Pumpkin Pie Chia Pudding
This chia pudding tastes like the inside of a pumpkin pie, but with all of the yummy texture of chia seeds! Made with only a few simple ingredients, it is packed with nutrition and satisfies a sweet tooth with fall flavors like maple and pumpkin. Chia seeds are a good source of soluble fiber and contain anti-inflammatory properties. Also, the chia seeds combined with milk offer a fair amount of protein! And the best part? It's naturally gluten free and, with a few simple swaps, this chia pudding is suitable for those following a low FODMAP diet. I think this fall-flavored chia pudding is going to become a favorite in our house year-round!
Ingredients (yields 2 servings):
3 Tbsp chia seeds
3/4 C milk of choice (I used 2% - you can use lactose-free milk or unsweetened almond milk to make this suitable for the low FODMAP diet)
2 tsp maple syrup
1/2 tsp pumpkin pie spice (or you can combine cinnamon, nutmeg, allspice and cloves for a similar taste)
2 Tbsp canned pumpkin (do not buy pumpkin pie filling - the only ingredient should be pumpkin)
1. Add chia seeds to a container that has a lid (I like to use a mason jar, but any small container works)
2. Add milk and stir chia seeds for about 30 seconds.
3. Add maple syrup, pumpkin pie spice and canned pumpkin. Stir again for another 30 seconds, until well combined.
4. Allow mixture to chill in the fridge for at least 3-4 hours (or overnight). This pudding will last for about 3 days in the fridge, so you can make a few in advance!
Nutritional Analysis Per Serving:
Calories 160 calories, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 7 mg, Carbohydrates 18 g, Fiber 8 g, Protein 8 g, Sodium 39 mg, Calcium 239 mg
*Nutrient analysis uses 2% milk.
*This dish is not made with any gluten-containing ingredients. If you need to minimize all potential sources of cross contact, such as in the case of celiac disease, I recommend using certified gluten free products for all ingredients.
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