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Pumpkin Pie Chia Pudding

This recipe is like a small pumpkin pie in a jar. It's one of the recipes that can be used both as a dessert of for breakfast. It can be made with or without sweeteners - it depends on your palate. I'm using my own pumpkin spice mix and home-made pumpkin puree. Coconut milk and pumpkin puree have a slightly sweet taste and you may not use any sweeteners.

Chia seeds have an amazing gelling effect and absorb over 10 times their weight in water. They are very high in fibre which has shown to help weight loss and lower blood glucose levels. High volumes of fibre will help you stay sated for longer and you should naturally eat less.

You can also try: Chocolate Chia Pudding and Berry Chia Pudding.

Preparation time


Nutritional values (per serving):

6.6 grams 14.2 grams 8.1 grams 22.4 grams 11.8 grams 295 calories
Total Carbs20.8grams
Net Carbs6.6grams
of which Saturated11.8grams
Magnesium39mg (10%)
Potassium283mg (14%)

Macronutrient ratio: Calories from carbs (10.2%), protein (22.4%), fat (77.4%)

Ingredients (makes 1 serving):

The main reason I use two sweeteners in most of my recipes is that a combination of more sweeteners mask the aftertaste / bitterness of some of them.


  1. Combine the chia seeds, coconut milk, water, pumpkin puree, ½ tsp pumpkin spice mix, Erythritol and stevia. If you prefer a smoother texture, use ground chia seeds.
  2. Mix and transfer into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge. Top with some cinnamon or pumpkin spice mix just before serving. Enjoy!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (8)

  Could you please help me set up a week plan?
   I have lots of mini breaks at work so I have become used to five small meals per/day but my meals have become boring ..
  I want to lose weight...I am female 5 2" 148lb and working out at least 5 nights a week and have a standing/active job
I was shooting for 13g of carbs, 95g pro., and 135g of fat
any help would be awesome!


Hi Amber, I've got several free diet plans here - I think this will help:
You may need to adjust your protein + fat intake to suit your macros but you can definitely use them as templates Smile


Wheres the protein for this breakfast?
The pudding looks like a lovely fatty snack or side but seems like some vegs n protein are also in order...


Hi Hélène, this meal is not very high in protein but that's great when you have another protein-rich meal such as steak for lunch Smile You don't want to go over your protein limit either.


I Love chia seeds-doing a mix of them, ground flaxseeds and hemp seeds for a hot breakfast cereal-very filling/high fiber. Thanks for all you do. Would you have any counsel as to why my Ketostix are still working (showing Large ketosis) after 2 full months? I'm guess that means I'm not fat adapted yet -confirmed by the lack of any weight loss. Recent labs show too low t3/testosterone/adrenal hormones -what are your thoughts on bioidenticals? What causes low t3/testosterone? Any natural ways to raise them? Thanks again Smile


Thank you Monica! That sounds great, I also make "cereals" and add some flaked & toasted almonds and coconut - delicious and satisfying!
In general, you should see lower readings after getting keto-adapted but this doesn't apply to everyone. I often have high Ketostix readings even though I've been keto-adapted for 3 years. To be absolutely sure, you'll have to use a blood ketone meter which will tell you your ketone levels precisely - urine ketone levels are not always reliable for indicating ketosis.
I'm not sure about low testosterone but low T3 may indicate hypothyroidism - I myself have Hashimoto's. You may have heard that low-carb diets cause T3 to go down but this doesn't have to indicate thyroid issues. Lower T3 is not an issue but there is a threshold and you may need more tests to be sure.
If you've reached a plateau, it could be down to your T3 issues but it could as well something else. Have a look at my post here:
Hope this helps!


I LOVE chia because I just don't feel hungry when I eat them in my breakfast "cereals". I've lost another 4 pounds in 2 weeks Smile


Thank you Rachel, that's great!


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