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High-Iron Pumpkin Chia Pudding

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One serving packs 5 mg of iron, along with fiber, antioxidants, and healthy fats.
Course: Breakfast, Snack
Keyword: dairy-free, egg-free, gluten-free, grain-free, low-FODMAP, oat-free, paleo, vegan, vegetarian
Servings: 2 servings
Author: Maya Rose, MS, CNS


  • 1/4 cup chia seeds
  • 3/4 cup unsweetened almond milk or another milk of choice
  • 1/3 cup pumpkin puree
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon maple syrup
  • 1/2 teaspoon pumpkin pie spice


  • In a medium bowl, combine all the ingredients. Whisk well, making sure all the seeds are incorporated.
  • As you continue to whisk, pour the pudding into two jars or small bowls. Refrigerate for at least 2 hours or overnight to thicken.
  • Top the chia pudding with pumpkin seeds, cacao nibs, more maple syrup, or nuts and serve.


Add a scoop of collagen or protein powder to make it higher in protein and more sustaining.