Chia and hemp seed ‘pumpkin pie’ pudding

Thanksgiving is just around the corner and we are SO EXCITED at the Bollinger house. This is one of my favorite holidays; we take time to reflect on the blessings that God has given us and spend time with close friends and family. But there’s another thing we love about this day… the food!

For many of us, the holiday season is a month-long time of breaking our diets and eating delicious – often unhealthy – foods. But that doesn’t have to be the case! This pumpkin pie pudding is a holiday favorite and is packed with nutrients that can fight disease and keep you feeling healthy and vibrant straight into the new year.

This high protein, high fiber, high fat, low carb pudding is vegan and can be enjoyed as part of a ketogenic diet.

Did you know that hemp seeds are a superfood? They’re absolutely loaded with essential fatty acids and are high in protein, which helps maintain muscle while boosting metabolism and slowing digestion so you feel full longer.

Hemp seeds and hemp seed oil are among the richest plant-based sources of omega-3 fatty acids – including docosahexaenoic acid (DHA) – which has been shown to protect the heart, brain, and cardiovascular systems. Hemp seed oil is also a powerful antioxidant and anti-inflammatory food product that aids in boosting immune function.

Chia seeds are another great source of essential fatty acids – especially omega-3s. Omega-3 fatty acids help improve heart health, brain health, and mental health. They can also fight inflammation, autoimmune disease, and even cancer!

Improved cardiovascular health is an excellent way to reduce your cancer risk. But omega-3s do more than that. These fatty acids have been shown to reduce the risk of prostate cancer, breast cancer, and colorectal cancer. For those who consume the most omega-3s, the risk for colorectal cancer was reduced by over 50%!

Pumpkins are a staple of the holiday season, but they also follow the Ayurvedic tradition of eating with the seasons. In fact, pumpkins are loaded with carotenoids that are powerful, cancer-fighting nutrients with many other benefits.

Nutritionists recommend consuming controlled quantities of complex carbohydrates rich in dietary fiber to lower your risk of prostate cancer. Foods like pumpkin (along with squash, quinoa, sweet potatoes, and bananas) help give your body the minerals it needs to remain healthy and disease-free.

The best part about this keto-friendly recipe? It only takes about 10 minutes to make! Check out my recipe below for a holiday dessert that will keep your family healthy, happy, and coming back for more.

Make Your Own Pumpkin Spice!

If you don’t have pumpkin spice on hand… make your own! Here’s a simple, healthy version you can store away for later.

Chia & Hemp Seed “ Pumpkin Pie” Pudding

Prep Time: 10 minutes

Total Time: 60 minutes

Yield: 6 ½-cup servings


  • 1 14-oz (400 ml) can full fat unsweetened coconut milk
  • 2/3 cup pumpkin puree (plain pumpkin, not pumpkin pie mix)
  • 6 tablespoons chia seeds
  • 6 tablespoons hemp seeds
  • ½ teaspoon vanilla
  • ½ tablespoon pumpkin pie spice
  • Dash of high quality salt
  • Organic liquid stevia, monk fruit, or other keto-friendly sweetener, to taste


  1. Pour coconut milk into a glass bowl and gently whisk under all lumps are gone.
  2. Add remaining ingredients and mix with a spoon or whisk until well combined. While mixing, add sweetener sparingly until desired level of sweetness is reached.
  3. Leave in one large bowl or spoon into individual serving bowls, cover, and chill in refrigerator for at least 30-60 minutes or overnight.


Serving Tips: Garnish if desired with a sprinkle of chopped nuts, cranberries, cocoa nibs, or shredded coconut. To make it more like a breakfast porridge (oatmeal), gently warm and add a splash of nut milk or coconut milk.

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