What do you get when you combine a love of blended chia pudding with a recent onset of fall and pumpkin related fascination? A pumpkin spice chia pudding that is blended, of course. This new recipe has a delicious pudding-like texture all while delivering a fibre punch. A delicious, fibre filled pumpkin spice treat; what more could you want?!
Pumpkin spice chia pudding
This chia pudding uses pumpkin puree (store bought or homemade) maple syrup and milk as the base. You can use whichever style of milk you prefer and whatever works for your dietaries. Next, we’re adding pumpkin spice, a pinch of salt and white chia seeds. A quick blend is all that is required before we pour the mixture into clean glass jars. That’s it! A simple and delicious breakfast, snack or treat that tastes like dessert!
This recipe is gluten and grain free, nut free (milk dependent) and easily lactose free/dairy free/vegan. It is lower FODMAP but low FODMAP with a few switches (see more in the dietary notes section).
Ingredient notes
- I use homemade pumpkin puree most of the time. Personally, I think it tastes better and has a more vibrant colour. Libby’s will work too, but adjust the sweetener to taste as might need a bit more.
- This recipe is extremely flexible. If you only have 200g pumpkin you can still make the pudding. You can also scale the milk up or down depending on the texture you are aiming for.
- Because pumpkin spice isn’t widely available in Australia, I used the Sally’s Baking Addiction recipe here. Add it according to your spice mix and tastes.
- Although I have only tested maple syrup here, I am sure other liquid sweeteners would work. Personally I think pure maple syrup is the best and has a very cosy flavour profile, but you can play around with what works for you. I don’t have any experience with sugar alternatives so I can’t offer advice there.
- Another thing I haven’t tried is adding protein. I have added it to other blended chia recipes so I can’t imagine why it wouldn’t work. I would suggest using a plain flavour and adjusting the sweetener as needed. Perhaps you could also add a bit more spice mix to disguise the protein flavour if needed.
- I recommend white chia seeds here. Black would muddy the colour of the chia pudding and it would lose that characteristic orange colour.
Dietary notes
For a dairy free option, choose a good quality dairy free milk of your choosing and one that you enjoy. If you need the pudding to be nut free and dairy free, choose rice milk or soy milk.
Keep the nut milk in mind when catering to nut free eaters. It can be easy to overlook in milk form. Choose a low FODMAP milk if you are looking for this recipe to be low FODMAP.
If you use homemade pumpkin puree made from Kent/Japanese pumpkin, this recipe yields a low FODMAP serve when divided by 4. As of October 2025, Monash says that 161g of these varieties is low FODMAP. In 162g serves, they contain moderate amounts of fructans. You can also use canned pumpkin puree. Monash says that pumpkin puree is low FODMAP in serves of up to 104g. In 105g serves, it contains moderate amounts of fructans. Either way, this recipe uses 300g pumpkin puree so both methods are suitable.
Maple syrup is low FODMAP in 50g serves, according to Monash. Their app doesn’t currently list an upper threshold. However, FODMAP Friendly app says that a maximum low FODMAP serve of maple syrup is 1000ml. So, maple syrup is likely low FODMAP in larger serves.
Finally, the chia seeds. Monash have recently increased the threshold of chia seeds to 36g per person. In 37g per person, they contain moderate fructans. This is the same FODMAP as pumpkin, so we do need to keep FODMAP stacking in mind here. If fructan is your biggest issue/nemesis, maybe consider making my low FODMAP chia pudding instead.
More sweet treat snack recipes
- Blended chocolate chia pudding (with a protein version)
- Low FODMAP chia pudding
- 3 ingredient tahini cookies
- 3 ingredient chocolate mousse (dairy free option)
- Gluten free vegan blueberry muffins
Pumpkin spice blended chia pudding
Ingredients
- 300 g pumpkin puree (see notes)
- 50-100 g pure maple syrup (add to taste and depending on the sweetness of your pumpkin puree)
- 350-500 g milk of choice (I used lactose free full fat milk)
- 5-7.5 g (2-3 teaspoons) pumpkin spice, (add to taste and according to your pumpkin spice blend)
- Pinch of fine salt
- 100 g white chia seeds
Instructions
- Add the pumpkin puree, a lesser volume of maple syrup, the milk, a lesser volume of pumpkin spice, salt and chia seeds to a blender (I used a NutriBullet). Blend until the mixture is smooth and thickened. It should have a nice pudding-like texture.
- Taste the pudding and add the extra maple syrup and pumpkin spice if you feel it needs it. You can also finish each pudding with a drizzle of maple syrup and a sprinkle of pumpkin spice if that's easier.
- Pour the mixture into 4 clean, dry glass jars and secure the lids. Keep in the fridge and eat within 4 days.
Notes
- I make my own pumpkin puree in the microwave – you can find my recipe here. Libby’s also works in this recipe but you may need to add a bit more maple syrup to compensate.
- Blended chia pudding ferments faster than regular chia pudding. I also find that pumpkin puree can ferment quite quickly in hot weather. I recommend putting these puddings straight into the fridge and eating them within 4 days just so they don’t go to waste.
- See the notes in the body of the post for dietary substitutions.
- I haven’t tested this recipe without blending it. I wanted to create a pumpkin pudding texture.
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