Fall is almost here, which means cozy flavors and nourishing recipes are on the menu! This month, I’m sharing my Healthy Fall Recipes every Thursday to keep you inspired with seasonal, satisfying dishes.
This week, I’m bringing you a recipe that feels like dessert but is packed with nutrients: Pumpkin Chia Seed Pudding. It’s creamy, spiced just right, and loaded with protein and fiber—making it perfect for a snack or an easy meal-prep option.
Pumpkin Chia Seed Pudding
This pudding is a powerhouse: 28 grams of protein and 6 grams of fiber per serving, without relying on protein powder. The protein comes from Greek yogurt and pasteurized egg whites (or milk if you prefer a swap), while chia seeds provide fiber and healthy fats.
Ingredients (1 serving)
- 15 g chia seeds (about 1 ½ tbsp)
- 15 ml pure maple syrup (1 tbsp)
- 9 g Cinnamon and Sugar seasoning (about 1 tbsp)
- 150 g vanilla Greek yogurt (about ⅔ cup or a single serve container; I used Oikos Triple Zero Vanilla)
- 90 ml pasteurized egg whites (about ⅜ cup, from a carton)
- 40 g pumpkin purée (about 3 tbsp)
- A few dashes cinnamon or pumpkin pie spice, to taste
Note: Only use pasteurized egg whites from a carton. If you’d rather skip them, you can substitute with milk (dairy or non-dairy), but keep in mind this will lower the protein content.
Directions
- Mix all ingredients together in a bowl or jar.
- Cover and let sit for at least 4 hours, or overnight, until thickened.
- Stir well before serving.
Tips & Variations
✨ Snack or Meal: On its own, this pudding makes a fantastic high-protein, high-fiber snack. If you want to turn it into more of a meal, I like pairing it with a couple of hard-boiled eggs for extra protein and healthy fats—or occasionally mixing in a scoop of vanilla or cinnamon protein powder.
✨ Meal Prep Friendly: This recipe can be easily doubled or tripled to prep several servings at once. Store in the fridge for up to 4 days.
✨ Texture Notes: If the chia seed texture isn’t your favorite (or if the seeds tend to get stuck in your teeth), you can blend everything together before chilling for a smooth, pudding-like consistency. This recipe is also not as thick as a traditional chia seed pudding. If you prefer thicker, cut down on one of the liquid ingredients.
That’s this week’s recipe in the Healthy Fall Recipes series. If you missed last week’s healthy and hearty Red Lentil Chili be sure to check it out. And don’t forget to come back next Thursday for another fall-inspired recipe!
