Hey Guys,
Creating in my kitchen again, and you know when the weather cools off, I start craving that cozy, pumpkin-spice kind of comfort — but in a way that still fits my goals. This Pumpkin Protein Chia Pudding has become one of my favorite little fall treats. It’s creamy, lightly sweet, and tastes like a spoonful of pumpkin pie filling — just chilled and protein-packed.
What I love most is that it’s made with simple ingredients I usually have on hand: pumpkin purée, a splash of vanilla protein shake, and chia seeds. It’s bariatric-friendly, easy to portion into 4-ounce cups, and feels like dessert without any guilt. You can meal prep a few at a time, top with sugar-free whipped cream, and have a ready-to-grab fall treat that’s full of flavor and comfort.
And honestly, if pumpkin pie used to be your weakness — this is the swap you didn’t know you needed. It gives you all the warm, cozy flavor of pie season, but in a way that leaves you feeling satisfied and light instead of weighed down. One spoonful and you’ll realize: you’re not missing out at all — you’ve just upgraded it.
🎃 Pumpkin Protein Chia Pudding Cups
A soft, high-protein pumpkin dessert that’s light, creamy, and perfectly portioned for post-op needs.
🧡 Ingredients
-
1 (15 oz) can pure pumpkin purée
-
⅓ cup vanilla protein shake
-
3 Tbsp sugar-free maple syrup (adjust to taste)
-
4 Tbsp chia seeds
-
1 tsp pumpkin pie spice
(or ½ tsp cinnamon + ¼ tsp ginger + ¼ tsp nutmeg) -
½ tsp real vanilla extract
-
Pinch of salt
-
Topping (optional): sugar-free whipped cream and a sprinkle of cinnamon
🥣 Instructions
-
Mix: In a medium bowl, whisk together pumpkin, vanilla protein shake, syrup, pumpkin pie spice, vanilla, and salt until smooth.
-
Add chia: Stir in chia seeds thoroughly so they don’t clump.
-
Chill: Cover and refrigerate at least 3 hours (overnight for best texture). Stir once halfway through if possible.
-
Portion: Spoon into six 4 oz cups (about ¾ full each).
-
Top & serve: Add sugar-free whipped cream and a sprinkle of cinnamon just before serving.
📦 Yield
-
Total batch: ~24 oz pudding
-
Servings: 6 (4 oz each)
⚖️ Macros
| Nutrient | Per Batch (24 oz) | Per 4 oz Cup |
|---|---|---|
| Calories | ~480 | ≈ 80 |
| Protein | ~39 g | ≈ 6.5 g |
| Total Carbs | ~36 g | ≈ 6 g |
| Fiber | ~9 g | ≈ 1.5 g |
| Net Carbs | ~27 g | ≈ 4.5 g |
| Fat | ~18 g | ≈ 3 g |
✨ Notes
-
The real vanilla gives warmth and balances the spices — don’t skip it!
-
Naturally thick from chia — add 1–2 Tbsp more shake if you prefer it creamier.
-
Keeps up to 5 days in the fridge.
-
For a “cheesecake” twist, mix in 2 Tbsp light cream cheese before chilling. The little things we make for ourselves matter — especially when they remind us that healthy can still feel comforting and real. This pumpkin chia pudding is one of those recipes that helps me enjoy the season without stepping backward. It’s proof that you can still have your “pumpkin pie moment” — just with a little more balance and intention behind it.
If you try it, make it your own. Add extra spice, adjust the sweetness, or top it with a swirl of sugar-free whipped cream and a sprinkle of cinnamon. Save this one for those cozy fall evenings when you want something simple, nourishing, and a little bit special.
Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛
Let’s Connect
Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛
Till we meet again
love and find joy in your day
Louise
No comments:
Post a Comment