Pumpkin Chia Seed Pudding No Added Sugar

Pumpkin chia seed pudding with Greek yogurt is the closest thing to pumpkin pie for breakfast. It tastes like the filling from a slice of pie, and it has no added sugar. It is a delicious pudding and tastes like dessert for breakfast.

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You stir everything together in one bowl and let the fridge do the rest. In the morning, a creamy jar of fall is waiting for you. If you can wait long enough for the next day. After 2 hours, it is a fun fall dessert that packs protein without any added sugar.

Pumpkin Pie for Breakfast

Chia seed pudding is a new recipe for me, and it has quickly become a favorite. It keeps me full all morning, so I am not hungry an hour after breakfast. When I want a snack in the afternoon, there is a jar waiting for me in the fridge.

Best of all, breakfast is already made the night before.

Then there is my love of fall. Pumpkin season is my favorite time of the year, and you will find a whole collection of pumpkin recipes here if you love everything pumpkin like I do.

When I kept seeing pumpkin chia pudding all over Pinterest, I knew I had to make my own. The recipe that inspired me came from Jamie at The Balanced Nutritionist. I made a few swaps so mine would be high in protein with no added sugar.

Greek yogurt brings the protein and makes every spoonful thick and creamy. Monk fruit gives it all the sweetness of pumpkin pie without the sugar.

I like to call it dessert for breakfast. It is healthy, it is filling, and you make it the night before. That is my kind of recipe.

Why This Pumpkin Chia Seed Pudding Has No Added Sugar

All the sweetness comes from monk fruit sweetener. You get the sweet taste of pumpkin pie without the sugar.

The pumpkin, Greek yogurt, and milk do have a little natural sugar. Nothing else gets added, and that is the difference between no added sugar and sugar free.

Make sure to buy canned pure pumpkin, not pumpkin pie filling. Pie filling already has sugar mixed in.

Why Greek Yogurt Makes It Creamy and High in Protein

Greek yogurt is the secret to that thick, creamy spoonful. It makes this taste like real pudding instead of a jar of seeds.

It also brings the protein. Between the Greek yogurt, Fairlife milk, and chia seeds, each serving has about 17 grams of protein, depending on the brands you use.

That makes it a breakfast that holds you over until lunch. It works just as well as an afternoon snack.

Ingredients for Pumpkin Chia Seed Pudding

• Plain, unsweetened Greek yogurt: This is the creamy base and where most of the protein comes from. Flavored yogurt adds sugar, so skip it.
• Canned pure pumpkin: Use pure pumpkin puree, not pumpkin pie filling.
• Fairlife milk: It loosens the pudding and adds a little more protein. Any milk you have will work.
• Chia seeds: They soak up the liquid and thicken everything while it chills.
• Monk fruit sweetener: I use the 1:1 kind that measures just like sugar.
• Pumpkin pie spice and ground cinnamon: These give you that warm pumpkin pie flavor.
• Vanilla bean paste: You get the little vanilla specks. Vanilla extract works too.

Tips for the Best Pumpkin Chia Pudding

• Stir it twice. Chia seeds love to sink and clump together. A second stir after 5 to 10 minutes keeps them spread through the whole jar.
• Taste before you chill. Monk fruit brands vary a little. Add another teaspoon if you like it sweeter.
• Give it time. Three hours works, but overnight gives you the creamiest pudding.
• Fix a thick pudding. If it sets up too thick, stir in a splash of milk before serving.

How to Make Pumpkin Chia Seed Pudding

1. Whisk the base. In a medium bowl, whisk the Greek yogurt, pumpkin, Fairlife milk, monk fruit, pumpkin pie spice, cinnamon, and vanilla bean paste until smooth.
   Pro tip: Whisk the yogurt and pumpkin together first so you do not end up with lumps.
2. Add the chia seeds. Sprinkle in the chia seeds and whisk again until they are mixed in.
3. Rest and stir again. Let it sit for 5 to 10 minutes, then give it another good stir.
   Pro tip: This second stir breaks up any clumps so the chia seeds spread evenly.
4. Chill. Spoon the pudding into 2 jars or cover the bowl. Chill for at least 3 hours, or overnight.
5. Top and serve. Give it a quick stir and add your favorite toppings right before eating.

Best Toppings for Pumpkin Chia Pudding

Whipped cream and a drizzle of caramel make this feel like dessert. That is how I served it in the photos.

• Sugar-free caramel sauce: A little drizzle goes a long way.
• Sugar-free maple syrup: It brings back the maple flavor from the original recipe.
• Toasted pecans or walnuts: They give you a crunch like pie crust.
• Crushed graham crackers: This is the closest thing to a real pumpkin pie crust.
• Granola: A spoonful turns it into a hearty breakfast.

If you are keeping it sugar-free, stick with the nuts or a no-sugar-added granola. Most graham crackers and granola have added sugar.

Add crunchy toppings right before you eat so they stay crisp.

Easy Variations

• Extra protein: Stir in 1 scoop of vanilla protein powder with an extra splash of milk.
• More pumpkin spice: Add another 1/4 teaspoon of pumpkin pie spice for a bolder pumpkin spice chia seed pudding.
• Smooth and blended: Blend everything before chilling if your family does not love the texture of chia seeds. It comes out smooth like mousse.
• Dairy-free: Use coconut yogurt and almond milk. The protein will be lower.

How to Store Pumpkin Chia Pudding

Keep the pudding covered in the fridge for up to 5 days. Make a batch on Sunday, and breakfast is ready for your busy mornings.

Store the toppings separately and add them when you eat. Whipped cream only holds up for about a day.

Pumpkin Chia Seed Pudding FAQs

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