Sugar-Free No-Cook Pumpkin Pudding Recipe

Pumpkin Pudding
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Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 8

Nutrition Highlights (per serving)

105 calories
1g fat
13g carbs
2g protein
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Nutrition Facts
Servings: 8
Amount per serving  
Calories 105
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 811mg 35%
Total Carbohydrate 13g 5%
Dietary Fiber 2g 7%
Total Sugars 9g  
Includes 6g Added Sugars 12%
Protein 2g  
Vitamin D 1mcg 5%
Calcium 93mg 7%
Iron 1mg 6%
Potassium 203mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This no-cook, sugar-free instant pumpkin pudding recipe is high in nutrition and very easy to make. It starts with a base of instant pudding mix—sometimes convenience foods are nice, and since the pudding mix is sugar-free, it won't hurt the nutritional value of the recipe too much.

This recipe uses unsweetened soy milk for a low-carbohydrate count, but milk, unsweetened almond milk, or water mixed with cream all work. Make sure you use canned pumpkin and not pumpkin pie filling—the latter has added ingredients like sweeteners. The canned pumpkin is pure cooked pumpkin, which is chock full of vitamins and minerals (1 cup of pumpkin provides 100 percent of our daily requirement of vitamins A and C!).


  • 2 cups canned pumpkin puree (not pumpkin pie filling)
  • 2 cups unsweetened soy milk, divided
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 5.1-ounce instant sugar-free vanilla pudding
  • 1/4 cup toasted pecans for topping (optional)


  1. In a medium bowl, whisk together canned pumpkin, 1 cup unsweetened soy milk, cinnamon, nutmeg, and ginger.

  2. While whisking, add the pudding mix, and the remaining 1 cup of unsweetened soy milk. Whisk well to fully combine. (You can also use a stick blender.)

  3. The pudding will continue to thicken a little over time. You can add more liquid and/or spices for the consistency and flavor you prefer. Chill until set.

  4. Top each serving with toasted pecans if desired.

    Variations and Substitutions

    • Add cream. If you'd like to use water combined with cream for the liquid, a ratio of 3 parts water to 1 part cream is ideal—so, in this recipe, 1 1/2 cups water to 1/2 cup cream. If you are watching your carbohydrates, keep in mind the carbohydrate count will change; the calories will also differ from what is listed here.


  • Serve in a pumpkin. For a pretty and impressive presentation, use miniature sugar pumpkins as individual bowls. Cut off the tops (reserving to place on top later, if desired) and scoop out the insides making sure the pumpkin is clean of pulp. Fill each with the pudding for an adorable dessert!

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By Laura Dolson
Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks.