Weekly Wellness Recipe: Protein-Packed Pumpkin Chia Pudding
Creamy pumpkin chia pudding makes a satisfying, protein-boosting snack for Phase 2.
Pumpkin spice season is here, and you don’t have to miss out on the flavors you love while staying on track. This Pumpkin Chia Pudding is creamy, cozy, and perfectly Phase 2 compliant. By blending real pumpkin with chia seeds and fat-free cottage cheese, it delivers satisfying protein and fiber to keep you full and energized through your fall reset.
Nutritional Benefits
This recipe is built to balance cravings while fueling your metabolism with smart, Phase 2–approved ingredients.
- Pumpkin: Low in calories but rich in fiber and beta-carotene, pumpkin supports digestion and immune function.
- Chia seeds: Tiny but mighty, they provide omega-3s, plant-based protein, and fiber for steady energy.
- Fat-free cottage cheese: Adds creaminess and a boost of lean protein to keep you fuller longer.
- Almond milk: A light, dairy-free base that blends easily for a smooth texture.
Pumpkin brings seasonal flavor and nutrient-rich fiber to fall-friendly recipes.
Ingredients:
- ½ cup pumpkin purée (unsweetened)
- 2 tablespoons chia seeds
- ¼ cup fat-free cottage cheese (blended smooth)
- ½ cup unsweetened almond milk
- ½ teaspoon pumpkin pie spice
- ¼ teaspoon cinnamon
- Stevia or monk fruit, to taste
- Optional: dash of vanilla extract
Instructions:
- In a blender, combine pumpkin, cottage cheese, almond milk, spices, and sweetener. Blend until smooth and creamy.
- Pour into a bowl or mason jar and stir in chia seeds. Let sit 5 minutes, then stir again to prevent clumping.
- Cover and refrigerate for at least 2 hours, or overnight for the best pudding-like texture.
- Stir before serving. Optional for Phase 3: top with a sprinkle of cinnamon or pumpkin seeds.
Nutritional Information
- Serving Size: 1 jar (entire recipe)
- Calories: ~160
- Carbohydrates: 11g
- Fat: 3g
- Protein: 13g
- Sugar: 3g
- Fiber: 8g
Cozy Fuel for Fall
This Pumpkin Chia Pudding is proof that fall flavors can be both comforting and supportive of your health goals. Batch prep a few jars for grab-and-go breakfasts or a satisfying snack, and enjoy a creamy, spiced treat that helps you stay on track all season long. Pair it with your reset routine for simple, delicious structure every day.
For more delicious recipes, check out these articles:
Weekly Wellness Recipe: Citrus Fennel Chicken Bowls