

    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?

    • Sarah says:

      Looks like my question fell through the cracks. Would love to get a response. Thanks!

    • SGS Rawkstar Jessie says:

      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. πŸ™‚

  18. vince says:

    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.

  19. Dawney says:

    My dad got onto the chia seed bandwagon last year and he convinced several of us to eat chia seeds regularly. However, I found that when I had the requisite 2 Tablespoons in 12 oz glass of juice, I ended up with fairly serious digestive trouble (as in, I had to RUN for the bathroom). I couldn’t believe that it was the chia seeds and ran several “studies” to be certain that they were the culprit. Do you know if this is at all a common problem? My family thinks I’m nuts.

    • SGS Rawkstar Dan says:

      Hmm… We haven’t experienced it, Dawney, nor have we heard many others talk about it. Anyone else have this issue?

    • Candice L says:

      My sister has IBS or UC and cannot eat anything with fiber. May warrent a chat with a doctor.

    • SGS Rawkstar Jessie says:

      Yes, please consult your doctor or healthcare provider. πŸ™‚

  20. Becca says:

    I am a newbie to green smoothies and find that I’m really enjoying these! I had chia seeds before and just didn’t like the soaked texture or the seeds in my beverages. From reading these posts, my question was answered. Now I know I can add the chia seeds with my smoothie ingredients, I’ll try that, maybe enjoy them more.

    I just joined the 30 day challenge, although I’m about a week into my own adventure with smoothies. I’m excited!

    • SGS Rawkstar Dan says:

      Glad you found your answer! Yep, we add them dry all the time πŸ™‚

  21. Bonnie says:

    I was wondering if you recommend buying organic chia seeds. I had heard that chia seeds are often grown without the use of pesticides since insects do not like them so it’s not necessary to go organic?

    • SGS Rawkstar Dan says:

      That choice is up to you. These are our favorite kind to get (they are organic):

  22. Angel says:

    Hi, I was just wondering about grinding flax seeds? I bought a fairly large bag of them and just read where I should be having ground flax seed to get all of the goodies out of them. Can I grind them in my blender or what do you recommend??


    • Hmm… That’s a great question, Angel! We have always bought already ground flax seed, so you may want to research that one more. We’ll be looking for an answer, too!

  23. Lisa says:

    Is the cocoa powder in the Chocolate Chia Seed Pudding sweetened or unsweetened?

  24. Amanda says:

    I love green smoothies and I love Chia seeds but I just want to share my experience with them. I started eating about 2 tablespoons a day and got nauseous and dizzy. I actually thought I was pregnant as the symptoms were all the same. After a few days of wondering what was going on I stopped eating the Chia seeds and my symptoms all vanished. I waited 2 weeks then started introducing them again. I discovered I can not have more than a half teaspoon a day or I get sick and dizzy again. It’s very rare to have this reaction but after a bit of googling I found others with the same thing. I’m very dissapointed I can’t eat much of them πŸ™
    Just wanted to put it out there in case anyone else has the same mysterious symptoms. Some people I read about had it for years before they figured it out and had just resigned themselves to unrelenting nausea and vertigo. So hopefully it will help someone πŸ™‚

    • Amanda,
      Thank you so much for sharing your story with us! It is always good to hear other perspectives, and hopefully anyone else who has this issue can find what you said useful!

  25. Janice says:

    What is the difference (if any) between black and white Chia seeds? If there is a difference, please explain. Thanks!

  26. Chloie says:

    I have serious digestive issues. For example, much of the food I eat comes through just as it went in: chewed up, and that’s all. Because of this I was afraid that my chia seeds would go through undigested. To avoid this happening, I put my chia seeds into my blender with whatever liquid I’m using and whiz them up until they’re all ground. Then I add my other ingredients. It gives the smoothie a really rich, creamy texture. Is there any downside to doing it this way? Also, I see in the recipes above you use only non-dairy milk. Is there some reason it would be bad to use milk, especially raw milk?

  27. Jenni McKay says:

    So I just got a pack of chia seeds (they were hanging out on an end cap with all of the Spanish seasonings at Publix) and I’m not sure the best way to incorporate them. I sprinkled some in our last smoothie, but after a bit of reading, it seems like they need to be soaked first? Any tips?

    • Jen H says:

      I have those same ones Jenni! You can use chia seeds either way to get the nutritional punchβ€” sometimes I blend then straight into the smoothie without soaking and other times I soak first. If you soak them first and then add to the smoothie it will thicken it up. Just depends how thick you want your green smoothie. My kids won’t touch it when it gets that thick, just saying….

    • Emile says:

      I was told to soak chia seeds because of the way they absorb water, the logic being if you consume them dry, they’ll pull water from the nearest source – your body – and dehydrate you. Not sure how true this is, as I don’t know how chia reacts in high (body) temperature liquid, but I’ve always soaked them first, just in case. πŸ™‚

    • Tamara says:

      I’ve heard the same thing. But I have an aversion to the texture after it’s soaked. Any suggestions on what to replace them with in order to get same nutritional value.

  28. Patty Capehart says:

    I have been going to zumba on and off for the last year and just recently started about 2 months ago experimenting with smoothies. And I came across a similar article for chia seeds. I ordered them off Amazon and started adding them to my smoothies right away. I drink them after my workouts at night instead of a full blown meal. I’m just not hungry after an intense workout plus the smoothie really stays with me through the night. I feel a lot better since dropping 50 lbs and eating healthier. And I don’t have problems with acid reflux or IBS anymore. Go green people. It really works. Plus when you put veggies and fruit in a smoothie it doesn’t irritate your stomach. Benefits all the way around. Glad I found your website and can’t wait to try your recipes.

    • Jen H says:

      Thanks so much for sharing your journey Patty! Glad to have you here.

  29. Jen H says:

    Agree! Chia seeds are good in so many things.

    • jeff says:

      Hi! How much chia seeds (or other seeds such as hemp or pumpkin) should I put in my smoothie? I want the benefits but dont want to put too much in.


  30. Toni says:

    I know I’m on the right track…this a.m. I added chia for the first time to my smoothie, and tonite I receive this email….helping me better understand the benefits of chia seeds. I’ve enjoyed the smoothie challenge and have shared with many of my family/friends. After trying the basic smoothie, my oldest brother surprised me this week with a call requesting more information on how to make smoothies–he had purchased a blender. I was so elated!! Healthy living is contagious….I said I wasn’t going to tell anyone, but I can’t keep it to myself and besides…I’m showing, glowing & feeling GRAND!!

    • Jen H says:

      Oh, I love stories like this! When we can get others on board with this simple green smoothie lifestyle, it just makes me do the happy dance! Glad you are enjoying the changes and inspiring others, Toni. Cheers to our health!

#1 Green Smoothie Of all Timeβ€” no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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