Keto Chia Pudding Recipe

Introduction to Creamy Keto Chia Pudding

Creamy keto chia pudding makes the perfect breakfast or after dinner treat! This low carb chia seed pudding is extremely easy to make because it only requires you to mix a few ingredients and then let it set. Max this recipe will take you five minutes to prep so you have more time to do everything else in your busy day! Overnight chia pudding will become your new go to breakfast thanks to its minimal prep time and ease to eat on the go.

An Easy to Make 5 Minute Recipe

This low carb chia seed pudding is extremely easy to make because it only requires you to mix a few ingredients and then let it set. Max this recipe will take you five minutes to prep so you have more time to do everything else in your busy day! Overnight chia pudding will become your new go to breakfast thanks to its minimal prep time and ease to eat on the go.

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Benefits to Chia Seeds

Chia seeds are an interesting little seed, and when I say little I sure do mean it! These small seeds are packed with fiber containing 10 grams in just two tablespoons (or one ounce). They are also full of nutrients such as manganese(30%), magnesium(30%), phosphorus (27%), and calcium (18%) for very few calories.

How Many Carbs are in Chia Seeds?

Another benefit to chia seeds is that because they are gluten free and high fiber, almost all of the carbs inside a seed is fiber. Fiber helps to lower the glycemic load of foods and lower the net carbs per serving of this chia pudding from 9 grams of carbs to 1.

Is Chia Pudding Good for Weight Loss?

Our chia seed pudding recipe is a great easy keto breakfast recipe for anyone trying to lose weight. It’s gluten free and rich in fiber. Fiber has been shown to aide in weight loss because it keeps you fuller for longer. This works because fiber takes much longer to digest unlike simple sugars. This can help with regularity and fullness to keep you loosing weight and feeling better.

Do I Have to Wait Overnight

This is an overnight chia pudding recipe for a reason. Leaving it overnight makes it super thick and creamy with minimal work. However, if you just need chia pudding and you need it now there is an option. You can use ground chia seeds, or simply blend all the ingredients in a food processor. This will break the hard outer shell of the chia seed and make it gel faster.

A Dairy Free Keto Chia Pudding Recipe

This keto chia pudding is low in net carbs because we use a fiber rich base and no added sugar. Sugar can sneak up on you in products you might not even think of. Products like almond milk and coconut milk can be loaded with sugar if you aren’t checking before hand. Always opt for unsweetened almond milk for this recipe or any other unsweetened nut milk of choice. It will have only 1-2 net carbs and keep you in ketosis.

Another Nut Free & Dairy Free Option

There are other options than just heavy cream and almond milk that can be used in this recipe. Almond milk is a great starter milk, but for those with a nut allergy isn’t really an option. Instead try:

• Coconut Milk– Canned coconut milk is a great option in place of almond milk in chia pudding. Just note that canned full fat coconut milk is a lot thicker so you will want to use just 3 Tbsp, and the rest of the 1 cup as water.
• Carton Coconut Milk– This is the most similar product/ form of coconut milk to almond milk. It’s low carb when purchased unsweetened and is usually by the almond milk.

Making Chia Pudding Sugar Free

The most important thing in order to make chia pudding sugar free is that you pick a low carb sweetener. We’re going to breakdown everything you need to know about sugar free sweeteners, but if you want more information on specific keto sweeteners check out our blog post for the Best Sugar Substitutions on Keto.

Picking a Keto Sweetener

The sweetener you choose depends on what level of sweetness you’re trying to achieve.

• Erythritol– This is going to be one of the most affordable sugar free sweeteners that is still high quality. It is a little less sweet than sugar, but there are brands such as Swerve that make a 1:1 sugar replacement with erythritol.
• Stevia– Liquid stevia is the other sugar free sweetener you will see us use most often. It provides a highly concentrated sweet drop that isn’t a sugar alcohol. We recommend you use it in conjunction with erythritol in keto recipes.
• Allulose– Allulose is a newer keto sweetener you’ll see in keto dessert recipes. It is a little less sweet than sugar, but has no impact on the body’s blood glucose which is its main selling point. It is a little more expensive than the others, but tastes just as delicious.

Chia Seed Pudding is Gluten Free!

All keto recipes should be gluten free as keto is a low inflammation diet. Our keto chia pudding recipe isn’t any different! We skip the gluten and added carbs by subbing oats for 100% gluten free chia seeds. They naturally thicken all on their own from the soluble fiber inside. You don’t even need to add any gums or emulsifiers.

Possible Keto Chia Pudding Variations

Love chia seeds but want new and creative ways to use them? We have a few variations you can try to this recipe to make even more delicious breakfasts.

• Chocolate Chia Pudding– Chocolate chia pudding is the best way to get your sweet fix in the morning but keep it low carb. Add 1-2 tablespoons of unsweetened cocoa powder to the base and an extra splash of almond milk to bring it back to the right consistency.
• Peanut Butter or Almond Butter– Adding either peanut butter or almond butter into the chia seed pudding can make it extra fatty and delicious. You can also top it with almond butter instead of mixing it in if you prefer.

Recipe

Ingredients:

Not included in this article, please refer to the original recipe for the ingredients.

Instructions:

1. In a jar or a bowl, add the chia seeds and milk. Mix well.
2. Cover the jar or bowl, and refrigerate overnight.
3. Adjust sweetener to taste, and add flavoring of choice. You can add more milk to achieve your desired consistency.
4. Serve with your preferred toppings. We went with strawberries and coconut flakes.

Notes

Net Carbs: 4 (strawberries and coconut not included in nutrition calculation)
You can store the chia pudding (without toppings) in an airtight container in the refrigerator for up to a week.
If using canned coconut milk, only use 3 Tbsp, and the rest of the 1 cup as water.

Nutrition Facts

Keto Chia Pudding
Amount Per Serving

• Calories 242
• Calories from Fat 144
• % Daily Value*
• Fat 16g 25%
  • Saturated Fat 1g 5%
  • Trans Fat 1g
• Sodium 332mg 14%
• Potassium 173mg 5%
• Carbohydrates 19g 6%
  • Fiber 15g 60%
  • Sugar 1g 1%
• Protein 8g 16%
• Vitamin A 23IU 0%
• Vitamin C 1mg 1%
• Calcium 568mg 57%
• Iron 3mg 17%
• Percent Daily Values are based on a 2000 calorie diet.