It’s pumpkin spice season so I’m back with another fall-themed breakfast: Pumpkin Chia Seed Pudding.
High-protein, high-fiber and so easy to prep. It’s a great easy breakfast meal prep option that’s still cozy and indulgent enough that you’ll look forward to eating it.
All the flavors or pumpkin pie — pumpkin puree, pumpkin pie spice, and maple syrup — in chia seed pudding form.
About 300 calories, 22 grams of protein, and 12 grams of fiber per serving. Hard to beat.
Why You’ll Love It
- Classic pumpkin spice flavor with canned pumpkin, pumpkin pie spice, and maple syrup.
- 22 grams of protein and 12 grams of fiber per serving.
- Simple one-bowl prep that comes together in just 5 minutes of active work.
- Perfect for meal prep. It can be eaten cold straight out of the fridge or easily taken on the go.
- Sweet enough to feel cozy and a little indulgent while still being nourishing.
Love pumpkin spice? Try my Pumpkin Overnight Oats with Chia. 5 minutes of prep and 38 grams of protein per serving.
Key Ingredients
- Chia seeds: The superfood star of the show here, and obviously you can’t make chia seed pudding without chia seeds. Any color will work.
- Canned pumpkin: A necessary addition for the pumpkin flavor, fiber, and color. It adds natural sweetness and that unmistakable pumpkin pie flavor.
- Pumpkin pie spice: The distinct warming spice you find in pumpkin pie. You can use a pre-mixed blend or make your own.
- Greek yogurt: I like to use nonfat for the highest protein content, but any Greek yogurt will work. I like to whisk it into the base as well as layering it up for a beautiful presentation.
- Unsweetened plant-based milk: This thins the base just enough for the chia seeds to gel correctly and give you a thick pudding texture.
- Maple syrup: Pure Maple Syrup is a natural sweetener that pairs perfectly with the cozy pumpkin flavors.
- Vanilla protein powder: A little bit of protein powder goes a long way, adding 11 grams of protein per serving. It will keep you so much more full all morning long.
Want something warm? This High-Protein Pumpkin Baked Oatmeal is another one to try. Prep it once and enjoy all week.
How to Make It
This pumpkin chia seed pudding couldn’t be easier to make. It just takes a couple steps.
- Whisk the base: In a medium bowl, whisk the pumpkin puree, greek yogurt, maple syrup, pumpkin pie spice, vanilla extract, and a pinch of salt until it’s smooth and even.
- Add the protein powder: Whisk in vanilla protein powder until there are no dry pockets.
- Pour in the milk: Add unsweetened almond milk slowly, whisking as you go so it stays smooth.
- Stir in the chia seeds: Stir in chia seeds, wait 5 minutes, then stir again. The seeds sink and clump in the first few minutes, and the second stir breaks them up.
- Chill: Cover and refrigerate for at least 4 hours or overnight.
- Layer and top: Spoon half the pudding into two glasses, add a layer of greek yogurt, then the rest of the pudding. Finish with a spoonful of yogurt and a pinch of cinnamon.
Looking for something you can take on the go? Try my Pumpkin Spice Protein Balls. They’re an easy no-bake recipe and make for a great quick breakfast or snack.
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Swaps & Substitutions
This recipe is super customizable so feel free to use what you have.
Victoria’s Tips
Here are a couple small things that make all the difference in this pumpkin chia seed pudding.
- Stir it twice: Stir once then wait 5 minutes and stir again. This will ensure you don’t have any clumps.
- Add the protein powder before the milk: It’s easier to stir it in while the mixture is thick. Trying to get the clumps out of a runny liquid is much harder.
- Give it enough time to thicken up: 4 hours at the minimum but overnight is best.
- Adjust the consistency: If it’s too thin, add some more chia seeds and wait an hour. Too thick? Add a splash of milk.
Storage & Meal Prep
Store your pumpkin chia seed pudding in airtight containers in the fridge for up to 4 days. Add toppings just before enjoying.
If meal prepping for the week ahead, double the recipe so you have a breakfast for 4 out of 5 days of the week.
This recipe is not freezer-friendly
FAQ
It’s either one of two things: not enough chia seeds or not enough time. If it’s been 4 full hours add a tablespoon or two of chia seeds, mix and wait an additional hour.
Totally, coconut milk from the carton is perfect for the unsweetened plant-based milk so keep the ratios the same. If using the canned kind, use half coconut milk, half water.
Yep, it’s an optional ingredient. Without it you’re protein count will be a bit lower but the greek yogurt still brings protein on it’s own.
More High-Protein Breakfast Recipes
Pumpkin Chia Seed Pudding
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Ingredients
Instructions
- In a medium bowl, whisk ½ cup pumpkin puree, ½ cup nonfat plain greek yogurt, 1 tbsp maple syrup, 1 tsp pumpkin pie spice, ½ tsp vanilla extract and a pinch of salt until smooth.
- Add 1 scoop vanilla protein powder and whisk again until you can't see any clumps.
- Slowly pour in 1 cup unsweetened plant-based milk, whisking as you go so it stays smooth.
- Stir in ⅓ cup chia seeds. Let it sit for 5 minutes, then stir again to break up any chia clumps.
- Divide between two jars, cover and refrigerate for at least 4 hours or overnight.
- Stir each jar. Serve layered with nonfat plain greek yogurt and topped with a pinch of ground cinnamon
Nutrition
Notes
- Keeps in the fridge for up to 4 days with the lid on. Add the toppings right before eating.
- Some protein powders thicken chia pudding more than others. If yours makes it too thick, add a splash of milk or water when you’re mixing it and stir until it loosens up.
- Pumpkin pie spice. No pumpkin pie spice? Mix ½ tsp ground cinnamon, ¼ tsp ground ginger, ⅛ tsp ground nutmeg and ⅛ tsp ground cloves. That makes exactly the 1 tsp this recipe needs. If you don’t have a ⅛ tsp measure, a generous pinch is close enough.
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Such a healthy yet cozy fall breakfast.