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Glass jar of pumpkin chia pudding topped with toasted pumpkin seeds and a dusting of cinnamon, on a cream cloth with a deep-green napkin
BreakfastSnackGluten-free

High Protein Pumpkin Chia Pudding

A make-ahead breakfast with pumpkin, chia seeds, and a protein boost — ready in minutes, keeps 4–5 days in the fridge.

24g Protein9.1g Fiber468mg Calcium3.9mg Iron
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Prep5 min
Cook0 min
Calories303 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-29

Ingredients

2 servings

Instructions

4 steps · about 185 minutes total

  1. Whisk the base

    In a medium bowl, whisk the soy milk, pumpkin purée, protein powder, maple syrup, pumpkin pie spice, vanilla and salt until completely smooth. Dissolving the powder fully now keeps the pudding lump-free later.

  2. Stir in the chia — twice

    Stir in the chia seeds. Let the mixture sit for 2 minutes, then whisk again to break up any clumps. That second stir is the secret to a smooth pudding.

  3. Chill overnight

    Divide between two jars or containers, cover and refrigerate for at least 3 hours — overnight is best. The texture thickens further on day two.

  4. Serve

    Give it a good stir before eating and thin with a splash of milk if you like it looser. Top with toasted pumpkin seeds, a dollop of Greek yogurt or a drizzle of almond butter.

Why this helps

A high-protein fall breakfast

Two minutes of whisking the night before, and breakfast is waiting. Soy milk and protein powder carry the load here: per the USDA FoodData Central ingredient calculation, one jar lands at about 303 kcal with 24.3g protein, 9.1g fiber and 468mg calcium — a make-ahead fall breakfast with real staying power. Recipe method adapted from Eating Bird Food's Pumpkin Chia Pudding (Brittany Mullins); we swapped in soy milk and protein powder for the protein boost and calculated the nutrition from USDA FoodData Central ingredient data.

All about ProteinAll about FiberAll about CalciumAll about Iron

Nutrition facts

per serving · % DV
  • Calories 303 kcal15%
  • Protein 24.3g49%
  • Total Carbohydrate 24g9%
  • Dietary Fiber 9.1g32%
  • Total Sugars 9.7g19%
  • Total Fat 13.3g17%
  • Sodium 118mg5%

Vitamins & minerals

  • Iron 3.9mg21%
  • Calcium 468mg36%
  • Potassium 684mg15%
  • Vitamin C 2.6mg3%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How long does it take to make?
Two minutes of whisking, then at least 3 hours in the fridge. Overnight is best.
How much protein per serving?
About 24 grams per serving with unsweetened soy milk and whey protein powder, calculated from USDA FoodData Central ingredient data. It drops a few grams with oat or almond milk, or with a plant protein powder — check your powder's label.
Can I make it vegan?
Yes — use a plant milk and a vegan protein powder (pea, soy, or blend), with maple syrup instead of honey.
Why is my pudding lumpy?
Whisk again at the 2-minute mark after the chia starts absorbing liquid. That second whisk is the secret.
Does it taste like pumpkin pie?
Not really — it's more like spiced pumpkin oatmeal in pudding form. Less sweet, more breakfast.
Can I freeze it?
Don't — the chia texture breaks down oddly after thawing. It keeps 4–5 days in airtight containers in the fridge, so prep only what you'll eat that week.

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