Think of this keto chia pudding as a combination of low carb overnight oats and a creamy, sweet and delicious keto pudding — basically, a guilt free dessert you can enjoy for low carb breakfasts and snacks!
Not only is this 3 ingredient recipe low in net carbs, it’s full of nutrients, fiber, and healthy fats, and comes together in under 5 minutes with a simple twirl of the wrist.
Below I’ll share a bunch of keto chia pudding variations to try — all guaranteed to start your day right. So let’s do this!
Keto Chia Pudding Ingredients
Keto chia pudding calls for 3 of my favorite keto foods:
Chia seeds are one of the coolest low carb shopping list items. First off, they’re crazy high in Omega 3’s, fiber, and contain a decent amount of protein.
But the coolest part about them is their ability to absorb liquids to form a gelatin on the surface. In fact, they can absorb 27 times their weight in liquid! Which is why they’re the perfect ingredient in keto chia pudding and low carb oatmeal (i.e. keto chia oatmeal).
* It’s important to let chia seeds fully expand before consuming them! (You don’t want them expanding in your throat!)
Carbs in Chia Seeds
Chia seeds are high in carbs than most foods I use in my low carb recipes, however, the carbs in chia seeds are primarily fiber, which makes them low in net carbs.
Low Carb Milks.
You can use whatever low carb milks you fancy in this keto chia pudding recipe.
I usually use almond or coconut milk, whatever we have in the fridge. You can also use canned full fat coconut milk for a creamier, slightly sweet and higher fat option.
*If using canned coconut milk, be sure to stir the contents of the can together, as the cream and milk will separate over time.
You can also use double the milk for a keto chia drink — I’d recommend blending everything together before you give it a sip.
I used my keto sweetener of choice, powdered erythritol, in this keto chia pudding. I love this ingredient as it looks, tastes, and has a similar mouth-feel to regular sugar.
Using powdered vs granular allows this ingredient to fully dissolve into the keto chia pudding.
How to Make Chia Seed Pudding
How to make chia seed pudding is ridiculously simple! Here are a few tricks that’ll make your keto chia pudding come together perfectly:
Stir the ingredients together, then stir them again.
Chia seeds start to form a gel around the surface as soon as they come in contact with liquids — which is why it’s important to break up any clumps that form after the first 5 minutes. This will ensure all the chia seeds can fully expand, and our keto chia pudding is clump-free.
Allow the keto chia pudding to expand.
Throw these low carb foods together the night before. This gives our chia seeds enough time to fully expand in the fridge.
If you’re realllllly craving keto chia pudding, this can be made 3 hours in advance.
Chia Pudding Toppings
The best part about this keto chia pudding recipe is how creative you can get with a handful of mix-ins and toppings — so many options in fact, you can enjoy a different type of keto chia pudding everyday of the week!
Here are some of my favorite toppings:
- Low carb fruits — Either sliced or mashed into a “compote”. Berries are usually your best bet, I love strawberries blueberries blackberries and raspberries.
- Unsweetened shredded coconut (read the label to ensure no sugar has been added)
- Chopped low carb nuts — pecans, almonds, walnuts, yummmm!
- Low carb peanut butter or almond butter (read the label to ensure no sugar has been added)
- Low carb Greek yogurt — adds some protein to low carb breakfast ideas!
Overnight Chia Pudding Mix Ins
Or, stir some tastiness into your overnight chia pudding! I recommend adding these ingredients before you allow the chia seeds to expand in the fridge:
- Keto sweetener of choice — I use erythritol, liquid stevia would be great as well.
- Cocoa powder — for chocolate chia pudding
- Matcha powder — green tea in powdered form.
- Low carb protein powder — skip sweetener if adding this ingredient (the best tasting protein powders are typically sweetened).
- Orange Zest
- Lemon Juice
Low Carb Chia Pudding Variations
In the recipe below, I’ll share three of my favorite low carb chia pudding variations.
An important variation to mention is “smooth” keto chia pudding vs. “crunchy”. Here’s the deal, not everyone likes the crunchy factor of keto chia pudding! To remedy that, you can simply place the ingredients in a blender, and blend until smooth. This can be done with any of the variations listed below.
Feel free to get as creative as you’d like with the low carb foods suggested above! Here are some combinations that taste unbelievably delicious together:
- Cocoa powder + peanut butter + erythritol (think chocolate peanut butter chia pudding keto)
- Strawberries mashed + peanut butter
- Cocoa powder + unsweetened coconut + erythritol
- Matcha + raspberries +e rythritol
- Cocoa powder + orange zest
- Unsweetened coconut + blackberries + mint
- Lemon juice + vanilla protein powder (vanilla and lemon chia pudding keto)
- Coconut + vanilla protein powder (think coconut cream chia pudding)
Storing This Chia Pudding Keto
Store your chia pudding keto in the fridge for low carb snacks and breakfasts on the go! Add toppings when you divvy the keto chia pudding into containers, or wait until you’re ready to eat.
Paleo Chia Pudding for Meal Prep
At the beginning of the week, I like to prepare 4 servings of paleo chia pudding into my best meal prep containers (usually a mason jar), and add the mix-ins / toppings at the same time. This way, I don’t have to flood my sleepy brain with low carb breakfast ideas!
When using this recipe for low carb meal prep, leave out any ingredients you expect to add a “crunch” to the low carb pudding — think nuts or shredded coconut. Add these in right before you serve.
Keto Chia Pudding Recipe
Hope you all love this keto chia pudding recipe! Let me know your thoughts in the comments below — which variations did you try? Which was your favorite?
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Keto Chia PuddingPrint Recipe Pin Recipe
Vanilla Chia Pudding
- 1 1/2 Cups Light almond Milk or coconut unsweetened (note 1)
- 3 Tablespoons Allulose (note 2)
- 1 teaspoon Vanilla Extract
- 1/2 Cup Chia Seeds
Chocolate Chia Pudding
- 1 1/2 Cup Light almond Milk or coconut unsweetened (note 1)
- 4 tablespoons allulose (note 2)
- 1/2 teaspoon Vanilla Extract
- 1/4 cup cocoa powder
- pinch Salt
- 1/2 Cup chia seeds chopped
PB&J Chia Pudding:
- 1 1/2 cup Light almond Milk or coconut unsweetened (note 1)
- 1 Cup Raspberries (note 3)
- 2 tablespoon allulose (note 2)
- pinch salt
- 1/2 cup chia seeds
- 1/4 Cup Low Carb Peanut Butter
- For the chocolate or vanilla flavors: whisk together milk, allulose, vanilla, (plus salt + cocoa powder for chocolate) in a medium bowl. Sprinkle chia seeds over the top, and stir to combine using a rubber spatula. Set aside for 10 minutes. Then stir again to better submerge the seeds. Cover and place bowl in the fridge overnight (or at least 3 hours).For the PB & J flavor: Add berries and milk to a small saucepan and bring to a simmer over medium heat. Mash the berries along the side of your saucepan with the back of a spoon until they've broken down to your liking. Pour into a medium bowl, and whisk in allulose and salt. Sprinkle chia seeds over the top, and use a rubber spatula to combine. Wait 10 minutes, then stir again. Cover and place in the fridge overnight, or at least 3 hours.
- Assemble + serve. Taste pudding and adjust sweetness to your liking (simple sprinkle more sweetener on top and stir to combine before serving). Scoop chia pudding into bowls and cover with toppings-- for the PB + J, don't forget peanut butter. Enjoy!
Fans Also Made These Low Carb Recipes:
- Milk. Feel free to use whatever unsweetened milk you prefer here. I like light almond or coconut milk, as the pudding is very creamy and rich, and doesn't need the added fat.
- Allulose is 70% as sweet as regular sugar, Lakanto, and Swerve-- you can use whatever you prefer here, just know you'll need to adjust if subbing. Allulose is a rare sugar, that contains zero net carbs per serving. I prefer it here to erythritol, as it doesn't have the same cooling effect.
- Fruit. Blackberries, raspberries, and strawberries and your lowest carb fruit options. Feel free to sub in your faves.
- Nutritional information (for CHOCOLATE) is based on 1 serving or ½ cup: Calories: 173 | Net Carbs: 3 | Carbs: 37 | Protein: 7 | Fat: 11
- Nutritional information (for PB&J) is based on 1 serving or ½ cup: Calories: 302 | Net Carbs: 6 | Carbs: 31 | Protein: 11 | Fat: 21
- Nutritional information (for VANILLA) is based on 1 serving or ½ cup: