Pumpkin Chia Pudding Recipe.

Easy Pumpkin Chia Seed Pudding Recipe: High Protein.

Looking for a healthy and easy breakfast idea? Try this delicious pumpkin chia pudding recipe that can satisfy your sweet tooth! Made with white chia seeds, cashew milk or almond milk, and pumpkin puree, this easy recipe is perfect for meal prep. The best part? It’s packed with the health benefits of chia seeds and the cozy flavor of pumpkin pie spice.

Chia Seeds Benefits:

Chia seeds are tiny powerhouses loaded with nutrients. They are an excellent source of omega-3 fatty acids, fiber, protein, antioxidants, and various vitamins and minerals. Omega-3 fatty acids are known for their anti-inflammatory properties, which can be particularly beneficial during menopause when inflammation levels may be higher. 

The fiber in chia seeds can help with digestive issues that are common during menopause, such as constipation. Additionally, chia seeds are rich in calcium and magnesium, which are important for bone health and muscle function.

And What's So Good About Pumpkin?:

Pumpkin is not only delicious but also incredibly nutritious. It is rich in vitamin A, which is important for vision, immune function, and skin health. Pumpkin is also high in fiber, which can aid in digestion and help maintain a healthy weight.

The beta-carotene found in pumpkin is a powerful antioxidant that may reduce the risk of chronic diseases. Additionally, pumpkin contains vitamin C, which is important for immune function and collagen production.

Which Chia Seeds are More Nutritious: Black or White?

The main difference between black and white chia seeds lies in their outer hull color, but does this color difference translate to nutritional variance? Not significantly.

Both varieties of chia seeds offer similar nutritional profiles, rich in fiber, protein, omega-3 fatty acids, and various vitamins and minerals. Some studies suggest that black chia seeds may contain slightly more antioxidants than white chia seeds due to their darker pigmentation, but the difference is minimal.

Ultimately, choosing between black and white chia seeds comes down to personal preference and availability, as both varieties offer excellent health benefits.

black chia seeds vs white chia seeds which is healthier

This Great Recipe for Chia Seed Pudding Serves 1: But you can multiply the ingredients and make enough for a few days ahead.


  • 1/4 cup chia seeds (you can use 
  • 1 cup unsweetened cashew milk or almond milk (you can use any plant-based milk of your choice, it will still work). 
  • 1/2 cup pure pumpkin puree
  • 1/2 teaspoon pumpkin pie spice
  • 1 tablespoon raw honey, coconut sugar or maple syrup (optional)
  • A pinch of salt
  • Chopped nuts or other seeds like pumpkin seeds for topping (optional)
  • Sprinkle of cinnamon (optional)


  1. In a bowl, whisk together chia seeds, your non-dairy milk, pumpkin purée, pumpkin pie spice, your choice of sweetener, and a pinch of salt.
  2. Let the mixture sit for 5 minutes until it takes on a gel-like consistency, then whisk again to prevent clumping.
  3. Cover the bowl and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and create a pudding-like consistency.
  4. Before serving, stir the pudding to evenly distribute the ingredients. If desired, top with chopped nuts or seeds for added texture.
  5. Enjoy your paleo-friendly chia pumpkin pudding as a healthy breakfast or snack!


Chia Seeds for Hormonal Balance:

Chia seeds contain lignans, a type of plant compound that has been shown to have estrogenic effects. During menopause, estrogen levels decline, leading to symptoms such as hot flashes and mood swings. The estrogenic effects of lignans in chia seeds may help balance hormones naturally, potentially reducing the severity of menopausal symptoms. Furthermore, the omega-3 fatty acids in chia seeds play a role in hormone production and may help support hormonal balance.

Incorporating chia seeds and pumpkin into your diet can be a delicious way to support your health, especially during menopause. Try this pumpkin chia seed pudding for a nutrient-packed and satisfying breakfast or snack!

For more information on the health benefits of chia seeds and pumpkin, as well as a deeper dive into how they can benefit menopause, check out User’s article on their menopause paleo diet.

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