5-Minute Pumpkin Chia “Ghost Cups”
A quick and creamy Halloween recipe that is dairy free and low sugar. Perfect for adults over 60 who want festive fun without a sugar crash. Ready in five minutes with simple pantry ingredients.
Halloween Treat You’ll Love After 60: 5-Minute Pumpkin Chia “Ghost Cups”
If you want something festive that still helps you thrive beyond 60, this little treat is a winner. It is soft on teeth and gums, easy to digest, and naturally low in sugar. Plus it looks adorable on a party tray. Let’s flex your plant power with a creamy pumpkin chia base and a coconut yogurt “ghost” swirl on top.
The Recipe: Pumpkin Chia “Ghost Cups”
Serves: 2 to 3
Time: 5 minutes prep, 15 minutes chill (or enjoy right away)
Ingredients
- 1 cup unsweetened coconut yogurt, divided
- ¾ cup pumpkin purée
- 2 tbsp chia seeds
- 1 to 2 tsp maple syrup or 2 chopped soft Medjool dates
- 1 tsp vanilla extract
- ¾ tsp pumpkin pie spice
- Pinch of sea salt
- Optional crunchy topping: 2 tbsp pumpkin seeds and 1 square dark chocolate, finely chopped
Instructions
- Mix the base: In a bowl, whisk ½ cup coconut yogurt with pumpkin purée, chia seeds, sweetener, vanilla, spice, and salt until smooth.
- Portion: Spoon into clear glasses or small ramekins.
- Make the ghosts: Dollop the remaining ½ cup coconut yogurt on top in little peaks. Use the tip of a spoon to shape “ghosts.” Dot tiny “eyes” using a toothpick dipped in melted dark chocolate or a single cacao nib each.
- Chill or serve: Chill 15 minutes to thicken. Top with chopped pumpkin seeds and chocolate if you like.
Nutrition-forward notes
- Fiber and fullness: Chia adds soluble fiber to support digestion.
- Gentle on gums: Soft and creamy texture supports tender gums.
- Stable energy: Pumpkin and chia provide slow release carbs and healthy fats.
Make It Yours
- No added sugar: Skip maple syrup and blend in a super ripe banana for sweetness.
- Higher protein: Stir in 1 scoop unflavored or vanilla plant protein or whisk in 3 tbsp silken tofu until creamy.
- Extra spice: Grate fresh ginger or add a pinch of cardamom.
- Low FODMAP friendly: Use lactose free or coconut yogurt and sweeten lightly with maple syrup to tolerance.
Storage
Refrigerate covered for up to 3 days. The chia thickens over time. If it gets too thick, loosen with a splash of coconut yogurt.
Simple Ways to Enjoy Halloween in Your 60s
- Early evening walk-about: Visit a few decorated streets before dark. Bring a warm tea in a travel mug.
- Treat swap platter: Set out small bowls of nuts, clementines with jack-o-lantern faces, dark chocolate squares, and these Ghost Cups.
- Cozy movie hour: Light a cinnamon candle, put on a favorite classic, and serve mini portions in espresso cups.
- Porch party: Create a quiet seating area with throw blankets and mellow background music. Offer both sweet and savory bites.
- Stay steady with hydration: Alternate tea or water between nibbles.
- Gentle movement reset: A 10 minute post-treat stretch helps digestion and joints feel good.
Frequently Asked
Can I use Greek yogurt instead of coconut yogurt?
Yes. If you include dairy, use plain Greek yogurt and sweeten to taste.
Can I make this for a crowd?
Absolutely. Multiply ingredients, portion into shot glasses, and pipe the yogurt “ghosts” for a fun display.
I am watching sugar. What is best here?
Use unsweetened yogurt, skip added sweetener, and rely on ripe banana or just the pumpkin spice aroma. Add cinnamon for a naturally sweet feel.
Quick Party Menu Pairings
- Savory: Roasted sweet potato rounds with avocado mash and chili flakes
- Crisp: Sliced pears with a squeeze of lemon and cracked pepper
- Sip: Herbal chai or ginger tea
Final Touch
If you enjoyed this, you will love my free 7-Day Plant-Based Flex Kickstart Guide with simple recipes and a grocery list designed for energy, digestion, and happy joints. Sign up on PlantBasedFlex.com and I will send it to your inbox.
Ready to set these out on your table tonight and keep the fun light and joyful? Flex your plant power and enjoy a sweet Halloween that loves you back. 🎃
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
💌Want plant-based tips each week
Join the Plant Based Flex newsletter. It’s free, and when you confirm your email I’ll send you a 7-Day Kickstart Wellness Bundle to help you thrive beyond 60.