Keto Chia Pudding

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5 from 50 votes
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Satisfy your sweet tooth AND stay full for hours with this thick, creamy keto chia pudding recipe. Easy to make in advance and endlessly customizable, it’ll be a household staple in no time!

chia pudding with low carb ingredients.

Call me strange, but I’ve always found low-carb breakfasts to be my favorite way to start the day (looking at you keto muffins and keto smoothie bowl). They’re not too heavy, so I don’t feel weighed down, and the protein helps me stay full for hours. When they can satisfy my sweet tooth, too, that’s even better.

Inspired by my coconut chia pudding, this recipe uses a short list of keto-friendly ingredients to make a fuss-free breakfast with tons of flavor and a thick, creamy texture. 

Table of Contents
  1. Is chia pudding keto friendly?
  2. Ingredients needed
  3. How to make keto chia pudding
  4. Recipe tips and substitutions
  5. Flavor variations
  6. Storage instructions
  7. Frequently asked questions
  8. More keto breakfast recipes to try
  9. Keto Chia Pudding (Recipe Card)

Is chia pudding keto friendly?

Chia seed pudding is made from a combination of chia seeds and liquid, usually milk. Once the seeds are soaked in the liquid, they expand and create a thick, velvety texture. We’re using coconut milk and keto sweeteners to keep this recipe keto-approved. 

Here are some reasons why it’s one of my favorite keto breakfast recipes:

  • Nutrient-dense. The health benefits of chia seeds can not be understated. They’re naturally low in calories and high in protein, fiber, minerals, and healthy omega-3 fatty acids. Plus, they’re vegan and gluten-free. 
  • Minimal prep. This pudding is a dream for breakfast. Just combine the ingredients, give it a stir, and add your toppings. 
  • Fun to customize. Switch up the milk, pile on the toppings, or change the flavor entirely so you never have to make it the same way twice.
  • Individual portions. I wrote this recipe to make single servings, but you can easily double or triple it to make a big batch of protein-packed pudding for the whole family. 

Ingredients needed

The ingredient list for this chia pudding is pretty straightforward, and you might have many of them on hand already. Here’s what you’ll need:

  • Chia seeds. The key ingredient, so make sure they’re fresh! I used black chia seeds, but white chia seeds will also work. 
  • Coconut milk. I prefer using canned unsweetened coconut milk as I find the texture to be much richer and creamier, but the carton will also work. 
  • Keto sweetener. Any keto-friendly sticky sweetener can be used. I used my keto maple syrup, but liquid monk fruit sweetener or keto honey can also work. If it’s not strictly keto, you can use honey or regular maple syrup. 
  • Vanilla extract. For a subtle vanilla flavor and to make the pudding taste sweeter.
  • Fresh berries. To garnish. I used strawberries, raspberries, and blueberries, but you can use whatever fresh fruit you prefer.

Find the printable recipe with measurements below.

How to make keto chia pudding

Step 1- Combine ingredients. Start by adding the chia seeds, coconut milk, sweetener, and vanilla extract to a bowl or individual mason jars. Let the pudding sit at room temperature for 10 minutes, stirring every 2 minutes. 

Step 2- Refrigerate. Cover the pudding with plastic wrap and refrigerate for 2 hours. 

Step 3- Garnish and serve. Stir the pudding once right before serving, then serve the pudding with the fresh fruit on top. 

low carb chia pudding.

Recipe tips and substitutions

  • Make it smoother. I know some people are turned off by the sliminess factor of chia seeds. If you’re not a fan, try blending the pudding mixture once it’s set. 
  • Add protein. Like my protein chia pudding, adding a scoop of protein powder is a great way to make an even more filling breakfast. Just plan on adding a few extra tablespoons of milk to help it blend.
  • Adjust the sweetness. Give the pudding a taste before you let it set in the fridge, and add more sweetener if needed. 
  • Substitute the coconut milk. Try dairy milk, almond milk, oat milk, or even coconut yogurt for extra-thick pudding. 
  • Make it for meal prep. If you want to make overnight chia pudding, combine all of the ingredients in your bowl and store it in the fridge overnight. Give it a stir right before serving, and add a little extra milk if it looks too thick. 

Flavor variations

As I mentioned, one of the beauties of making this keto pudding is all the different flavor combinations. Here are a few of my favorite flavor combinations:

  • Chocolate chia pudding. Add 1-2 tablespoons of unsweetened cocoa powder and top with sugar-free chocolate chips
  • Chocolate peanut butter pudding. Add 1-2 tablespoons of unsweetened cocoa powder and 2 tablespoons of peanut butter (or almond butter). 
  • Strawberries and cream pudding. Swap the coconut milk for full-fat coconut cream and fold in strawberry jam
  • Lemon chia pudding. Fold in fresh lemon zest and top the pudding with keto lemon curd

Storage instructions

To store: Store the leftover chia pudding in an airtight container and refrigerate for up to 5-6 days. 

To freeze: Place the leftover pudding in a shallow freezer-safe container and freeze for up to 3 months. Let it thaw overnight in the fridge. 

keto chia pudding.

Frequently asked questions

Does chia seed pudding spike blood sugar?

Chia seed pudding does not spike blood sugar. In fact, eating chia seeds has been shown to reduce blood sugar and high blood pressure. 

Is it OK to eat chia seed pudding every day?

Chia seed pudding can be a nutrient-dense breakfast option worth incorporating into your weekly routine. Just make sure to enjoy it in moderation alongside a well-rounded diet. 

More keto breakfast recipes to try

  • Breakfast casserole– A hearty casserole loaded with eggs, veggies, sausage, and cheese. 
  • Keto quiche– Layers of creamy eggs, ham, bacon, and melty cheese. Make it with or without a crust.
  • Keto breakfast cookies– Thick, soft, and chewy cookies ready in minutes and packed with nutrition in every bite. 
  • Keto yogurt– Homemade yogurt made with just 2 ingredients and 1 gram of net carbs per serving.
keto chia pudding recipe.

Keto Chia Pudding

5 from 50 votes
Satisfy your sweet tooth AND stay full for hours with this thick, creamy keto chia pudding recipe. Easy to make in advance and endlessly customizable, it’ll be a household staple in no time!
Servings: 1 serving
Prep: 1 minute
Cook: 1 minute
Total: 2 minutes

Ingredients  

Instructions 

  • Combine chia seeds, unsweetened coconut milk, keto maple syrup, and vanilla extract.
  • Let sit on the counter for 10 minutes, stirring every 2 minutes.
  • Cover and refrigerate for at least two hours or overnight.
  • Stir once again before serving. Add toppings of choice.

Nutrition

Serving: 1servingCalories: 281kcalCarbohydrates: 26gProtein: 7gFat: 17gSodium: 7mgPotassium: 176mgFiber: 16gSugar: 7gVitamin A: 23IUVitamin C: 1mgCalcium: 367mgIron: 3mgNET CARBS: 10g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Recipe originally published May 2016 but updated to include new information for your benefit.

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Comments

  1. 5 stars
    I’ve made chia pudding several times, but using canned coconut milk helped the texture immensely! I didn’t make the glaze, just added a bit more sweetener, vanilla and cinnamon when mixing and it turned out delicious! Will definitely be using coconut milk to make this again. Thank you for sharing this recipe!

  2. Amazing!!! Though I might cut down on the cinnamon in the glaze. I didn’t have coconut butter so I melted some almond butter and it worked all the same!

  3. A crumpet with vegemite?! Sooooo Australian! I must confess that I’ve never tried chia seeds as I’ve only heard bad things about them, but you’re convincing me to give them another shot. And I’m clearly 12 because every time I read about “nut-based beverages”, I giggle.

    1. Dude, I was CRAVING it- No judgement, but I added margarine too (the only time it’s acceptable, unless it’s saladas and vegemite). I died. Seriously the small things ha!

      1. Can i ask what the calories count is for this chia pudding?? It looks delicious! Why doesn’t mine ever look that beautiful?! lol

        1. Hi Paula! For sure- If you go to myfitnesspal.com, it will provide those details for you! 🙂 Haha, it’s so hard to make it look appetising!

  4. What a great way to use chia seeds! I’m a huge fan of adding protein powder to my meals. It has always been involved with my chia seed puddings therefore this is something I would most definitely make!

  5. I like chia pudding, but I really prefer making half oats/half chia pudding for breakfast!

  6. I’ve never made chia pudding before, and now I really want to because this sounds delicious, but WHY did you say the thing about the eyes? Now I’m not sure I can 😛

  7. 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!

    1. Can we take a moment to appreciate that beautiful cauliflower based curry you shared? Making it next week! 🙂

  8. 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.

    1. OH yum!!!!! shawarma is seriously SO good- One of my good friends Gigi introduced me to that term (we referred to it as Kebab here!).

  9. 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!

    1. Omg. Seeing as Pinterest emailed that suggestion for sharing Christmas recipes in JUNE, I should post this Halloween idea next week!

  10. 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!

  11. 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 😉

  12. 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!

  13. 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!

  14. 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 😀

  15. 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.

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

  17. You persuaded me to give chia pudding a second chance. I’ve made it before (unflavored) and had a similar experience to your first time trying it.

      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). =)

  18. I never tried making chia pudding, hmm but now I want to. Promise it’s not like a cinnamon chia pet lol?!