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This recipe is like a small pumpkin pie in a jar. It's one of the recipes that can be used both as a dessert of for breakfast. It can be made with or without sweeteners - it depends on your palate. I'm using my own pumpkin spice mix and home-made pumpkin puree. Coconut milk and pumpkin puree have a slightly sweet taste and you may not use any sweeteners.
Chia seeds have an amazing gelling effect and absorb over 10 times their weight in water. They are very high in fibre which has shown to help weight loss and lower blood glucose levels. High volumes of fibre will help you stay sated for longer and you should naturally eat less.
You can also try: Chocolate Chia Pudding and Berry Chia Pudding.
Note: The main reason I use two sweeteners in most of my recipes is that a combination of more sweeteners mask the aftertaste/bitterness of some of them. If the pudding is too thick, add 2-4 tbsp of water or almond milk.
Hands-on Overall
Serving size 1 jar
Nutritional values (per serving, 1 jar)
Net carbs6.6 grams
Protein8.1 grams
Fat22.4 grams
Calories295 kcal
Calories from carbs 10%, protein 12%, fat 78%
Total carbs19.8 gramsFiber13.2 gramsSugars2.2 gramsSaturated fat11.8 gramsSodium18 mg(1% RDA)Magnesium39 mg(10% RDA)Potassium284 mg(14% EMR)
Ingredients (makes 1 serving)
Instructions
- Combine the chia seeds, coconut milk, water, pumpkin puree, 1/2 tsp pumpkin spice mix, Erythritol and stevia. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter).
- Mix and transfer into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge. If the chia pudding is too thick, add 2 to 4 tablespoons of water or almond milk. Top with some cinnamon or pumpkin spice mix just before serving.
- Enjoy! Store in the fridge for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 jar)
| Net carbs | Protein | Fat | Calories |
|---|
| Chia seeds |
| 1.6 g | 6.4 g | 10.2 g | 163 kcal |
| Coconut milk (full-fat, unsweetened) |
| 1.6 g | 1.1 g | 12.1 g | 111 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Pumpkin purée, unsweetened, canned or homemade |
| 2.6 g | 0.6 g | 0.1 g | 17 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice) |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Total per serving, 1 jar |
| 6.6 g | 8.1 g | 22.4 g | 295 kcal |
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