Pumpkin spice is in the air, which means fall is in full swing. You cannot go out without seeing pumpkin spice! From coffee creamers and baked treats to lattes and more, pumpkin spice is in nearly everything. Not only is pumpkin spice or pumpkin pie glorious, but it is also warming, comforting, and tasty. And the great thing about this recipe is that you can enjoy it without the added sugars and excess calories.

Pumpkin puree, not sugary pumpkin pie filling, is highly nutritious. Orange pumpkins are naturally rich in potassium, calcium, phosphorus, and vitamin A, which is a key nutrient for eye health. Like other orange fruits and vegetables, pumpkins have lots of beta-carotene, an integral antioxidant that may keep your skin glowing. The fiber in pumpkin puree helps you feel full, so you won’t reach for unnecessary snacks after eating it. But pumpkin isn’t the only star of the show in this recipe. The chia seeds provide an impressive nutritional profile.

Chia seeds provide a similar amount of omega-3 fatty acids as ground flaxseed, but it is in the form of alpha linolenic acid (ALA). They are rich in fiber, which may help reduce cholesterol levels and promote healthier digestion. Because chia seeds can clump easily in this chia pudding, you have to whisk thoroughly before placing in the fridge to set overnight. After about six hours in the fridge, the liquid-like mixture thickens to turn into a pudding that has a similar texture to tapioca. Enjoy it as a healthy dessert or as a nutritious breakfast. Just as a reminder, though, this is only for people who are not cleansing because it is not raw vegan.