This is a recipe for Keto Chia Pudding made from chia seeds. This is a recipe especially for people who are looking for a low carb, healthy, vegan treat that can be eaten as a snack, dessert, or breakfast. It is so easy to make and it is made using only 5 ingredients to put together to make this delicious treat.
If you are like me, I never heard of chia pudding, I barely knew what chia seeds were, but once you make this keto chia pudding you will understand why all the rage and why so many people are looking for such a great tasting, low carb breakfast, snack, and dessert.
This pudding is a perfect size, easy to make, thick and creamy and it has a great flavor. It can even be made with chocolate or fruit mixed in which only makes it even better.
The first time that I made this I was leery about it, but surprisingly it tastes good. I gave 2 dishes of it to one of my friends and she ate it all up and was looking for more…mission accomplished!!!
It’s totally different from our Keto Chocolate Pudding, but it offers some unique and healthy advantages you will love!
What is Chia Seed Pudding?
Chia seeds are tiny black seeds that look like poppy seeds, and that have a lot of nutrients. They are low in calories, but at the same time they are high in fiber, vitamins, protein, minerals, iron, and omega 3’s, and because of all this they have to be one of the healthiest foods on the earth.
They give your body energy because of the calcium, magnesium, protein, and phosphorus, and are so good for our bones. As a diabetic, I have learned that they can help to lower your blood sugar after eating carbs at a meal.
The reason that you may have never heard about them is that they were initially only grown and eaten in Mexico and Southwestern United States, whereas now they have become more popular and their reputation is known around the whole world.
It’s a low carb chia pudding with only a few other ingredients added to it, in only a few minutes of prep time and a few hours to set in the refrigerator, the same as if you were making traditional vanilla or chocolate pudding.
When making pudding with these seeds they absorb the liquid you mix with them, which will form a gel-like coating that gives the pudding a texture like tapioca and rice pudding, and also oatmeal.
You can also use these wonder seeds in smoothies, yogurt, and can be ground up and added to your flour for baking cakes and cookies…etc.
Whoever figured out that you can make a healthy breakfast, snack and even a dessert from these magical seeds is super smart!
What Does it Taste Like?
Keto chia pudding, before it’s sweetened, has a very mild but earthy flavor, that you may expect.
Then when you add other ingredients like sweeteners, and vanilla, it takes on those tastes and completely changes the flavor. You can also add cocoa powder, cinnamon, and peanut butter which picks up the flavors from these ingredients and the rest is self-explanatory.
What is the Texture Like?
The texture of this pudding is a little different, and I will say that at first you will put it in your mouth and either like the texture or not.
For me, it was an acquired taste, but my friend gobbled up 2 cups of it in a matter of a few minutes and was looking for more along with the recipe. If you like oatmeal or rice pudding I like to compare it to both of these.
One good thing to do is to use a blender or food processor and grind up the seeds which will make the pudding smoother. This way they make a great thickening agent for smoothies, and hot chocolate too.
Are Chia Seeds OK on Keto?
Chia seeds are definitely ok on keto, in fact you always see them as one of the acceptable foods because they are low in carbs.
When you use chia seeds as a substitute for fat, this will also reduce calories and add fiber. Almost all of the carbs in these little seeds come from their carbs which means that almost none of these carbs come from sugars or starches.
They are also full of healthy fats which you need in order to follow a keto diet, similar to salmon, nuts, and avocados.
Chia seeds are great for a keto diet as long as you do not mix them with sugary things. So for instance use unsweetened almond milk instead of the sweetened one.
How Many Carbs in Chia Pudding?
What a great breakfast item, snack, or dessert. If you split this pudding recipe into 4 equal parts, it has 10 carbs, subtract the fiber which is 8 grams, and now you end up with only 2.3 NET Carbs per serving…a real winner if you are counting your carbs!
What Types of Pudding Can I Have on a Keto Diet?
As you know when you are on a keto diet you can’t have the traditional puddings, like chocolate, vanilla…etc because simply put they are high in sugar.
However, as long as you are making a sugar-free pudding, there are many types of pudding that you can still enjoy. Here are a few examples:
- Peanut Butter Pudding
- Almond Butter Pudding
- Vanilla Pudding
- Chocolate Pudding
- Fruit Pudding, such as Raspberry, Strawberry, Blackberry, Blueberry
- Coconut Pudding
Chia seed pudding is one of the best for a keto diet as it is low in carbs, full of healthy nutrients, and healthy fats can be added to hit your macros. It’s also really simple to make, which is good if you are in a hurry.
How to Use Chia Seeds
Chia seeds are a food that is used in a lot of different ways besides pudding.
- Oatmeal – Add the seeds to make thicker oatmeal.
- Eggs – These seeds added to scrambled eggs will make them fluffier.
- Smoothies – A lot of healthy things can be mixed up in a smoothie. Chia seeds are one of those things that get well disguised in a smoothie.
- Bread – Add some to your dough for healthier bread, muffins, bagels, and biscuits. We have some great low carb recipes on our website for these things that you can add chia seeds to.
What Ingredients are in Chia Pudding?
In this recipe for keto chia pudding, there are 5 basic ingredients in it. Then after that, you can add some other things to the pudding to enhance or change the flavor.
- Chia Seeds – These healthy seeds are high in fiber, low in calories and carbs.
- Almond Milk – This is one choice to use in the pudding. If you can’t eat nuts then use coconut milk, water, or other liquid of your choice.
- Low Carb Sweetener – Monk Fruit or Swerve which both measure 1 for 1 like sugar without any carbs.
- Vanilla – A powerful and yummy flavor in most desserts.
- Coconut Oil – This helps the seeds to expand.
If you are looking for a low carb sweetener for your keto chia pudding, there are several you can use.
I used Lakanto granular Monk Fruit in this recipe but I would also use Swerve Powdered Sweetener. These 2 sugar substitutes can be replaced 1 for 1 just like you would use sugar, and in my opinion, they both have a taste similar to sugar without any aftertaste and both with zero net carbs.
Some people use Stevia to sweeten their chia pudding and just a little goes a long way. I personally don’t like stevia but if you are looking for something that is sweet, and comes from a plant consider giving it a try for yourself, especially if you are looking to be strict on a paleo diet.
You can use several creamy options:
- Almond Milk
- Coconut Milk
- Coconut Cream
Different Variations of Chia Pudding
While we love our original recipe, you can also add other ingredients to change the variations of the chia pudding. This could include additional flavors, add-ins, toppings, or making it dairy-free or nut-free.
Chia pudding will take on the flavor of the different things that you can add to the mix or toppings that you can add afterward. By adding a few alternative ingredients to the basic chia seed recipe you can end up with a totally different flavor.
Here are a few ideas below:
- Chocolate – You can add 2 tbsp of cocoa powder to the pudding mix or you can top your vanilla chia pudding with chocolate chips or chocolate shavings.
- Raspberry – Fresh or frozen. Frozen berries offer a nice mushy texture but are also more watery so you will have to allow for that by omitting a little liquid or adding more chia seeds to compensate.
- Strawberry – Fresh or frozen. Follow the same rules as above with raspberries.
- Blueberry – Fresh or frozen. Follow the same rules as above.
- Blackberries – Fresh or frozen. Follow the same rules as above.
- Cinnamon – A wonderful and healthy spice that gives the pudding a warm flavor.
- Pumpkin Spices – For a fall treat. Add 1-2 tsp to the mix….cinnamon, and nutmeg are 2 great options to give your pudding a warm flavor.
- Peanut Butter – Smooth or Chunky. To keep the carbs down use a no-sugar variety. You can use 2 tbsp of creamy or chunky peanut butter added to the pudding mixture.
- Nut Butters – Sunflower, Almond, Pecan, Cashew…etc. are all good choices as additives to your chia pudding. It’s really a personal choice of taste or availability as to which one to use.
- Coffee – There are 2 things you can do to add coffee to the chia pudding. You can add some coffee grounds or even some chilled, brewed coffee as partial or all of the liquid in order to mix your chia pudding. This is a real treat for coffee lovers which will give you your keto breakfast and your coffee all in one!!!
Add-Ins & Topping Ideas
- Nuts – Any kind of nuts go well with our chia pudding….Almonds, Peanuts, Pecans, Walnuts, Pistachios…etc.
- Fruit – Whole Raspberries, Strawberries, Blueberries, Blackberries, or Pomegranate Seeds.
- Cinnamon – Sprinkled inside or on top.
- Chocolate – Cocoa Powder, syrup, Chips or Shaved Chocolate.
- Maple Syrup – Make sure it’s sugar-free maple syrup.
- Jam – Use a low or no sugar variety. This is a great alternative for flavor when fresh fruit is out of season. You probably always have jam in your refrigerator, It lasts a long time.
If you are concerned about using dairy in your chia pudding, no problem, you can make it dairy-free. You can use the following ingredients to make chia pudding dairy-free:
- Almond Milk
- Coconut Milk
- Coconut Cream
There are no nuts in our chia pudding recipe unless you want to add them. You certainly do not need to use almond milk as your choice of liquid, but instead, use coconut milk or regular milk if you can eat dairy products.
How to Make Chia Pudding from Scratch
Now we will give you step-by-step instructions to make your low carb chia pudding from scratch. It is so easy to do.
STEP 1: Set up your blender or Vitamix.
STEP 2: Melt your coconut oil in the microwave, for about 45 seconds.
STEP 3: Add the almond milk, sweetener and vanilla to the blender. Blend for 30 seconds.
Now add the coconut oil and blend for another 30 seconds while the blender is running so that it does not clump up.
STEP 4: Add the chia seeds and pulse for 30 seconds. Let it sit for 5 minutes and then pulse again. Now repeat this process 2-4 times until the pudding thickens up.
STEP 5: Pour the pudding into individual cups, cover with plastic wrap and refrigerate for up to 5 days.
FAQs and Best Tips
As always we are going to give you some answers to questions that may be running through your head right now, especially since you may have never made or even eaten chia pudding before.
Here are some helpful tips that we have learned while making chia pudding:
- Don’t use old chia seeds or it will not expand too much.
- Either light or dark seeds will work for this recipe.
- If your pudding is not thick enough add more chia seeds. If it is too thick then add a little more almond milk until you reach the desired texture.
- Take a look at the suggestions that we have made to add ingredients, and spices to your pudding to change the flavor.
- Make sure to use a vanilla extract without added sugar.
- If you use berries in your chia pudding then remember that they have a little liquid in them. To allow for this, lower the amount of liquid you put in the pudding or raise the amount of chia seeds by just a little bit to achieve the right texture.
- The same is true if you use chilled, brewed coffee in your chia pudding. Cut back on the other liquid or add some extra chia seeds to absorb the extra liquid.
Do I Have to Wait Overnight?
Every recipe that I have read for chia pudding calls it overnight pudding and in our opinion, it is best to make it and let it gel up for about 8 hours, whether that be overnight or all day long. By doing this it sets up to a thick and creamy pudding.
However, if you are in a hurry to eat it before the 8 hour time period you can certainly eat it when it is partially set. It still has the same great taste even though it’s not as thick.
Why Didn’t My Chia Pudding Thicken?
There are a few reasons your chia pudding might not thicken as much as you want it to. The first reason is your chia seeds are too old. If your chia seeds have been sitting in your pantry for a couple of years then they are probably old and outdated, so throw them out and start with a new bag.
Also, if you didn’t use enough chia seeds in your recipe then add more, a couple tablespoons at a time to thicken it.
You may have added too much liquid, so no worries…it can be fixed by adding more chia seeds.
If you don’t blend it up enough then it won’t thicken properly so don’t be afraid to blend it so that it’s not runny.
How to Fix See Pudding that Didn’t Set?
If your chia pudding is not set, don’t worry about it. It is not a lost cause and you can make some adjustments to fix it:
- It may just need more time to set.
- It may need to be stirred up.
- Your chia seeds are too old, past the expiration date.
- The fruit that you may have added inside the pudding may have been too watery.
- Just add 1-2 tablespoons of extra seeds and stir and continue to chill.
How to Make Chia Pudding Smooth
By grinding up the seeds in a food processor, this will make the pudding smoother than if you leave the seeds whole.
Can Chia Pudding Be Made with Water Instead of Milk?
If you want to add water instead of another liquid, that is perfectly fine to do because whatever liquid you use with the chia seeds will activate the seeds to swell.
Coconut oil is also a great alternative that will also help to thicken the pudding.
Optimal Ratio of Chia Seeds to Liquid?
When you are making chia pudding the optimal ratio of seeds to liquid is typically 3-4 TBSP of seeds to 1 cup liquid.
Since chia seeds have high fiber content, they absorb about 10-12 times their weight in liquid, which gives them their gel-like consistency. This is because the liquid moves from the outside of the seeds to the inside and causes them to expand.
If you are adding some berries to your pudding mix then remember that they do have some liquid in them so you may find that you need to lower the liquid that you use or raise the chia seeds seed by just a little bit.
Does Chia Pudding Expand?
Chia pudding expands, but once you pour the pudding into its dishes, it does not really expand much more.
Most of the expanding happens in the blender as you are making it.
Can I Eat Chia Seeds Every Day?
Chia seeds can be a part of our diet every day if you like them because they are healthy. Isn’t it wonderful to think that you can eat chia pudding every day for breakfast, and you can also eat it every day for dessert, unlike sugary cake, cookies, and traditional pudding.
The only thing you need to be careful about is eating too many chia seeds can cause digestive issues with some people. This is due to the high fiber content they have.
We recommend doing some research to see how you can add chia seeds to other foods in your diet to be able to reap the health benefits every day.
What to Serve with This Recipe?
If you eat your chia pudding for breakfast you can eat it with just about anything you would normally eat for breakfast:
There are so many toppings to eat on your pudding:
- Chocolate Chips
- Fruit – Berries
- Peanut Butter or any other Nut Butters
- Whipped Cream
- Coconut Flakes
- Coffee Grounds/Brewed Coffee
Meal Prep & How to Store?
Chia pudding is a good recipe to prepare ahead of time. It’s easy to do and can provide you with some quick meals, snacks, and desserts that you can just pull out of the refrigerator and eat in a hurry. Just prepare it once, then it will last a few days.
Store your chia pudding in one big dish or in individual dishes in the refrigerator, covered with plastic wrap, and it will keep for up to a week if you haven’t eaten it all by then.
Can You Freeze Chia Pudding?
Chia pudding can also be frozen. I think there are 2 great ways to freeze it:
- In individual, single-serve portions. You can find small, plastic containers to freeze it in.
- You can also find some plastic popsicle molds that you can fill with chia pudding and then freeze.
They will keep good in the freezer for up to 3 months.
Tools to Use
- Blender or Vitamix – To blend up all of your ingredients together.
- Spatula – To scrape out the pudding into dishes.
Other Diets This Recipe is Good For
- Gluten-free – There are no ingredients in this chia pudding that has gluten.
- Dairy-free – If you use almond milk, coconut milk, water, or any other dairy-free liquid then the chia pudding is dairy-free.
- Nut-free – If you don’t use almond milk in the pudding then it will be nut-free. Use another liquid…
- Sugar-free – Our chia pudding recipe uses unsweetened almond milk and zero net carb sweetener then this chia pudding is sugar-free.
- Vegetarian – All of these ingredients can be eaten by a vegetarian.
- Vegan – This recipe for chia pudding is a good one if you are a vegan.
- Paleo – This pudding also fits into a paleo diet plan.
Health Benefits of Chia Seed Pudding
Chia pudding is low in calories and low in carbs, but at the same time it is a filling snack, dessert, or breakfast item. We talked about its nutrition earlier in this article….has a lot of vitamins, minerals, has healthy fats, and lots of fiber.
This article from Healthline does a good job of explaining the health benefits of chia seeds.
The toppings that you add to the chia pudding can also have health benefits such as nuts, nut butters, avocados…etc.
Of course, we all love a good dish of chocolate pudding for dessert, but let’s face it, which one do you think is better for you? The facts speak for themselves.
Is Chia Pudding Good for Weight Loss?
Chia pudding is pretty low in calories, anywhere from 100-200 calories per serving, depending on how big your serving is, which makes it a good option for losing weight.
It is sweet enough to be called a dessert, filling enough to eat for breakfast, and satisfying enough to be a good low-calorie snack. By eating this instead of a bowl of ice cream or a bag of chips, you will feel fuller and more satisfied because of the fiber that is in this pudding.
All of this makes it a perfect match for almost any diet plan.
Can Chia Seeds Reduce Belly Fat?
Chia seeds are good for reducing belly fat because they are low in calories and net carbs, along with high in fiber which fills you up more to be able to avoid eating other things that may pack the weight on.
They also give you energy so you will be able to be more active, again helping you lose belly fat.
Other Keto Breakfast Recipes
We have more great breakfast ideas on our website and if you like our chia pudding, then you may like some of these other recipes:
- Keto Granola
- Keto Cereal
- Keto Smoothies
- Low Carb Donuts
- Breakfast Egg Cups
- Keto Breakfast Casserole
- Keto Waffles
- Keto Cinnamon Rolls
- Keto Baked Custard
- Almond Flour Blueberry Muffins
All of them are Keto-friendly and low carb, and will have your friends raving!Print
Keto Chia Pudding makes a great snack, breakfast, or dessert. It’s full of health benefits, low in calories and carbs, high in fiber, vitamins, and minerals. It is easy to make and can be prepped ahead of time for a quick treat to keep you on your diet, feeling satisfied, and healthy. It’s good for kids too as it’s never too early to introduce good foods to them instead of always eating sugary cereals and desserts.
- ½ Cup Chia Seeds
- 3 Cups Almond Milk
- 2 Tablespoons melted Coconut Oil
- 1 teaspoon Vanilla
- 3 Tablespoons Lakanto Monk Fruit Sweetener
- You are going to be blending all of your ingredients together in a Vitamix or blender, so get it set up.
- Melt the coconut oil in the microwave, for about 45 seconds or so.
- While that is melting add the almond milk, sweetener and vanilla to the blender, and blend for 30 seconds until they are combined.
- Now drizzle in the coconut oil while the blender is in motion for 30 seconds to prevent it from clumping up.
- Add the chia seeds and pulse for about 30 seconds. Let it sit for 5 minutes and pulse again. Do this 2-4 more times until the pudding starts to thicken up.
- That’s how simple it is. Now pour the chia pudding into one big dish or individual dishes and store them in the refrigerator for up to 5 days.
Each portion has 2.3 NET Carbs.
The coconut oil helps the pudding to get creamier and thicker so do not skip this ingredient.
Any low carb sweetener will work in this recipe so pick your favorite one.
Chia seeds do get old and expire and if they are old they will not absorb as much liquid as you need them to in order to get thick pudding. If this is the case just throw them out and go to the store and pick up a brand new bag of them.
If your pudding is too thin then add a few more chia seeds and mix up.
If it is too thick then add a few more spoons of almond milk to thin it out a little bit.
If you want smaller servings then make 8 portions instead of 4. This is especially helpful for kids, or just for a snack instead of a breakfast.
Storing: It’s easy to store chia pudding, just pour it into individual dishes, cover them and refrigerate for up to 5 days.
Freezing: This chia pudding will even freeze well. Once again freeze it in individual portions, covered well to prevent freezer burn. You can also make chia pudding popsicles in individual pops or ice cube trays.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: No Cook
- Cuisine: American
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