Easy Chia Pudding (keto, sugar-free)
Craving a delicious and healthy snack that requires minimal effort? Look no further than Keto Chia Pudding! This recipe is perfect for busy mornings or anytime you need a satisfying and easy breakfast.
Made with just 3 ingredients, this pudding is incredibly easy to prepare. Combine everything in a jar or bowl the night before, refrigerate, and enjoy! No cooking involved.
Keto Chia Pudding is also highly customizable. Feel free to add your favorite fruits, nuts, or spices for a personalized flavor boost.
Plus, it’s dairy-free, sugar-free, and packed with fiber, making it a great choice for various dietary needs and weight management goals.
The recipe requires:
3 Ingredients
Active cooking time: 5 minutes
Total cooking time: 2 hours 20 minutes
Table of Contents
Why you will love this!
- Low Carb & Keto-Friendly: Only 1.4 g net carbs per serving.
- Diabetic-Friendly: Helps regulate blood sugar levels with no added sugar, making it suitable for diabetics.
- Wholesome Ingredients: Skip the additives and artificial flavors with just 3 simple ingredients.
- No-Cook Convenience: Perfect for hot summer days, this recipe requires no cooking!
- Meal Prep Friendly: Make a batch at the beginning of the week for easy grab-and-go snacks.
- Allergy-Friendly: This recipe is dairy-free, gluten-free, and sugar-free.
- High Fiber: Packed with 7.4 g of fiber per serving to keep you feeling full and satisfied.
- Weight Management Aid: Only 113 calories per serving makes it a great choice for weight loss goals.
Keto Chia Pudding Recipe
Ingredients
To make this simple chia pudding recipe, you’ll need 3 main ingredients:
Black Chia Seeds: They form the base of the pudding, thickening it up for a delicious gel-like consistency.
Milk: Choose your favorite kind of milk, for a keto diet use unsweetened milk options, like almond milk, full fat coconut milk, or hazelnut milk. For the paleo diet use non-dairy milk, including previously mentioned + cashew milk (not keto).
Low carb sweetener: Pick your favorite sweetener like erythritol (my go-to!), allulose, or monk fruit if you are on a keto diet. Alternatively, use natural sweeteners like maple syrup, raw honey, or coconut sugar if you follow a paleo lifestyle and don’t restrict your carb intake.
Optional add-ins:
- Vanilla extract: Adds wonderful vanilla flavor.
- Unsweetened cocoa powder: to make chocolate chia pudding
*you’ll find the exact measurements in the recipe card below.
Equipment
To make this easy recipe, you’ll need:
- Bowl (optional)
- Fork
- Serving glasses/mason jars
Instructions
Step 1: Combine ingredients
First, combine chia seeds, unsweetened almond milk, and sweetener in a bowl or jars/glasses, stir well, and let it sit for 10-15 minutes.
Step 2: Break up the clumps
Stir the mixture again and break up clumps with a fork, then refrigerate for 2 hours or overnight.
Divide into 2 servings and serve with your favorite toppings.
Enjoy delicious and healthy chia pudding!
Tips for the best results
For a beautiful serving: Combine ingredients in a bowl and then transfer to glasses for a clean presentation.
Minimal cleanup: Simply combine everything directly in jars!
Texture control: Customize the thickness! Use my chia seed-to-milk ratio for a thick pudding, or adjust it to your preference.
Clumps-free: Give the ingredients a good initial stir, and then follow up with another quick mix to ensure everything is well combined.
Perfect consistency: Is pudding too thick? Add a splash of milk and stir until smooth.
Toppings
Explore these delicious add-in options:
- Fresh Fruit: Berries like strawberries, blueberries, and raspberries are fantastic low-carb choices, adding a burst of sweetness and vitamins.
- Nutty Crunch: Sprinkle in some chopped nuts or seeds like almonds, walnuts, pumpkin seeds, or chia seeds for extra texture and healthy fats.
- Creamy Swirl: Nut butter like peanut or almond butter adds a decadent touch and protein boost.
- Granola Delight: Top your pudding with a sprinkle of keto-friendly granola for added crunch and fiber.
- Jam Time: Swirl in some sugar-free jams like blueberry jam, strawberry chia jam, and apricot jam for a fruity twist.
- Chocolate Indulgence: For a decadent treat, garnish with dark chocolate shavings.
- Coconut Crunch: Add a touch of coconut flakes for an extra texture and sweetness.
- Greek Yogurt: a dollop of Greek yogurt adds a creamy texture and protein boost.
Recipe Variations
Chia pudding is easily customizable, so experiment with flavors and find your favorite:
FAQ
How to store chia pudding?
Store chia pudding in the fridge for up to 4-5 days in an airtight container/mason jar with a lid or glass covered with plastic wrap.
Chia seeds: health benefits
These tiny black seeds are a great addition to your diet for several reasons:
- High in Fiber: Chia seeds are a fantastic source of fiber, both soluble and insoluble. This fiber keeps you feeling full for longer, aids in digestion, and may even help regulate blood sugar levels.
- Rich in Omega-3 Fatty Acids: Chia seeds are a plant-based source of omega-3 fatty acids, essential for heart health and brain function.
- Promotes Heart Health: The combination of fiber, omega-3s, and healthy fats in chia seeds may contribute to lowering bad cholesterol (LDL) and reducing the risk of heart disease.
- May Aid Weight Management: Due to their high fiber content, chia seeds can promote feelings of satiety, potentially leading to reduced calorie intake and weight management.
- Good Source of Protein: While not a complete protein source, chia seeds offer a decent amount of protein, which is important for building and maintaining muscle mass.
- Rich in Antioxidants: Chia seeds contain antioxidants that help fight free radicals in the body, potentially reducing the risk of chronic diseases.
- Source of Essential Minerals: Chia seeds are a good source of essential minerals like calcium, phosphorus, magnesium, and iron, all of which play important roles in various bodily functions.
Blood Sugar Management: The fiber in chia seeds helps regulate blood sugar levels, which can be beneficial for those managing diabetes or prediabetes. Stable blood sugar levels can also help prevent energy crashes and cravings.
Are chia seeds keto-friendly?
Yes, chia seeds are keto-friendly!
Chia seeds have a high fiber content, which gets subtracted from the total carbs to determine net carbs. A typical serving of chia seeds (around 2 tablespoons) has about 12 grams of total carbs, but a whopping 10 grams of fiber, resulting in only 2 grams of net carbs.
Nutritional Information
Chia pudding: nutritional information
Servings: 2
Total carbohydrate 8.6 g
Dietary fiber 7.4 g
Total sugars 0.1 g
Net carbs 1.2 g
Total fat 7.5 g
Saturated fat 0.8 g
Cholesterol 0 mg
Vitamin 1 mcg
Calcium 306 mg
Potassium 81 mg
Iron 2 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
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Chia Pudding
Keto Chia Pudding: Easy & Delicious: just 3 ingredients, perfect for mornings or snacks. No cooking required, refrigerate overnight and enjoy!
Ingredients
- 4 tbsp. chia seeds
- 1 cup almond milk
- 1-2 tbsp. erythritol
Instructions
- Combine chia seeds, milk, and sweetener in a bowl or jars/glasses, stir well, and let it sit for 10-15 minutes.
- Stir the mixture again and break up clumps with a fork, then refrigerate for 2 hours or overnight.
- Divide into 2 servings and serve with your favorite toppings.
Notes
- For a beautiful serving: Combine ingredients in a bowl and then transfer to glasses for a clean presentation.
- Minimal cleanup: Simply combine everything directly in jars!
- Texture control: Customize the thickness! Use my chia seed-to-milk ratio for a thick pudding, or adjust it to your preference.
- Clumps-free: Give the ingredients a good initial stir, and then follow up with another quick mix to ensure everything is well combined.
- Perfect consistency: Is pudding too thick? Add a splash of milk and stir until smooth.