3 min read/ 545 words
Cozy up with this high protein pumpkin chia seed pudding! It’s low in sugar and gut-friendly with 7 flavor variations for a full week of fall breakfasts.
Pumpkin spice season is officially here, and if you’re looking for a way to enjoy those cozy fall vibes without the sugar crash—this one’s for you. Meet your new go-to: High Protein Pumpkin Chia Seed Pudding!
It’s creamy. It’s satisfying. It’s gut-friendly. And with 7 flavor variations, you can eat it every day of the week without getting bored.
Table of Contents
What Makes It Gut-Friendly?
Let’s be real—pumpkin and chia are basically a power couple:
Here’s why:
✔️ Pumpkin: Packed with fiber, vitamin A, and antioxidants that support digestion and immune health.
✔️ Chia seeds: Tiny but mighty – they’re full of fiber, omega-3s, and they gel up beautifully to keep your digestion moving smoothly.
✔️ Greek yogurt: Adds a creamy texture, plus it’s packed with protein to keep you full longer and balance blood sugar.
✔️ Unsweetened almond milk: Low in calories and gut-friendly compared to heavy creamers or milk if you’re sensitive.
This combo supports stable energy, nourishes your gut bacteria, and makes a protein-rich breakfast or snack.
Begin with the Base Recipe
Here’s the short version of how simple this is:
- unsweetened almond milk
- pumpkin puree (not pumpkin pie mix)
- chia seeds
- Fage Unsweetened Lactose Free Greek Yogurt
- vanilla extract
- pumpkin pie spice
- pure maple syrup
A Week of High Protein Pumpkin Chia Seed Pudding Variations
One of the best things about this High Protein Pumpkin Chia Seed Pudding is how versatile it is! Start with a big bowl of the base recipe, using the meal prep version below. Then portion it into 7 mason jars so you can try a different flavor combo every day of the week.
- 🌰 Day 1 – Pumpkin Pecan Pie – Top with 1 tbsp chopped pecans + a sprinkle of cinnamon.
- 🍫 Day 2 – Pumpkin Chocolate Chip – Stir in 1 tbsp dark chocolate chips or cacao nibs before serving.
- 🥥 Day 3 – Pumpkin Coconut Crunch – Sprinkle 2 tsp unsweetened shredded coconut on top.
- 🍏 Day 4 – Pumpkin Apple Crisp – Add ¼ cup diced apple (bonus: sauté quickly with cinnamon).
- 🧡 Day 5 – Pumpkin Peanut Butter Swirl – Swirl in 1 tbsp natural peanut butter (or almond butter).
- 🫐 Day 6 – Pumpkin Berry Bliss – Top with ¼ cup blueberries or raspberries.
- ☕ Day 7 – Pumpkin Latte Vibes – Stir in 1 tsp instant espresso or finely ground coffee before chilling.
If you’re gonna make pumpkin chia pudding (or any kind of overnight breakfast), you need the right jars. Not only do they keep your pudding fresh all week, but they make your fridge look like a Pinterest board come to life. Which, let’s be honest with ourselves, makes us just a little giddy.
These are the mason jars with lids I use in the video above—super durable, leakproof, and the perfect single-serving size. Plus, they make it way easier to grab breakfast and go.
💡 Pro tip: Get the wide-mouth ones. Less mess when scooping, and they’re easier to clean (because no one needs a chia seed graveyard in their jar).
If you’re doing the 7-day pumpkin pudding prep, grab 2 sets so you’ll have 8 in total—you’ll thank yourself later.
High Protein Pumpkin Chia Seed Pudding
Course: Breakfast, Dessert, SnacksDifficulty: Easy2
servings5
minutes215
19g
17g
9g fiber6g
This combo supports stable energy, nourishes your gut bacteria, and makes a protein-rich breakfast or snack.
Ingredients – Base Recipe
1 cup 1 cup unsweetened almond milk
½ cup pumpkin purée (not pumpkin pie mix)
3 tbsp chia seeds
¾ cup Fage Unsweetened Lactose Free Greek Yogurt or any unsweetened greek yogurt
½ tsp vanilla extract
1 tsp pumpkin pie spice (or cinnamon + nutmeg + ginger)
2 tsp pure maple syrup (or swap for monk fruit to keep it sugar-free)
- Meal Prep Version
2 1/2 cups unsweetened almond milk
1 3/4 cup pumpkin puree (1 15oz can)
1 cup plain Greek Yogurt (I like Fage Lactose Free)
1 cup chia seeds
1 tbsp vanilla extract
1 tbsp pumpkin spice
3 tbsp pure maple syrup
Instructions
- In a bowl or jar, whisk together almond milk, pumpkin, chia seeds, vanilla, spice, and maple syrup.
- Let it sit for 10 minutes, whisk again (chia loves to clump).
- Cover and refrigerate overnight (or at least 3–4 hours).
- Stir in Greek yogurt the next day or just before serving.
- Portion into 2 mason jars, add your favorite toppings, and enjoy!
Notes
- Tips for Success
✔ Make one big batch to meal prep for up to 5 days.
✔ If it gets too thick by day 4, stir in a little more almond milk.
✔ Let it sit at least 4 hours, but the texture us better overnight.
Serving Suggestions & Variations
Pumpkin Pecan Pie – Top with 1 tbsp chopped pecans + a sprinkle of cinnamon.
Pumpkin Chocolate Chip – Stir in 1 tbsp dark chocolate chips or cacao nibs before serving.
Pumpkin Coconut Crunch – Sprinkle 2 tsp unsweetened shredded coconut on top.
Pumpkin Apple Crisp – Add ¼ cup diced apple (bonus: sauté quickly with cinnamon).
Pumpkin Peanut Butter Swirl – Swirl in 1 tbsp natural peanut butter (or almond butter).
Pumpkin Berry Bliss – Top with ¼ cup blueberries or raspberries.
Pumpkin Latte Vibes – Stir in 1 tsp instant espresso or finely ground coffee before chilling.
Storage Tips
Keeps in the fridge for 5 days. Can freeze in small jars, thaw overnight. Texture changes slightly, but still tastes good.
Make It and Share It
There you go—a week’s worth of Pumpkin Chia Pudding recipes that are high in protein, low in sugar, and totally gut-friendly. No sad, boring breakfasts here.
💌 Wanna keep the inspiration coming? Subscribe to my Gut Check Weekly Newsletter for more seasonal recipes and gut-friendly habits that actually work, plus, I’ll send you five 3-Ingredient Treat Recipes to get you started just for joining.
If you make this dish, don’t forget to share your version with me – snap a pic and tag me! (@paininthegutonline on Insta) Let’s spread the love for simple, healthy meals! Looking for more gut, hormone, and inflammation-fighting foods? Check out my FREE List of 115 of these amazing foods!
Looking for refreshing gut-friendly meal ideas? Check out our recipes page for more ideas.
