You will love this quick and easy keto chia pudding recipe for breakfast, lunch, as a snack or dessert. It's delicious and creamy. And great for meal prep too!
I love a good chia seed pudding any time of the day. They are quick and easy to make, so versatile and you can easily make it to suit to your taste and needs.
They are easy to be meal prepped. Sometimes, I'd make a big batch on a Sunday for a grab and go breakfast or snack throughout the week. Or the night before to have a delicious overnight chia pudding in the morning.
Do you know these tiny little seeds pack a lot of power? Just two tablespoons of chia seeds contain 11g of fiber and 4g of protein. They also contain 9g of fat and out of that 5g is Omega 3.
They do seem to have a lot of carbs, 12g per serving or two tablespoon. Since it has 11g of fiber, net carb per serving is 1g. Fiber is important to keep us regular. And chia seeds sure do pack a lot of them.
If you are tired of eating eggs for breakfast on a low carb, keto diet and want to change things up, chia seed pudding is an excellent option.
What do you need to make low carb chia seed pudding?
Chia seeds- It's better to use organic whole chia seeds. I normally get a big bag from Costco and it lasts for a while.
Almond milk- Make sure it's unsweetened almond milk. I like plain but unsweetened vanilla would work too. Use coconut milk from a carton for dairy free.
Greek yogurt- Yogurt makes the chia pudding creamy and adds protein. You'd need to use unsweetened plain Greek yogurt. Look for one that has 5g or less carbs per serving (per serving of yogurt is ¾ cup). And out of that you'll be using only ⅓rd of a serving, around quarter of a cup. Coconut yogurt is good for a dairy free version.
Sugar free sweetener- Use your favorite sweetener. Powdered sweetener like Swerve would work well in this recipe. Don't use a granulated one unless you want the pudding with a slightly crunchy texture. I also use a packet of stevia and monk fruit sweetener instead of Swerve. Whole Earth is my favorite brand. You can use a sugar free liquid sweetener and they would mix in better than the powdered.
Vanilla extract - Don't forget to flavor your chia pudding with some vanilla extract.
How to make
Into a mixing bowl add the chia seeds, greek yogurt, unsweetened almond milk, sweetener and vanilla extract.
Mix well until there are no lumps. use the back of the spoon to break down any remaining lumps after mixing. That's all. Easy peasy. Pour it into a jar. Cover and let it sit in the fridge to thicken. 30 minutes if you want to eat it right away. Or store in the fridge overnight or up to 5 days for meal prep.
Toppings for the sugar free chia pudding
Toppings for the chia pudding are endless. Chia pudding with Greek yogurt has 3.5g of net carbs. Make sure the toppings you choose will fit in your remaining macros.
- a swirl of peanut butter or almond butter
- keto strawberry jam
- sliced almonds, pecans or walnuts for the crunch
- sugar free chocolate chips or cocoa nibs
- berries- strawberries, raspberries, blackberries or blueberries
- coconut flakes or shredded coconut
Meal prep
Make a big batch on the weekend and have it on hand for breakfast or snack. It is easier to store the chia pudding in single serving mason jars or snack sized jars, which is about half a serving. They can be stored in the fridge for up to 5 days.
You can mix nuts or nut butters into the pudding but hold off on the berries until you eat. Berries can be portioned in small snack bags and stored along side the pudding.
As dessert
Didn't I tell you that chia pudding can be dressed a fancy dessert too? I like to layer chia pudding with my keto strawberry jam and peanut butter to make chia pudding parfaits. Top it off with strawberries and crushed nuts or cocoa nibs. You can make the parfaits ahead of time and store it in the fridge for when the cravings strike.
Chia seed pudding FAQ
Here are some answers to the common questions on chia seed pudding.
Yes, they do have 12 grams of cabs in one serving and 11 grams of fiber. That means it has only 1 net cab per serving and will fit into a low carb keto diet.
This normally happens when there's less liquid or if it sat in the fridge for too long. Thin it down with some almond milk to your desired consistency.
Use ground chia seeds. If you are using whole chia seeds blend the mixture till smooth. You might want to adjust the liquids.
Recipe
Easy Keto Chia Pudding Recipe
Ingredients
- 2 tablespoon chia seeds
- 1 cup unsweetened almond milk
- ¼ cup greek yogurt unsweetened, plain
- 1 to 2 tbsp sugar free powdered sweetener to taste
- 1 teaspoon vanilla extract
Toppings
- 1 tablespoon peanut or almond butter
- 1 to 2 tablespoon keto strawberry jam
- Crushed almonds, pecans or walnuts
- sugar free chocolate chips or cocoa nibs
- Strawberries, raspberries or black berries
Instructions
- In a mixing bowl add chia seeds, unsweetened almond milk, greek yogurt, sugar free sweetener and vanilla extract.
- Mix well until there are no lumps. Use the back of the spoon to mash the stubborn lumps.
- Pour into a mason or a serving jar, cover and leave it in the fridge for 30 minutes to thicken and it's good to eat. Store it overnight for overnight chia pudding or up to 5 days for meal prep.
- Serve with your favorite toppings.
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