Maple Pumpkin Pie Chia Pudding with Crushed Pecans

Creamy, cozy, and packed with seasonal flavor, this Pumpkin Pie Chia Pudding combines maple, pumpkin puree, warming spices, and chia seeds for a dessert (or breakfast) - it’s the best way to enjoy sweet flavors that you love in a quick and nourishing form. Pumpkin delivers beta-carotene and polyphenols, antioxidants that support cellular health, while chia seeds provide fiber, omega-3s, and plant compounds that may help reduce inflammation and promote gut health. Lightly sweetened with maple syrup and topped with crunchy pecans, this pudding is endlessly versatile: enjoy it on its own or as a make-ahead snack, breakfast, or guilt-free dessert that feels indulgent without compromise.

Maple Pumpkin Pie Chia Pudding with Crushed Pecans

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 4 servings
Serving Size: 1/2 cup

Ingredients

• ⅔ cup milk or non-dairy milk

• ⅓ cup full-fat plain Greek yogurt or non-dairy yogurt

• ½ cup pumpkin puree

• 1 teaspoon pumpkin pie spice

• ⅛ teaspoon salt

• 2 Tablespoons maple syrup

• ¼ cup chia seeds

• ½ cup crushed pecans

Utensils

• Medium bowl

• Whisk

• Measuring cups & spoons

• Rubber spatula

• 4 small containers with lids

• Chef's knife

Directions

1. 1. In a medium bowl, combine everything except the chia seeds and whisk until smooth.

   2. Add the chia seeds to the bowl and whisk again to incorporate the seeds, evenly.

   3. Divide evenly between 4 small containers (small mason jars work well!).

   4. Cover and chill in the refrigerator for at least 4 hours.

   5. Meanwhile, gently chop or crush the pecans with the flat of a Chef’s knife. Set aside.

   6. Once the pudding has set, top with a sprinkle of chopped pecans and an optional additional drizzle of maple syrup - then enjoy!

Notes

• Leftover pumpkin or other pureed winter squash can be used, or even mashed sweet potatoes.

• This can be stored in the refrigerator for up to 5 days.

• The addition of yogurt provides a creaminess to the texture, but it can be omitted and replaced with more milk in a pinch.

• Both dairy and nondairy milk and yogurt work great with this recipe!

Nutrition Info (Per Serving)

240 calories – 8.5g fat – 1.9g sat fat – 34.2g carbohydrates –7.9g protein – 7.5g fiber – 204 mg sodium

Nutrient Highlights

• Milk: Provides protein and calcium to support overall health, and fortified milk can supply vitamin D, which has been associated with reduced risk of certain cancers.

• Greek Yogurt: Rich in high-quality protein and probiotics, Greek yogurt supports gut health, which plays a role in immune function and inflammation regulation—both important in lowering cancer risk. Its calcium content may also contribute to reduced risk of certain cancers, particularly colorectal.

• Pumpkin: Rich in carotenoids like beta-carotene, which are antioxidants that help protect cells from oxidative damage and may lower the risk of some cancers.

• Maple Syrup: While a source of natural sugars, maple syrup also contains small amounts of polyphenols and minerals with antioxidant properties, which may help combat oxidative stress when used in moderation.

• Chia Seeds: Packed with fiber, plant-based omega-3 fatty acids, and antioxidants, chia seeds can help reduce inflammation, regulate blood sugar, and protect cells from oxidative damage linked to cancer development.