Creamy Keto Chia Pudding (2024)

Published: Feb 13, 2024 by Katrin Nürnberger · This post may contain affiliate links · 11 Comments

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This easy, creamy keto chia pudding recipe takes minutes to make and is a meal prep dream. With only 1.5g net carbs per portion, it is the perfect low carb breakfast, snack or dessert. Find many variations in the post, from chocolate to berries to almond butter!

I've been following a low carb diet for almost 10 years now and I know from first-hand experience how important it is to be prepared. It is easy to stay on track when you have something healthy AND delicious to reach for - like this keto chia seed pudding.

For me, this recipe has been a lifesaver. I love it for breakfast and it also doubles up as a snack when I crave something sweet. Last but not least, it even works as a healthy dessert.

I prep a big batch of the basic recipe and portion it out for the week. Then, I vary the toppings depending on the mood I am in that day!

Lovers of coffee should also check out my coffee chia pudding.

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Ingredients
Instructions
Variations
Toppings
Recipe FAQs
Storage
More Easy Keto Breakfast Recipes
Recipe

Ingredients

My perfect keto chia pudding base contains 5 ingredients:

Chia seeds - Both white and black chia seeds work in the recipe. They taste exactly the same.
Almond milk - This is my go-to dairy-free milk because it has the lowest amount of carbs. Check that it is unsweetened. I like Plenish.
Vanilla extract - Adds a warm, gently sweet flavor
Yogurt - I've used coconut yogurt, which is a dairy-free yogurt made from coconuts. You can also use plain natural yogurt or Greek yogurt. This adds freshness and a certain richness to the pudding.
Sweetener - Optional. I like to use ½ tablespoon sugar free syrup. You can also use any powdered sweetener of your preference. Allulose is a great option. You can also use stevia.

See the recipe card for full information on ingredients and quantities.

The Basic Chia Pudding Ingredients

The very basic chia seed pudding recipe contains just 2 ingredients: chia seeds and milk.

The best ratio I have found for this is 3 tablespoons of chia to 1 cup (240 ml) of milk of your choice.

Instructions

It is incrediby simple to make sugar free chia pudding. Here are the basic steps. For the detailed method with ingredient amounts and nutrition info, scroll down to the recipe card.

STEP 1

Put the chia seeds, almond milk, vanilla and optional low-carb sweetener into a large mixing bowl and stir well to combine.

Or, use a large mason jar. Screw the lid on tightly and shake to combine.

STEP 2

Let the chia mixture sit for about 10 minutes. Then stir or shake again to break up any chia clumps.

STEP 3

Stir in the yogurt. Cover and place the pudding in the fridge to thicken for 1 - 2 hours or overnight.

Expert Tips

I recommend you make the recipe in a large bowl. Then, fill the mix into the individual containers once the chia has expanded and is ready to eat. This way, it's easier to stir the pudding and ensure there are no clumps.

If I have persistent chia seed clumps when the mixture first thickens, I squish them onto the side of the bowl to break them apart.

Loosen the chia pudding with more almond milk (up to ¼ cup / 60 ml) just before serving, if you prefer it a little thinner.

Variations

Here is how you can change up the low carb chia pudding base:

Use ½ teaspoon of cinnamon instead of the vanilla extract.
Replace the yoghurt with coconut cream. It's higher in fat, which makes the taste richer and even creamier. Make sure you stir the cream before adding it to the chia seeds and if it's too firm, add additional almond or coconut milk to loosen.
Add MCT oil for an additional fat boost. This makes the pudding more filling.
Use another nut or seed milk of your choice - hazelnut milk, macadamia milk or coconut milk. Oat milk or regular dairy milk contain more carbs and we avoid them on a keto diet.

Toppings

Now to the fun part - the toppings! In the recipe card at the bottom of the post, I am describing in detail how I make keto chocolate chia pudding, berry chia pudding and almond butter chia pudding.

Here is an overview of more possible toppings:

Raspberries, strawberries, blackberries, blueberries
Chocolate chips
Keto caramel sauce
Nuts - crushed walnuts, hazelnuts, pecans or almonds. Toast them for extra flavour
Coconut chips or seeds (hemp seeds, pumpkin seeds, sesame seeds)
Keto granola
Peanut butter
Sugar free lemon curd - stir in a tablespoon for a lemon chia pudding
Sugar free blueberry jam

Recipe FAQs

Are chia seeds healthy?

Chia contains 40% fibre, which makes it one of the best sources of fibre available. It is also packed with omega-3 fatty acids as well as plenty of high-quality protein, several essential minerals and antioxidants. This article lists all the benefits of chia seeds, from promoting heart health to improving blood sugar management.

Does chia pudding expand?

Chia seeds have a high soluble fibre content. They can absorb around 10 to 12 times their weight in liquid, taking on a gel-like consistency. So, the pudding does not expand as such. It's that the liquid you use in the recipe moves from the outside to the inside of the seeds.

How do I make smooth chia pudding?

Some people simply don't like the texture of the little chia gloops. Well, I've got a solution: grind your seeds BEFORE adding them to the milk!
Blend the seeds in a food processor or with the attachment of a stick blender. It's less messy to do this than blending AFTER the chia pudding has expanded.
And there are more uses for ground chia seeds: I always have a jar of finely ground chia in my larder, because chia happens to be BRILLIANT at thickening sauces and jams (check out my sugar free strawberry jam!).

What container is best for this chia pudding recipe?

If you make my recipe including one of the toppings, you'll fill 4x 200 ml/7 oz vessels - be it glasses or bowls - to the rim.
If you plan to store the individual pudding portions in the fridge for a few days or if you want to transport them, use 250 ml / 1 cup containers.

Storage

Refrigerator: Keto chia pudding needs to be stored in airtight containers in the fridge. This way, it stays fresh for up to 7 days.

Freezer: Not many people know that you can freeze chia pudding. I've tried it and it works! Simply fill the mixture into popsicle molds and enjoy. It is the perfect summertime treat.

More Easy Keto Breakfast Recipes

If you like overnight chia pudding, you'll also love these low carb cereal recipes:

Pumpkin Porridge
2 Minutes
Creamy Keto Low Carb Porridge
3 Minutes
Keto Coconut Flour Oatmeal
4 Minutes
Keto Overnight Oats
33 Minutes

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Recipe

Creamy Keto Chia Pudding - 3 Variations

Katrin Nürnberger

from Sugar Free Londoner

Overnight chia pudding is a delicious and easy way to meal-prep your weekday breakfast. In this post you'll find a basic creamy keto chia pudding recipe and three topping variations with fully calculated macros and net carbs. Nutty, chocolatey or fruity - which one will you choose?

5 from 20 votes

Print Recipe Pin Recipe Rate

Prep Time 5 minutes mins

Resting Time 1 hour hr 10 minutes mins

Total Time 1 hour hr 15 minutes mins

Course Breakfast

Cuisine British

Servings 4

Calories 169 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.

Equipment

4 bowls/jars holding at least 200 ml / 7 oz

Ingredients

CHIA PUDDING BASE

▢ ½ cup chia seeds 8 tbsp
▢ 1 ¾ cups almond milk 420 ml, unsweetened
▢ ½ teaspoon vanilla extract
▢ ½ cup coconut yoghurt 120g, or Greek Yoghurt
▢ ½-2 tbsp Sugar free syrup or powdered sweetener of choice (optional)

Optional Toppings - amounts make 4 portions each

CHOCOLATE

▢ 2 tablespoon cacao powder
▢ 1 tablespoon almond butter
▢ good pinch of salt
▢ 2 teaspoon almond milk unsweetened, to loosen
▢ ½ - 2 tablespoon Sugar free syrup or to taste
▢ 3 squares dark chocolate (90% cocoa solids) or sugar free chocolate, 30g

BERRYLICIOUS

▢ 1 cup chosen berry blitzed or squashed with a fork I used raspberries (123g)
▢ 4 tablespoon coconut flakes option to toast (16g)

ALMOND BUTTER

▢ 4 tablespoon almond butter
▢ ⅛ cup toasted nuts chopped (I used hazelnuts)

Instructions

CHIA PUDDING BASE - Method

In a bowl or glass jar, add the chia seeds, almond milk, vanilla and optional low-carb sweetener and stir well. If using a mason jar, add the lid and shake to combine.
Let it sit for about 10 minutes, then stir / shake/ massage to break up any chia clumps.
Stir in the yogurt. Cover and place the pudding in the fridge to thicken for 1 - 2 hours or overnight.

OPTIONAL TOPPINGS - Method

CHOCOLATE

Melt 2 squares of dark chocolate in a bain marie. Grate the remaining square.
Mix the cacao powder, pinch of salt, almond butter, sugar free syrup and additional milk into the chia pudding.
Spoon the chocolate chia pudding mix into your glass jars and top with a drizzle of melted dark chocolate and a sprinkle of grated chocolate.

BERRYLICIOUS

Blitz 1 cup of raspberries, blueberries or blackberries in a blender until slightly mushy.
Add a layer of chia pudding to 4 glasses or jars followed by a layer of berry and ½ tablespoon of coconut flakes. Repeat with a layer of chia pudding and finish with another layer of berry and coconut

ALMOND BUTTER

Add a layer of chia pudding to each of the 4 glasses followed by ½ of the almond butter and ½ of the chopped nuts.
Repeat with a layer of chia pudding and finish with the other half of almond butter and chopped nuts.

Notes

For a looser pudding, add ¼ cup / 60 ml of almond milk after soaking.

Net Carbs: 1.5g per portion without toppings

Net carbs Berrylicious: 3.5g (15.7g fat, 9.6g fibre, 5.8g protein)

Net Carbs Almond Butter: 2.8g (21.7g fat, 8.5g fibre, 8.3g protein)

Net Carbs Chocolate: 3.6g (19.8g fat, 7.3g protein, 10.3g fibre)

Storage: Fridge for 5 - 7 days

NOTE - I like the creamy pudding texture best using my method above. However, if you're short on time, throw all ingredients together at the same time and deal with any clumps by stirring vigorously before serving.

Nutrition

Serving: 210mlCalories: 169kcalTotal Carbohydrates: 10gProtein: 5.2gFat: 12.9gFiber: 8.3gSugar: 0.3g

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