Thyroid-Friendly Pumpkin Pie Chia Pudding

Craving a cozy fall treat that’s as nourishing as it is delicious? Look no further than this Pumpkin Pie Chia Pudding! It’s the perfect blend of warming spices like cinnamon, nutmeg, and ginger, paired with the creamy texture of chia seeds and pumpkin puree. Whether it’s breakfast, a snack, or dessert, this recipe will satisfy your pumpkin spice cravings any time of day.

If you’re a fan of all things pumpkin spice, you’ll love this easy-to-make treat. Not only is it delicious, but it’s also packed with thyroid-friendly nutrients like fiber, anti-inflammatory omega-3s, and the superfood benefits of chia seeds. Plus, it’s gluten-free, dairy-free, and Paleo-compliant, making it a great option for a variety of dietary needs.

Enjoy a thyroid-friendly taste of Thanksgiving year-round with this creamy, nutrient-packed recipe! Scroll down to discover the health benefits of its key ingredients, and grab the printable recipe to whip up your new favorite fall treat.

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Why Chia Seeds? A Thyroid-Healthy Superfood

If you’ve followed my blog, you know I’m a big fan of chia seeds for their powerful health benefits. These tiny seeds may look unassuming, but they’re packed with anti-inflammatory nutrients that support thyroid health, digestion, and sustained energy. Here’s why chia seeds are a fantastic addition to your diet:

• High in Fiber: Chia seeds are rich in fiber, which supports gut health and helps balance blood sugar levels. The soluble fiber in chia seeds absorbs water, creating a gel-like consistency that promotes satiety and aids digestion.
• Omega-3 Fatty Acids: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which help manage inflammation—a crucial benefit for thyroid health and autoimmune conditions.
• Calcium Rich: Chia seeds are an excellent source of calcium, providing around 179 mg per ounce (about 2 tablespoons). For those who are dairy-free, chia seeds offer a valuable plant-based way to support daily calcium intake. Calcium is essential for maintaining strong bones and teeth, muscle function, and nerve signaling, making it crucial for overall health. Since dairy-free diets may lack traditional calcium sources, incorporating chia seeds into meals—like chia pudding or smoothies—can help ensure you’re meeting your calcium needs naturally, especially when fortified foods or supplements aren’t preferred.
• Rich in Antioxidants: These little seeds are also packed with antioxidants that protect the body from free radical damage, supporting overall wellness.
• Anti-Inflammatory: Chia seeds are loaded with nutrients that help reduce inflammation, which is especially important for managing thyroid-related conditions. Their omega-3 content, combined with those antioxidants, makes them a key player in combating chronic inflammation.
• Plant-Based Protein: Chia seeds provide a source of plant-based protein, which can be especially helpful for balancing energy throughout the day.

Adding chia seeds to this pumpkin pie pudding means you’re getting a nutrient-dense, thyroid-friendly treat with all the cozy flavors of pumpkin spice!

For more thyroid-healthy recipes featuring chia seeds, try this Horchata Chia Pudding, or Citrus Chia Fresca! 

DIY Pumpkin Pie Spice Blend

All out of Pumpkin Pie Spice? No problem. This simple blend of spices is easy to make at home. Here's a recipe you can use to make your own:

Pumpkin Pie Spice Blend:

• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground allspice
• 1/8 teaspoon ground cloves

Combine all ingredients in a small dish and stir to combine. 

Pumpkin Pie Chia Pudding topped with coconut whipped cream and cacao nibs.

Tips for the Perfect Chia Pudding

• Choose the Right Dairy-Free Milk for You: I recommend canned light coconut milk for this recipe, which strikes a nice balance of richness without excessive calories. If you prefer an extra-creamy texture, try substituting full-fat coconut milk, but do be aware that a can of regular coconut milk contains over 50 grams of fat. For a lighter version, go with your favorite dairy-free milk option, like this Homemade Almond Milk. Most boxed options are going to be lighter than either regular or light canned coconut milk. 

• Adjust the Sweetness To Your Taste: Taste the mixture before refrigerating and adjust the sweetener as desired. 2 tablespoons of maple syrup will yield a barely-sweetened version, while 3 tablespoons is mildly sweet. While it's best to try to minimize sugar in a thyroid-friendly diet, you can adjust the sweetness according to your tastes. If three tablespoons of maple syrup aren't enough for your palate, you can try adding a touch of stevia to dial up the sweetness without dialing up the sugar. Finally, for a sugar-free version, try using monkfruit or stevia. Always start small with these natural sugar substitutes, as a little goes a long way. 

• Make It Ahead: Chia seeds start to gel within five minutes, but to achieve the perfect pudding-like consistency, you'll need to let this hang out in the fridge for at least 4 hours. Give it a stir to help ensure a nice even consistency. This chia pudding keeps well in the fridge for up to 4–5 days, so it’s a great option for meal prepping.

• Add Toppings & Texture: Top your Pumpkin Pie Chia Pudding with a dollop of coconut whipped cream (check out my dairy-free recipe!) or CocoWhip by So Delicious for a true pumpkin pie-like experience. But don't forget to add some crunch! A sprinkle of cacao nibs, chocolate chips, toasted coconut, grain-free granola, or chopped nuts will add that perfect finishing touch. My personal favorite topping combination is CocoWhip, Cacao Nibs, and toasted chopped pecans. It’s a satisfying, nourishing treat that feels indulgent while supporting your thyroid health.

The Thyroid-Healthy Benefits of Pumpkin

In addition to the benefits of chia seeds, pumpkin is another powerhouse ingredient in this pudding. Pumpkin is rich in beta-carotene, an antioxidant that converts to vitamin A in the body, supporting immune function and skin health. Its fiber content aids digestion, and it’s low in calories, making it a filling, nutrient-dense choice for thyroid-friendly recipes.

Thyroid-Healthy Recipe Highlights

• Chia Seeds: Chia seeds are an incredibly nutrient-dense food providing several benefits for Thyroid Thrivers. They are high in antioxidants and key thyroid-supporting nutrients like magnesium, zinc, iron, and B vitamins. A 1-ounce serving of chia seeds (about 2 tbsp.) contains 11 grams of fiber, 5 grams of complete protein, and over 5,000 mg of anti-inflammatory Omega 3s.  

• Pumpkin: 1 serving of winter squash contains between 150% and 450% DV for Vitamin A, which may help reduce the risk of developing hypothyroidism. Winter squash is also high in several other key thyroid-supporting nutrients, including vitamin C, vitamin B6, potassium, magnesium, and dietary fiber. Though it is naturally sweet and filling, the glycemic load for winter squash is very low, with a score of 5 out of 250, making it a good choice for weight loss.

• Coconut Milk: Coconut products such as coconut milk contain a wide array of vitamins and minerals, in addition to healthy fats known as MCTs (medium-chain triglycerides) or MCFAs (medium-chain fatty acids). Consumption of these fats has been touted for various health benefits such as brain health, weight loss, and cholesterol balance. Coconut can also be a positive dietary substitution for refined carbs and sugar, which can diminish thyroid and overall health. NOTE: Full-fat coconut milk does contain an incredibly high amount of fat (approx. 45g per can) so for those watching their weight, using light coconut milk may be a better alternative. 

Make This Pumpkin Pie Chia Pudding Your Own!

This Pumpkin Pie Chia Pudding is a versatile recipe that can be adapted to suit your preferences. Try swapping homemade almond milk for your favorite dairy-free option, adjust the spices to taste, or play with different toppings. With its creamy texture, cozy pumpkin flavor, and health-boosting ingredients, it’s a recipe you’ll want to make all season long.

Enjoy your creamy, thyroid-friendly treat, and let me know if you give it a try!

Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. If you're anything like me, when I started down the path of thyroid-healthy eating I had questions-- lots of them. What I didn't have was a step-by-step system, to get me where I wanted to go. I wasted a lot of time piecing together bits of information about what to eat, what to avoid, and HOW to make thyroid-healthy dietary changes. That’s why I created the Thyroid-healthy Meal Plan Kickstart. Ready to take YOUR healing journey farther, FASTER? Let’s do it. Learn more HERE.

You Might Also Like These Thyroid-Friendly Recipes: 

• Horchata Chia Pudding
• Coconut Macadamia Granola
• Chocolate Protein Smoothie
• Banana Orange Creamsicle Collagen Smoothie
• Blueberries & Lemon Cream