You’re going to love this deliciously creamy Pumpkin Spice Rice Pudding with Chia for the easiest healthy breakfast in fall! This pumpkin rice pudding recipe is packed with plant-based protein, healthy fats, and fiber (and health-boosting vitamins and antioxidants!) thanks to chia seeds, pumpkin puree, and whole grain jasmine rice– making it the perfect post-workout breakfast.
This easy breakfast recipe is naturally gluten free, optionally dairy free and vegan, refined sugar free, and taste exactly like a spoonful of pumpkin pie. I love making a big batch for the week to have on hand for a healthy breakfast meal prep or as a high protein snack. Top with my quick candied pecans for the perfect healthy fall recipe.
This pudding is a part of my manifesto to activate society to elevate rice pudding to an oatmeal-level breakfast status. It has better texture than mushy, old oatmeal, and if you make it my way, it’s even healthier! I show you how to pack your pudding with ALL the macronutrients like protein, fat, and fiber that keep you happy and full, but also vitamins and antioxidants that boost your overall health here!
Here’s the part to really nerd out over: studies show that eating plant-based recipes with antioxidant and fiber-rich ingredients like pumpkin, jasmine rice, and chia seeds can decrease the risk of chronic diseases like metabolic syndrome, obesity and type 2 diabetes. Gleam so many more insights on feeling your best through chronic illness on my recent episode with Meghan O’Rourke.
Ingredients in Pumpkin Spice Rice Pudding
You’ll need just a few simple ingredients to make this nutritiously creamy rice pudding base. Most of which are probably already in your pantry. Here’s what you’ll need:
- Rice: I think Jasmine rice works best for this recipe for texture as well as adding in iron to your diet, an essential mineral that’s one of the most common nutritional deficiencies!
- Milk: you can use any kind of milk for this recipe, or make it dairy free and vegan with a plant-based milk alternative.
- Pumpkin puree: Beyond adding fall flavor, studies show that eating pumpkin, which is high in antioxidants and fiber, helps decrease the risk of a number of chronic diseases
- Maple syrup: to add a dash of natural sweetness, we use real maple syrup.
- Sea salt: this makes the flavors pop, but also adds trace minerals that boost our overall health.
- Eggs (optional): eggs gives the rice pudding a creamy texture along with a boost of protein, but if you’re vegan feel free to skip it.
- Chia seeds: packed with omega-3 and protein, this tiny superfood makes the rice pudding super creamy and filling.
- Vanilla extract: use real vanilla extract to add that dessert-worthy flavor with anti-inflammatory benefits!
What makes this Pumpkin Spice Pudding so healthy?
Just like you and I, this rice pudding has goals beyond being a snack. I created this pumpkin spice rice pudding recipe with powerful, functional ingredients to help add real health benefits to your breakfast. Eat this if you want any of these health benefits:
- Anti inflammation: pumpkin has shown in studies to reduce symptoms of arthritis
- Anxiety relief: vanilla is proven to boost moods and alleviate mental stress
- Glowing skin: eggs are shown to promote skin health and aging
- Constipation relief: chia seeds help alleviate constipation and promote regularity
- Healthy heart: jasmine rice is proven to help decrease the risk of cardiovascular disease
- Weight loss: pecans are shown to provide long-lasting energy that promotes weight loss
Make it a resistant starch for weight loss!
Eat carbs for weight loss? Yes, friend! You can easily make this rice pudding a recipe for weight loss (and more) by letting it cool before you eat it. That’s the big secret. The science of resistant starches is SO fascinating. In terms of rice, when it’s cooled and then eaten, it turns into a resistant starch which acts as a prebiotic, helping to feed the gut’s good bacteria. Its metabolized like fiber and brings amazing health benefits for digestion, weight loss, blood sugar balance, and inflammation. Intrigued? I thought you might be. Check out my podcast episode with the Glucose Goddess ASAP.
Top it with Quick Candied Pecans
I’m telling you, don’t skip the candied pecans! It’s SO worth the little bit of extra effort it takes to make them. You don’t even have to measure anything.
- Add one big handful of pecans to a non-stick pan over medium-high heat. When they smell toasty and fragrant, add a drizzle of maple syrup, a sprinkle of sea salt, and a few, generous dashes of pumpkin pie spice or cinnamon and cardamom.
- Toss the pecans around to cover them in the spices and syrup and cook for 30 seconds, until all of the maple syrup is gone from the pan and the nuts are coated.
- Pour the pecans out onto a parchment lined pan and spread them out to dry and get crispy. Make sure there’s space between them, so they don’t dry in a giant clump. That’s it!
Pumpkin Spice Rice Pudding in 3 easy steps
You’ll need about about 25 minutes and one pot to make them!
- Make the base. In a medium pot, combined the rice, milk, and salt and bring it to a boil over medium-high heat. Once boiling, reduce the heat to low and cover. Let it simmer for 20 minutes.
- Stir in the mix-ins. Stir in the pumpkin, vanilla extract, chia seeds, and maple syrup. Add the beaten egg (if using) and cook on low for 2 more minutes, stirring constantly.
- Add toppings and enjoy. Divide the mixture into two mason jars or bowls and either save them for later or add your favorite toppings and eat while it’s warm with a friend or family member!
Make it ahead of time
This pumpkin rice pudding is the perfect healthy meal prep breakfast. Make a big batch and divide the servings out into airtight containers or mason jars to have ready in the fridge, ready to grab and go. Just keep it refrigerated or in a cold lunch box until ready to eat!
How to make it vegan or dairy free
Looking to make this pumpkin spice rice pudding vegan or dairy free? Easy done.
- Use your favorite dairy-free or plant-based milk
- Omit the eggs, if vegan.
More fall breakfast ideas to try:
I hope you enjoy, and tag me if you make this Easy Pumpkin Spice Rice Pudding on Instagram (@lizmoody)— I can’t wait to see!Print
- 1/3 cup uncooked medium-grain white rice like jasmine
- 1.5 cups milk of choice
- 1/4 teaspoon fine grain sea salt
- 1/2 cup canned pumpkin purée
- 2 tablespoons maple syrup
- 1/2 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- 1 egg, beaten
- 1 tablespoon chia seeds
- 1/2 cup raw pecans
- 1–2 tablespoon maple syrup
- 1/2 teaspoon+ pumpkin spice or cinnamon (to taste)
- Pinch of fine grain sea salt
- In a medium pot, combined the rice, milk, and salt. Bring it to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20 minutes.
- Meanwhile, make the candied pecans. Line a baking sheet with parchment paper. Place a non-stick skillet over medium-high heat and add the pecans. Toast for 2-3 minutes, until fragrant. Drizzle in the maple syrup and add the pumpkin spice (or cinnamon) and sea salt. Cook for 30 seconds or until the maple syrup is coating the pecans and gone from the pan. Pour onto a parchment lined pan so the pecans are spread out and let them dry.
- To the pot of rice, stir in the pumpkin, maple syrup, vanilla, pumpkin spice, egg (if using), and chia seed. Cook on low for 2 more minutes, stirring constantly.
- Serve warm, or let it cool in the fridge. Top with the candied pecans when ready to eat!