Is this vegan pumpkin pudding really AIP-compliant?

Yes. Every ingredient in this recipe is compliant with the elimination phase of the Autoimmune Protocol. There are no nightshades, no eggs, no grains, no legumes, no dairy, no nuts or seeds and no refined sugar. Tigernut flour is technically not a nut but a tuber, so it is fully AIP-approved.

Can I use canned pumpkin puree?

Absolutely. Canned pumpkin puree works perfectly and is convenient year-round. Just make sure the label lists only pumpkin with no added spices, sugar or fillers. Alternatively, you can roast and puree a sugar pumpkin or butternut squash yourself for a homemade version.

What can I use instead of tigernut flour?

If you are not strictly following AIP, arrowroot starch or tapioca starch both work well as thickeners, though the texture will be slightly different. For a fully AIP option, you could also use a small amount of green banana flour, starting with just one tablespoon.

How long does this pudding keep in the fridge?

Stored in covered jars or containers, the pudding keeps well for up to four days in the refrigerator. Give it a gentle stir before serving if any liquid has separated on top.

Can I freeze this pumpkin pudding?

You can freeze it, though the texture will change slightly after thawing as coconut milk can separate when frozen. For the best result, thaw it overnight in the fridge and blend it briefly again before serving. It also works really nicely eaten semi-frozen as a pumpkin ice cream alternative.

Is this pudding suitable for kids?

It is a great option for children, especially those with food allergies or intolerances. The sweetness is mild and the spices are gentle. You can reduce the ginger slightly for younger palates and top with a little extra coconut cream to make it feel more like a treat.

Creamy Vegan Pumpkin Pudding (Paleo, AIP, No-Bake)

Name: Creamy Vegan Pumpkin Pudding (Paleo, AIP, No-Bake)
Prep time: 10 min
Total time: 1 h 10 min
Yield: 4 servings
Cuisine: American
Ingredients: 400 g pumpkin puree (pure pumpkin, not pumpkin pie filling); 200 ml full-fat coconut milk (shake the can well before opening); 2 tbsp tigernut flour (acts as a thickener and adds prebiotic fibre); 2 tbsp raw honey or pure maple syrup (adjust to taste); 1.5 tsp ground cinnamon (use Ceylon cinnamon for best flavour); 0.5 tsp ground ginger (AIP-compliant warming spice); 0.25 tsp ground mace (AIP-compliant alternative to nutmeg); 0.25 tsp fine sea salt; 1 tsp pure vanilla powder (use powder not extract to keep AIP-compliant); 2 tbsp coconut cream (chilled, for topping)

Gluten-FreeVeganDairy-FreeNo-BakeRefined Sugar-FreePaleoNut-FreeEgg-Free

Prep Time10 min

Chill Time1 hr

Servings4

Calories148 kcal

Health Score8/10

↓ Jump to recipe

Creamy Vegan Pumpkin Pudding (Paleo, AIP, No-Bake)

If you follow an autoimmune protocol or paleo lifestyle, finding a dessert that genuinely feels indulgent without derailing your health goals can feel like a constant uphill battle. This creamy vegan pumpkin pudding is here to change that. It is completely free from grains, dairy, eggs, nuts, refined sugar and nightshades, making it one of the most inclusive fall desserts you can whip up. It comes together in around 10 minutes with no cooking required, and the result is a smooth, velvety pudding that tastes like pumpkin pie in a cup. If you are navigating AIP reintroductions or simply want a cleaner autumn treat, this recipe belongs in your regular rotation.

The ingredient list is short and every single item is doing real nutritional work. Pumpkin puree is the hero here, bringing natural sweetness, a gorgeous orange colour and a generous hit of beta-carotene, potassium and fibre. Full-fat coconut milk gives the pudding its luscious, creamy body without any dairy at all. The fat content in coconut milk also helps slow the absorption of the natural sugars from the pumpkin, which is great news for blood sugar balance. Raw honey or maple syrup adds just a touch of sweetness, and you can easily dial this back to suit your own palate. Tigernut flour acts as a gentle thickener and brings a subtle earthy sweetness along with prebiotic fibre that feeds beneficial gut bacteria. Cinnamon, ginger powder and a pinch of mace round out the warming spice profile, all of which are AIP-compliant and bring their own anti-inflammatory properties to the bowl.

The texture lands somewhere between a thick mousse and a classic pudding, smooth and creamy with just enough body to hold its shape in a small glass or ramekin. The flavour is warmly spiced and gently sweet, with the earthiness of pumpkin coming through clearly without being overwhelming. Serve it chilled straight from the fridge, topped with a drizzle of coconut cream and a dusting of cinnamon for a simple but beautiful finish. It also works beautifully layered with AIP-friendly granola made from tigernut flakes for a little textural contrast. For a dinner party presentation, spoon it into small shot glasses and top each one with a single peeled tigernut and a cinnamon stick. It looks far more impressive than the effort it takes to make.

From a dietary standpoint, this pudding punches well above its weight. Each serving delivers a meaningful amount of fibre from both the pumpkin and tigernut flour, supporting healthy digestion and satiety. The calorie count is kept modest by using pumpkin as the bulk of the recipe rather than heavy cream or nut butters. There is no refined sugar anywhere in the recipe, no gluten, no grains, no legumes and no dairy, ticking every box for paleo and AIP compliance. Pumpkin is also rich in vitamin A, vitamin C and zinc, all nutrients that play an important role in immune regulation, which makes this pudding genuinely supportive for anyone following the autoimmune protocol for inflammatory or autoimmune conditions. It is a dessert you can feel good about serving to yourself and your family, without compromise.

Ingredients

Serves:4

400 g pumpkin puree (pure pumpkin, not pumpkin pie filling)
200 ml full-fat coconut milk (shake the can well before opening)
2 tbsp tigernut flour (acts as a thickener and adds prebiotic fibre)
2 tbsp raw honey or pure maple syrup (adjust to taste)
1.5 tsp ground cinnamon (use Ceylon cinnamon for best flavour)
0.5 tsp ground ginger (AIP-compliant warming spice)
0.3 tsp ground mace (AIP-compliant alternative to nutmeg)
0.3 tsp fine sea salt
1 tsp pure vanilla powder (use powder not extract to keep AIP-compliant)
2 tbsp coconut cream (chilled, for topping)

Instructions

1
Add the pumpkin puree and full-fat coconut milk to a blender or food processor. Blend on high for about 30 seconds until completely smooth and well combined.
Make sure your coconut milk is at room temperature so it blends evenly without any lumps.
2
Add the tigernut flour, honey or maple syrup, cinnamon, ground ginger, mace, sea salt and vanilla powder to the blender. Blend again for another 30 to 45 seconds until everything is silky smooth.
Taste at this point and adjust sweetness or spice level to your preference before chilling.
3
Pour the mixture through a fine mesh sieve into a jug, pressing it gently with a spatula. This step is optional but gives you the smoothest possible texture.
Skipping the sieve is totally fine if you are happy with a slightly more rustic texture.
4
Divide the pudding evenly between four small glasses, ramekins or jars. Each should be roughly 120ml in size.
5
Cover each glass loosely with cling film or a small plate and refrigerate for at least 60 minutes, or until the pudding has set to a spoonable consistency.
For a firmer set, chill for 2 to 3 hours or overnight. The tigernut flour continues to thicken as it rests.
6
When ready to serve, spoon a small dollop of chilled coconut cream on top of each pudding and finish with a dusting of ground cinnamon. Serve immediately.
Chill your coconut cream separately in the fridge overnight so it whips up thick and creamy.

Nutrition per serving

148kcal

Calories

1.8g

Protein

18.2g

Carbs

8.4g

Fat

3.6g

Fibre

9.1g

Sugar

112mg

Sodium

Pro Tips

✓
Use a high-speed blender rather than a hand whisk to get the smoothest, creamiest texture possible.
✓
Tigernut flour thickens gradually as it chills, so do not worry if the mixture looks loose right after blending.
✓
Ceylon cinnamon has a gentler, more complex flavour than cassia cinnamon and is worth seeking out for this recipe.
✓
If your pumpkin puree is very watery, drain it through a cheesecloth for 10 minutes before using it to prevent a looser pudding.
✓
Maple syrup gives a slightly deeper, more caramel-like sweetness, while raw honey adds a floral note. Both work beautifully here.
✓
For a party, make these a day ahead and keep them covered in the fridge. Add the coconut cream topping just before serving.

Frequently Asked Questions

Variations

•
Maple Spice Version
Swap honey for pure maple syrup and add an extra quarter teaspoon of ground cinnamon for a deeper, more complex spiced flavour that leans into classic pumpkin pie territory.
•
Pumpkin Chia Pudding
If you are in the paleo reintroduction phase and seeds are back on the menu, replace the tigernut flour with 3 tablespoons of chia seeds. Stir well, then chill for at least 4 hours for a thicker, seed-based texture with even more fibre.
•
Tropical Pumpkin Pudding
Add 2 tablespoons of coconut butter to the blender along with a small squeeze of fresh lime juice. This gives the pudding a tropical, almost cheesecake-like richness that is still completely AIP and vegan.
•
Butternut Squash Version
Roasted and pureed butternut squash works as a direct swap for pumpkin puree if pumpkin is not in season. The flavour is slightly sweeter and nuttier, and the colour is a beautiful deep golden orange.

Substitutions

•
Full-fat coconut milk → Coconut cream (Using coconut cream instead produces a richer, thicker pudding with a higher fat content. Reduce to 150ml as it is more concentrated than regular coconut milk.)
•
Raw honey → Pure maple syrup (A direct 1:1 swap. Maple syrup is fully vegan, while honey is not considered vegan by strict standards. Both are AIP and paleo compliant.)
•
Tigernut flour → Arrowroot starch (Use 1 tablespoon of arrowroot starch instead of 2 tablespoons of tigernut flour. Note that arrowroot does not provide the same prebiotic fibre benefit. This substitution is paleo but not strictly AIP elimination phase.)
•
Ground mace → Ground cloves (A very small pinch of ground cloves, no more than an eighth of a teaspoon, can replace mace. Both are AIP-compliant. Cloves are much stronger so use sparingly.)
•
Vanilla powder → Vanilla paste (Vanilla paste works if it contains no alcohol. Check the label carefully. Vanilla extract often contains alcohol which is avoided on strict AIP, so powder is the safest choice.)

🧊 Storage

Store the pudding in airtight jars or covered ramekins in the refrigerator for up to 4 days. Stir gently before serving if any separation occurs. Do not leave at room temperature for more than 2 hours.

📅 Make Ahead

This pudding is ideal for making ahead. Prepare it fully up to 3 days before serving and keep it covered in the fridge. Add the coconut cream topping only when you are ready to serve so it stays fresh and fluffy.