Sugar-Free No-Cook Pumpkin Pudding

Pumpkin Pudding
TOHRU MINOWA/a.collectionRF/Getty Images
Total Time 5 min
Prep 5 min, Cook 0 min
Yield 8 servings (117 calories each)

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!).

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!


  • One 15- to 16-ounce can pumpkin (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
  • One 6-serving-size box (5.1 ounces) instant (no-cook) sugar-free vanilla or butterscotch pudding
  • 1 teaspoon vanilla extract if using butterscotch pudding
  • 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, vanilla (if using butterscotch pudding), 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.
  1. Top each serving with toasted pecans, if desired.

Ingredient Substitutions and Additional Healthy Pumpkin Recipes

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.

For more healthy pumpkin dishes to serve at your Thanksgiving table or enjoy on your own, give any of these tasty recipes a try:

  • Creamy Spicy Pumpkin Soup: This warming soup is accented with ginger, coriander, cinnamon, and nutmeg.
  • A Healthier Pumpkin PieThose who are gluten-free (or watching their carbohydrate count) can enjoy this pumpkin pie since this crust is made with pecans instead of flour.
  • Gluten-Free New York-Style Pumpkin CheesecakeNo need to feel left out on Thanksgiving with this gluten-free cheesecake. The spices complement the creamy filling and almond meal crust, making this a nice alternative to pumpkin pie.

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