Healthy Sticky Cinnamon Roll Chia Pudding {Whole30, Keto}

A thick and creamy chia pudding recipe ready in 5 minutes and topped with a cinnamon glaze- It tastes like a cinnamon roll! 

whole30 chia seed pudding with cinnamon on top

As someone who LOVES a sweet breakfast, going on a whole30 or keto diet posed some challenges. I’ve tried savory breakfasts but they never really worked out well for me. 

A few months ago, I tried a chia seed pudding and was pleasantly surprised that is was actually quite a low carb and low sugar breakfast option. Not only that, it was NOT savory!

What is chia pudding? 

Chia seed pudding is a pudding made with chia seeds mixed with a liquid, often milk. Once the milk is mixed with the chia seeds, it is absorbed by them, tripling in size and creating a thick, pudding texture. Similar to oatmeal, it is the perfect vehicle to add a plethora of toppings to. 

What does chia pudding taste like?

Chia pudding has an interesting taste and texture. It is thick, like jello, but creamy, like oatmeal. It has a slightly soft and gooey texture, thanks to the chia seeds. The beauty of chia seed pudding is that it can be flavored in a plethora of ways, including chocolate! 

Long term readers know I’m a fan of giving recipes a sticky cinnamon make-over. While my favorites are this sticky cinnamon roll batter oatmeal and this sticky cinnamon roll baked oatmeal, this chia seed pudding variation is becoming a fast favorite! 

Cinnamon roll chia seed pudding

Is chia pudding keto? 

Chia pudding, when enjoyed on its own, it 100% keto-friendly. Chia seeds are low in carbs and high in fiber and pack a protein punch. 

It can also be flavored with keto-friendly ingredients, like no added sugar chocolate, coconut, and nut or seed butter.

This healthy sticky cinnamon roll chia seed pudding is a delicious, quick and easy breakfast or snack which can be prepped the night before too! It includes a healthy cinnamon roll glaze which easily masks the typical texture of a plain and bland chia seed pudding! This recipe is suitable for those following a vegan, gluten-free, paleo, dairy-free and refined sugar-free lifestyle! 

Chia pudding with cinnamon stick

How to make chia seed pudding

Making chia seed pudding is incredibly quick and easy to make!

  • Firstly, you’ll combine your chia seeds and milk of choice in a small bowl or container. Once it is combined, it will need to be refrigerated for at least an hour, to thicken up. Alternatively, you can make it overnight!
  • After an hour, add your mix-ins of choice (nuts, nut butter, sweetener, etc) and enjoy immediately! 

How long does chia pudding last? 

Chia seed pudding is a fantastic meal prep recipe, that can be made in advance. Basic chia pudding can last for at least 2 weeks, so you can prepare a fortnights worth of breakfasts or snacks and not have to worry about it later. 

NOTE: Chia pudding thickens the longer it sits. If your chia pudding is too thick, be sure to add extra milk to thin out. 

Chia seed pudding

Chia pudding flavor substitutions and variations

  • Coconut Milk Chia Pudding. Use full-fat coconut milk, and add 1-2 tablespoons of shredded coconut to the pudding or on top of the pudding.
  • Almond Milk Chia Seed Pudding. Unsweetened vanilla or original almond milk as the milk of choice.
  • Chocolate Chia Seed Pudding. Add 1-2 tablespoons of unsweetened cocoa powder into the pudding, along with some sweetener of choice. Top with sugar free or dairy free chocolate chips on top. 
  • Banana Chia Seed Pudding. Add 1/2 mashed banana into the batter, increase the milk by an extra 1/4 cup. Once ready, top with remaining 1/2 banana, sliced. 
  • Whole30 Chia Pudding. Do not add any sweeteners into the pudding. Instead, add 1/2 mashed banana to the batter OR 1-2 chopped Medjool dates. 

Tips and Tricks for PERFECT Cinnamon Roll Chia Seed Pudding

  • Different brands of chia seeds may need more/less liquid of choice to thicken. If your chia seed pudding is too thick, thin out with extra milk.
  • Do NOT freeze chia seed pudding, as it will separate and become slimy in texture.
  • Only meal prep chia seed pudding 2 weeks in advance. Any longer, and it will have a slightly bitter flavor.
  • If you add fresh ingredients (berries, veggies, dairy) into the pudding, they will only keep 3-5 days. 
  • Avoid adding fresh ingredients into the base pudding recipe. Instead, add them on top, to maintain freshness.
  • If meal prepped, feel free to use jars or containers. 

More sweet whole30 breakfast recipes

Chia seed pudding recipe with cinnamon

Cinnamon Roll Chia Seed Pudding {Keto, Whole30}

This healthy overnight chia seed pudding is smooth, creamy and perfect for a whole30 or ketogenic breakfast! Topped with cinnamon, its like a cinnamon roll!
5 from 3 votes
Print Rate
Course: Breakfast
Cuisine: American
Keyword: chia seed pudding, coconut milk chia pudding
Prep Time: 5 minutes
Cook Time: 1 hour
Servings: 1 serving
Calories: 212kcal
Author: Arman


For the chia seed pudding

For the cinnamon roll coconut butter glaze


To make the chia seed pudding

  • In a small cereal bowl or glass, mix together your chia seeds, cinnamon, and milk of choice. Refrigerate for at least an hour, or overnight to form a pudding.
  • Once thick, remove from fridge and top with toppings of choice

To make glaze

  • Combine all ingredients and mix through and drizzle on top.


If chia seed pudding is too thick, add extra milk of choice when ready to eat.


Serving: 1pudding | Calories: 212kcal | Carbohydrates: 10g | Protein: 12g | Fat: 18g | Potassium: 4mg | Fiber: 7g | Vitamin A: 3IU | Vitamin C: 3mg | Calcium: 3mg | Iron: 3mg | NET CARBS: 3g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!


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    55 thoughts on “Healthy Sticky Cinnamon Roll Chia Pudding {Whole30, Keto}

        1. not totally sure about the coconut glaze recipe… is there a protein powder missing from this? Otherwise, if you’re starting with a liquid (melted coconut oil) only adding sugar really, why are you adding milk to “thin it out”?

        2. Welp, I think I realized my mistake coconut BUTTER, not coconut OIL. At least I discovered that mistake prior to putting it on the pudding (for tomorrow morning). =)

    1. Not at all a fan of chia pudding, but this might tempt me to give it another chance. Anything cinnamon is worth a shot.

    2. Oh my god your “million eyes” comment SERIOUSLY gave me the urks. That one’s going to stay with me all day.
      Yeah – I’m super not a fan a chia pudding. I’ve tried. I’ve tried to be like the cool kids, but I just can’t do the weird gel texture. I’ve wanted to try blending it up after it has soaked to take away the little black eye thing – so I should get on that to see if it helps.

    3. So chia pudding totally freaks me out, but I really don’t want to take fish oil supplements, so I might have to try this. You make it look harmless enough 😀

    4. With my new work schedule I’m often bringing my breakfast with me. Chia seed pudding isn’t something I have often, but it would be a fun way to switch things up!

    5. That Nutchello sounds delicious- must check it out! I really like chia pudding and definitely don’t make it enough so thanks for motivating me to make some soon!

    6. As the basic bitch I am I obviously like chia pudding. Only last week I had one after months again and I liked it so much that I thought I should start making them myself again. Perfect timing!

      Caramel Almonds and Cashew? Adding this to my USA to-try list 😉

    7. Haven’t had chia pudding in ages! I need to get on that again soon. Best thing I ate was some amazing halibut my husband cooked for me for Mother’s Day!

    8. Oh, you and your delicious cinnamon roll inspired goodness. I always get hungry when I open up your site in the morning. Drat you, you evil little man! Just kidding. I won’t drat you if you’ll send me some of this chia pudding. But can you include some marmite in there for me? Also, ” they looked like a million eyes looking at me.” You should remake this at Halloween with green something…pureed spinach? Green pudding with a hundred eyes looking out = epic!

    9. This chia pudding looks really good. . . I had never had shawarma until last year, and it was AMAZING! It’s pretty cool that you get to bless your family with delicious meals. It sounds like the first chia pudding didn’t go so well, but that’s what makes a better baker/cook right? ‘If at first you don’t succeed try, try again.’ It looks to me like you have a winner with this one.

    10. I absolutely love having leftovers that my mother makes! Last night she made this delicious chickpea soup and lentil tomato curry for dinner, and I’m currently having an egg white omelet with spinach and leftover lentil curry, all with a sweet potato and almond butter for my breakfast’s dessert, haha! I too need to give chia pudding a chance because I’ve been neglecting to try it. It’s a bit intimidating because I’m always unsure as to how thick the pudding will turn out overnight!

    Have a comment? Go for it!