Hi, I’m Gabriela! I hold a MS in Nutrition and Integrative Health. I love creating functional recipes that nurture your gut and make you feel good! This cozy little pudding is my favorite kind of fall treat. It’s creamy, refined sugar-free, and full of nourishing ingredients that keep your energy steady and your digestion happy.
Think caramel from the dates, warm spices, and a pumpkin pie vibe in chia pudding form. It’s packed with fiber, anti-inflammatory omega-3s, and plant-based goodness that actually helps you feel full and balanced. Perfect for a snack, dessert, or even breakfast (but add more protein so you hit 20-30 grams of protein).
Functional Nutrition Breakdown
Here’s a quick look at why this snack supports energy, digestion, and blood sugar balance:
- Chia seeds: are rich in fiber, plant-based protein, and omega-3s. These little seeds promote regularity, keep you feeling full, and feed beneficial gut microbes. This leads to the production of short-chain fatty acids which reduce inflammationa dn help the immune system function optimally.
- Pumpkin: is rich in prebiotic fiber and beta-carotene. It feeds beneficial gut bacteria, supports the immune system, and promotes hormone balance.
- Dates: are a whole-food carb with fiber and minerals like potassium. They help balance blood sugar when paired with healthy fats and fiber (like they are here).
- Cinnamon + pumpkin spice: are warming, comforting, and naturally anti-inflammatory. Cinnamon is also known to help regulate blood sugar (use Ceylon cinnamon, if possible)
- Almond milk: any milk works, tbh:)
Ingredients
- ½ c unsweetened almond milk
- 2 tbsp chia seeds
- 2 tbsp pumpkin purée
- ½ tsp pumpkin spice, plus a pinch
- ⅛ tsp ground cinnamon, plus a pinch
- ½ tsp pure vanilla extract
- 3 pitted Medjool dates (adjust to taste)
- Pinch of sea salt
- ½ c almond milk to add after blending
Make it
- Blend the base: Add ¾ cup almond milk, dates, pumpkin purée, spices, vanilla, and sea salt to a blender. Blend until smooth and creamy.
- Add more milk: Stir in the additional ½ cup almond milk after blending to get that perfect consistency.
- Mix with chia seeds: Pour the mixture into a jar or bowl and stir in the chia seeds. Mix well.
- Let it sit: Wait 5 minutes, then stir again to avoid clumps.
- Chill: Cover and refrigerate for at least 4 hours or overnight. The chia seeds will soak up the liquid and turn it into a pudding.
- Top it off: Add toasted nuts, coconut flakes, or a little drizzle of honey for extra texture and flavor.
Let’s Connect
If you try this pumpkin spice chia pudding, tag me @myempoweredheart. I love seeing how you make these recipes your own 💗
