This quick and easy pumpkin chia pudding recipe will be a new favorite for your meal prep routine! Loaded with fall spices, creamy coconut, pumpkin, and delicious vanilla flavors, this fall chia pudding makes for a nutritious treat. Additionally, it’s packed with fiber, omega-3 fatty acids, protein, and gelatinous properties that allow for potential detoxification.

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If you have any concerns regarding consuming items listed in this recipe, it's best to consult with your healthcare professional or registered dietitian for personalized advice on your specific health condition and dietary needs. We thank you for allowing us to share our own personal food journey and opinions on individualized nutrition and allergies.

Pumpkin Pie Chia Pudding Ingredient Benefits

For this dairy-free chia pudding, there are many ingredients that contribute to this being a well-balanced meal or snack.

• Coconut Milk: This ingredient is filled with healthy fats (good cholesterol) & rich in potassium keeping us full for longer and hydrated by regulating fluid balance, nerve signaling, and even muscle health and mobility.
• Chia Seeds: This beneficial ingredient acts as a helpful supporter of detox due to its gelatinous membrane that swells when combined with liquid. This membrane helps to cling to toxins to lightly “flush” them from our digestive track. Chia seeds, while known for their healthy fats are also a mighty choice for intestinal health.

• Monk Fruit: This ingredient is often a misleading ingredient as it is rarely sold as a singular sugar substitute. It is common for this safe sugar substitute that’s both a natural anti-histamine “sugar” & anti-inflammatory to be sold with inflammatory sugars as a cheaper way to sell this prized ingredient. Monk fruit is a native gourd to China and has antioxidants which is a fantastic way to reduce sugar intake.

• Turmeric: Rich in anti-inflammatory properties, turmeric’s anti-inflammatory properties or “curcumin” is activated through the use of black pepper. Black pepper activates these properties so the body can benefit.
• Ginger: An ingredient that’s a natural helper in gastrointestinal motility, ginger can be great for digestion and even calming nausea.

Low Histamine Fall Recipes Tips & Tricks

Sweet Treat Suggestions:

If you are one of my readers with mast cell activation syndrome looking for low histamine fall recipes, you’re in luck! This lower histamine chia pudding recipe is a favorite and more recipes will be posted in the coming days! With fall spices used during this time, those with mast cell issues know most fall recipes are high-histamine. Cinnamon, cloves, & star anise are often used in fall recipes contributing to a high histamine load. To avoid this, I recommend nutmeg, turmeric, and fresh ginger to create your favorite low-histamine fall recipes, if tolerated.

Chia Pudding Variations:

My favorite chia pudding variations are ones that are lower in sugar & high in fat. I often eat them in the morning to hold me over until lunch. A few dairy-free chia pudding ideas are listed below!

• Pitaya Guava Chia Pudding
• Cardamom Rose Chia Pudding with Pomegranate Molasses
• Detox Key Lime Pie Chia Pudding with Chlorella
• Low Histamine Mango Chia Pudding (Anti-Inflammatory) – Available on Oct 19th

Pumpkin Chia Pudding

Pumpkin pie chia pudding flavors made from creamy coconut, vanilla bean, savory pumpkin, and vibrant notes from ginger and fall spices.

5 from 1 vote

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Ingredients

  

• 1.5 cups thick canned coconut milk
• 1/2 cup filtered water
• ½ tsp lemon very necessary for a great taste!
• 5 tbsp chia seeds
• 1 tbsp + 1 tsp maple syrup OR 1/8-1/4 tsp monk fruit confectioners powder I recommend the linked monk fruit powder above! Beware of dangerous added sugars in most monk fruit ingredients!
• 1/2 tsp vanilla extract or 1 inch vanilla bean I prefer a vanilla bean!
• ⅛-¼ tsp turmeric powder
• ⅛ tsp black pepper
• ⅔ cup canned pumpkin
• salt as desired
• Pumpkin Pie Spice or Cinnamon as desired start with ¼ tsp (remove if MCAS patient)
• Frozen grated ginger
• 1/4 cup chopped toasted pecans (optional)

Instructions

 

• If you havent already, freeze your fresh (and washed) ginger in knobs overnight. You do not need to peel this. I recommend FROZEN ginger for this recipe as it is easier to create a fine powder.
• Start off by combining your coconut milk and lemon in a bowl while you gather your remaining ingredients & stir or whisk to combine.
• Follow by using a microplane to shave your frozen ginger over a cutting board or the bowl if comfortable. Finish by stirring to combine and adjusting any ingredients to your taste preference.
• Store in the fridge for up to 3 days!

Notes

As mentioned in the recipe, monk fruit is often combined with other sugars (typically sugar alcohols) that can cause inflammatory reactions in some people. While some may not react, many of us will and it’s important to understand how monk fruit is sold commercially in most countries. 

Certain store-bought monk fruit powders will contain other sugar substitutes like erythritol or xylitol. The reason for this is to create a taste that better resembles the taste of white sugar. 

What sugar is in monk fruit? Technically speaking, monk fruit is not recognized by the body as a sugar nor does it process the compounds as a sugar. It has a glycemic index rating of zero making it a safe choice for healthy glucose regulation. Mogrosides make up the sugary flavor of monk fruit and it’s seen as a glycoside. This is a calorie-free compound that is often labeled as mogroside V or mogroside-5 on ingredient labels. This does mean the product is pure monk fruit. While confusing, it is safe to assume ingredient labels that state “pure monk fruit powder” or mogroside v, 5, or a combination of the two are pure monk fruit.

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