This pumpkin chia seed pudding recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy eating on her website, Eat Good 4 Life.
As we approach fall, I love to make pumpkin variations of my favorite foods. This recipe takesa basic chia seed pudding and gives it a comforting pumpkin spin. One of my favorite things about chia pudding is that it can be prepared the night before so that it’s ready to enjoy straight out of the fridge in the morning. This makes chia pudding a great option for those mornings when you can barely find time for breakfast, let alone a healthy one.
Chia seeds are considered a superfood because they’re a powerhouse of essential nutrients. They’re recognized as the richest plant source of essential omega-3 fatty acids, which protect against inflammation. Chia seeds put you well on your way to meeting your daily fiber needs with 11 grams of fiber per one-ounce serving. Their fiber content is predominantly insoluble, although they provide soluble fiber, too. Insoluble fiber is necessary for a healthy digestive system, while soluble fiber helps lower cholesterol levels and keep blood sugar stable. Both types of fiber are very important for your health. Additionally, chia seeds are an excellent source of protein, calcium and iron.
When mixed with liquid, chia seeds take on a tapioca-like consistency, which is why they’re perfect for a pudding like this. Since chia seeds are very versatile, you can add them to an array of different recipes. Try making other chia pudding flavors using different types of pureed fresh fruit, or whip up a chia seed jam that you can spread over toast and baked goods. Chia seeds can also simply be sprinkled in cereal or yogurt, and added to smoothies or cold salads. I prefer to enjoy chia seeds in their raw form because heat can destroy their nutritional properties although they can also be used to thicken soups.
It takes less than 10 minutes to prepare this chia pudding before you let it set. After that, it’s ready to eat in just 15 minutes. If you prefer, you can make it the night before and leave it in the fridge so it’s ready to go in the morning. Top it with your favorite nuts, seeds, and fruit. For this recipe, I used sunflower seeds, sliced almonds and fresh blueberries. The toppings lend extra protein, fiber, and vitamins, along with a delicious crunch.
This pumpkin chia seed pudding recipe makes a real treat for breakfast or dessert. Plus, it’s naturally gluten-free, and vegan when you use almond milk or soy milk. If you’re fond of pumpkin, you’re sure to love this fall-flavored delight. Feel free to play around with other flavors in your chia pudding, like chocolate or green tea. It’s a great way to start your day off right by eating clean. I hope you enjoy my recipe!
Pumpkin Chia Seed Pudding Recipe
Category: Gluten-Free, Recipes, Vegan
Servings: 4 servings
Ingredients
- 1 1/4 cup milk of choice
- 1 cup pumpkin puree
- 1/2 cup chia seeds
- 1/4 cup maple syrup
- 2 tsp pumpkin spice
Pudding:
- 1/4 cup sunflower seeds
- 1/4 cup sliced almonds
- 1/4 cup fresh blueberries
Toppings:
Instructions
- Add the ingredients to a bowl and mix thoroughly. Let it sit for at least 15 minutes, or refrigerate overnight. Serve with toppings and keep leftovers refrigerated.
https://blog.nuts.com/pumpkin-chia-seed-pudding-recipe/
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.
12 Responses to “Pumpkin Chia Seed Pudding Recipe”
M JHi, I’d like to make this recipe 🙂 How long is its shelf life in the fridge? Thank you.
- Meghan Remedios
Hi there! Leftovers can be stored in the fridge for up to 2-3 days.
NancyAre the nutrition facts based on one serving or all four??
Thanks so much, making this right now!!!
- Meghan Remedios
Hi Nancy – The nutrition facts are based on one serving. We hope you enjoy the recipe! 🙂
JanetWhat type of milk was used for the nutritional information provided?
- Meghan Remedios
Hi Janet – Almond milk was used for the nutritional info.
Ry LawsCan this be made without milk or almond milk? Would it need to be replaced with a certain ingredient?
- Meghan Remedios
Hi Ry, we recommend using a milk substitute (coconut milk, etc.) in place of the milk so that you can achieve the desired consistency.
Jennifer VincentLooks really great, but on the nutrition, am I reading that right 18.5 g of sugar?!?
- Charlotte Hammond
Thanks for the question, Jennifer! If that looks high to you, you could try eliminating the maple syrup to bring the sugar level down.
- Julie
Before looking at the sugar grams, look at the fiber grams. Ideally you are looking for one gram of fiber for every 10 grams of carbs. Here the fiber is 4.4; therefore, if your carbs are under 40.4, it’s a green light food, meaning it’s a good choice. Yes, look at the sugar, but the kind of sugar is more important than the sugar grams. I enjoy honey and real maple syrup in moderation. Those two ingredients are far better than processed white sugar.
AdamAwesome. It really is tasty.
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