Pumpkin Chia Seed Pudding

If you love the cozy flavours of pumpkin pie, you will want to try this creamy pumpkin chia seed pudding! If you are not usually a fan of the texture of traditional chia pudding, this recipe may be for you because the pumpkin and Greek yogurt create a smooth, creamy consistency that makes it extra enjoyable. It is an easy option to prep ahead for a nourishing breakfast or snack, especially during the fall months.

A source of fibre: Chia seeds are rich in fibre, which can support digestive health and help you feel satisfied after eating. Pumpkin also contributes fibre, along with a variety of vitamins and minerals.

A source of protein: Greek yogurt, nut butter, and chia seeds all contribute protein. Greek yogurt can provide more protein than some plant-based yogurt alternatives, though either can work depending on your preferences.

Flexible and customizable: Use dairy or plant-based milk and yogurt, and choose your favourite toppings. Pumpkin seeds, pecans, and nut butter can add extra crunch and healthy fats.

Topping Ideas

Try adding:

Pumpkin seeds
Pecans or walnuts
A spoonful of yogurt
A drizzle of nut butter
A sprinkle of cinnamon
Toasted oats or granola

Pumpkin Chia Seed Pudding

Yields: 4 servings
Total time: 45 minutes
Difficulty: 1/3 – Easy

Dietitian Tip: Canned pumpkin purée is a convenient option for this recipe. Just be sure to choose plain pumpkin purée rather than pumpkin pie filling, which contains added sugar and spices.

Ingredients

1/3 cup chia seeds
1/2 cup pumpkin puree
1/2 cup plain Greek yogurt (regular or plant-based)
2 tbsp nut butter
3-4 tbsp maple syrup
1.5 tsp pumpkin spice (or you can make your own; recipe below)
1.5 cups milk of choice (or more depending on desired consistency)

Pumpkin Spice:

To make 1 tablespoon of pumpkin pie spice, combine:
- 1½ tsp cinnamon
- ¾ tsp ground ginger
- ½ tsp ground nutmeg
- ¼ tsp ground cloves

Steps

Blend it up
Add the chia seeds, pumpkin purée, yogurt, nut butter, maple syrup, pumpkin spice and milk to a blender. Blend until creamy and smooth. Add a little more milk if the mixture is thicker than you prefer.
Let it set
Pour the mixture into individual jars or containers. Cover and refrigerate for at least 30 minutes, or until the pudding has thickened. For an even thicker consistency, let it sit overnight.
Make it your own
Add your favourite toppings just before serving.

Fall is a great time to enjoy locally grown pumpkins and winter squash. Check out your local farmers’ markets and pumpkin patches for fresh pumpkins and other seasonal produce. Remember, pumpkin does not have to be reserved for Halloween! Once you have picked up your pumpkin, try roasting it for soups, curries, pasta sauces, muffins, or this creamy chia seed pudding.

Want to learn more about how a dietitian can help you towards your health goals? Check out our Registered Dietitian page for more info and how to book. Our dietitian is located in Victoria BC if you prefer in-person appointments, otherwise they are available virtually for anywhere.