Ingredients
-
3 cups (680 g) plain 2% Greek yogurt, such as Fage Total 2%
-
1 cup (245 g) canned pumpkin purée (not pumpkin pie filling, which is pre-sweetened)
-
1/2 cup (120 ml) 2% milk
-
1 tbsp (20 g) pure maple syrup
-
2 tsp pumpkin pie spice
-
1 tsp vanilla extract
-
1/8 tsp fine salt
-
1/4 cup (48 g) chia seeds
-
1/2 cup (55 g) pecans, roughly chopped
-
Optional: 1 tsp more maple syrup, if you find it too tart (see nutrition note)
-
Optional: pinch of ground cinnamon, for dusting
Allergens Contains: Milk (yogurt, milk), tree nuts (pecans).
Instructions
-
1
In a large bowl, whisk the yogurt, pumpkin, milk, maple syrup, pumpkin pie spice, vanilla, and salt until completely smooth and evenly orange, with no white streaks left. Taste now: Greek yogurt is tangy, and if it's too sharp for you, whisk in the optional teaspoon of maple.
-
2
Stir in the chia seeds, wait 10 minutes, then stir again to break up any clumps — this is what keeps the texture even rather than gluey in spots. Divide among four jars or glasses, about 290 g (a heaping cup) each.
-
3
Cover and refrigerate at least 4 hours or overnight, until spoonably thick and the chia seeds are soft rather than crunchy when you bite one.
-
4
Meanwhile, toast the pecans in a dry skillet over medium-low heat for 4 to 5 minutes, shaking often, until they smell nutty and darken a shade. Tip them onto a plate right away so they don't scorch in the hot pan.
-
5
Just before serving, top each pot with 2 tablespoons (about 14 g) of pecans and a dusting of cinnamon. For more warmth, a pinch more spice does more than extra maple would.
Meal Prep Tip
The pots keep 4 days in the fridge, covered, so one batch covers Halloween week. Store the toasted pecans separately at room temperature and add them just before eating so they stay crunchy instead of softening in the yogurt.
Storage & Food Safety
Keep refrigerated at 40°F or below and eat within 4 days. Don't leave the pots at room temperature for more than 2 hours (1 hour if it's above 90°F). For children under 4, leave off the pecans or grind them to a fine crumb — whole and chopped nuts are a choking hazard at that age.
Make It Yours
Dairy-free
Use unsweetened plain soy yogurt and unsweetened soy milk, which keep most of the protein. Coconut yogurt gives a similar texture but drops protein by about 15 g per serving.
Nut-free
Top with 2 tablespoons of roasted pepitas instead of pecans. You keep the crunch, gain about 3 g of protein per serving, and remove the tree-nut allergen.
Lower-sugar
Leave out the maple and add 1/2 tsp more vanilla. Added sugar drops from 3 g to about 0 g per serving; total sugars stay around 9 g, which come naturally from the yogurt, milk, and pumpkin.
Heartier
Double the pecans to 1/4 cup per pot for active days. Adds about 95 calories and 10 g of mostly unsaturated fat per serving.
Budget or pantry-only
Swap the pecans for walnuts, which usually cost less and have nearly identical nutrition. Any plain 2% Greek yogurt works, including store brand; check that it has 0 g added sugars.
Nutrition
Per serving (1 pot, about 290 g) — estimate. The optional extra teaspoon of maple adds about 5 calories and 1 g added sugar per serving.
Calories
330
Net Carbs
15g
Total Carbs
22g
Fiber
7g
Total Sugars
12g
Added Sugars
3g
Protein
22g
Fat
18g
Saturated Fat
4g
Sodium
150mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DessertHigh ProteinMake-aheadPumpkinNo-CookComplex-Carb
