Pumpkin season is in full swing, and I am holding onto the few remaining weeks that I can go gaga over all things pumpkin spice without receiving excessive eye rolls. This chia seed pudding with gluten-free rolled oats is no exception! It’s super quick recipe that you can adapt to your dietary needs, and can be enjoyed as a breakfast on-the-go, post-workout meal or a healthy dessert. It’s ready in 5 minutes to throw in the fridge to sit for a few hours or overnight to enjoy at a moment’s notice.
This pudding is a delicious balance of high-fiber from the chia seeds, oats and pumpkin puree and is loaded with over 22 grams of protein (if you choose to add a scoop of powdered collagen or 1/2 scoop of your favorite protein powder, without that addition you still get a whopping 12 grams).
It’s thick and pudding-like, but that’s adaptable too if you prefer a more runny version. If you are grain-free, keto or paleo, eliminate the oats and add shredded coconut to keep you on track. The addition of ground cinnamon, a dash of nutmeg and ground ginger adds sweetness and helps balance out your blood sugar too.
This recipe is for one serving, but can easily be doubled or quadrupled if desired for easy meal prep. It will last in the fridge for several days after you make it too, so go ahead and prep a few ahead of time.
Pumpkin Pie Chia Seed Pudding Oats
Gluten-free, Grain-free/Paleo/Keto option, Vegan Option, High-Protein, Quick, No-Cook
1/3 cup pumpkin puree (not pumpkin pie filling)
1/4 cup unsweetened non-dairy yogurt (I used unsweetened vanilla coconut)
1/2 cup unsweetened non-dairy milk of choice*
2 Tbsp chia seeds (*see below for keto/paleo/grain-free)
1/3 cup uncooked gluten-free rolled oats (**see below for keto/paleo/grain-free)
1 scoop collagen powder (I used Primal Kitchen vanilla coconut) or 1/2 scoop of your favorite unflavored or vanilla protein, optional***
3 shakes of ground cinnamon
dash each of ground ginger and ground nutmeg
natural sweetener of choice to taste (***I used 4-5 drops of liquid monk fruit since the collagen powder was slightly sweetened but you can use maple syrup, erythritol, honey, agave, coconut sugar, date syrup or stevia)
Toppings (optional for serving)
chopped nuts such as walnuts or pecans (eliminate for nut-free)
additional non-dairy yogurt
1. In a jar or small container with a lid, add all of the ingredients from pumpkin puree to sweetener. Stir with a spoon until mixed thoroughly (it will be thick).
2. Cover with a lid and set in the fridge to sit for 4 hours or overnight. Enjoy!
* If you prefer a more runny pudding (I like mine really thick), add an additional 1/4 -1/2 cup non-dairy milk
**For Keto/Paleo and/or grain-free, eliminate the oats and add 1 additional tablespoon of chia seeds and 2 Tbsp shredded coconut
***If you use a sweetened protein powder, you may not need to add sweetener or atleast use a lot less. Taste the mix and adjust to taste. If you follow a low carb, no sugar or keto diet, use stevia, monk fruit or erythritol