Pumpkin Pie Chia Pudding

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Pumpkin Pie Chia Pudding

Prep: 10 minutes plus chilling • Serves: 4

2 cups oat milk or low-fat milk
1 cup canned 100% pure pumpkin
1/4 cup maple syrup
1/2 cup chia seeds
2 teaspoons pumpkin pie spice
1/4 cup plain low-fat Greek yogurt
4 teaspoons chopped pecans

1. In medium bowl, whisk oat milk, pumpkin and syrup; whisk in chia seeds and pumpkin pie spice until well incorporated. Divide milk mixture into 4 (8-ounce) ramekins or dessert bowls; cover with plastic wrap and refrigerate 3 hours or until thickened. Makes about 3-1/2 cups.

2. Top pudding with yogurt and pecans before serving.

Approximate nutritional values per serving:
259 Calories, 10g Fat (1g Saturated), 2mg Cholesterol, 74mg Sodium,
38g Carbohydrates, 10g Fiber, 18g Sugars, 12g Added Sugars, 8g Protein

Dietitian’s Dish:
> Chia seeds may be tiny, but they pack a mighty nutritional punch with a high concentration of protein, omega-3 fatty acids, phytochemicals and fiber. Sprinkle them on desserts, salads, parfaits or toasts.