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Keto Chocolate Chia Pudding

|Keto Chocolate Chia Pudding

This chia pudding is so easy to make and will keep you fuller for longer. Making chia pudding is one of my tricks to always have breakfast to go. I make a batch of 3-4 servings in the evening and have it ready in the morning. I personally like the grainy texture of chia seeds but if you prefer a smooth texture, just blend them until powdered before you add the liquids. The sweeteners are optional - as you get used to low-carb eating, your palate will change and you may not need to use any sweeteners.

This meal is relatively high in total carbs and low in net carbs. If you are not sure which of these you should count, have a look at my post here: Total Carbs or Net Carbs: What Really Counts?

Preparation time

Hands-on
Overall

Nutritional values (per serving):

6.3 grams 13.9 grams 9.5 grams 26.6 grams 14.5 grams 329 calories
Total Carbs20.3grams
Fiber13.9grams
Net Carbs6.3grams
Protein9.5grams
Fat26.6grams
of which Saturated14.5grams
Energy (calories)329kcal
Magnesium63mg (16%)
Potassium364mg (18%)

Macronutrient ratio: Calories from carbs (8%), protein (13%), fat (79%)

Ingredients (makes 1 serving):

The main reason I use two sweeteners in most of my recipes is that a combination of more sweeteners mask the aftertaste / bitterness of some of them. If the pudding is too thick, add 2-4 tbsp of water or almond milk.

Instructions

Mix the chia seeds, coconut milk, water, cacao powder, Erythritol and stevia. If you prefer a smoother texture, use ground chia seeds (ground chia seeds may taste bitter). Let it sit for at least 10-15 minutes, ideally overnight in the fridge. |Keto Chocolate Chia Pudding Top with cocoa nibs just before serving. Enjoy! |Keto Chocolate Chia Pudding

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (42)

I made this last night and tried to eat it this morning. I ground the chia for a smoother texture. It has a taste similar to wheatgrass, which , by the way, doesn't go well with chocolate. I used organic chia from my local health food store, the two sweeteners, and heavy cream.  Did I do something wrong? I don't think I can face it first thing in the morning.

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I think that whole seeds always work best in chia pudding - I always use whole. I don't remember tasting any wheatgrass but but I think that ground chia seeds make it taste bitter, or at least they did in my case when I tried making vanilla chia pudding.

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I tried this recipe as-is and it went fine. Not super-delicious, but (oddly) I seemed to like it better as I ate it. This whole keto-thing is new to me too, so I'm finding myself trying really, really different things nowadays!
Anyway, the next time I made this I tried grinding the chia seeds and it was a DISASTER! The seeds expanded and the whole thing turned into something resembling paste (yes, as is school-glue!). Note to self: never grind the seeds!

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I agree, it's the texture and a slight bitterness. I prefer whole seeds too. Try adding cinnamon, vanilla powder, any of your favourite food extract or flavoured stevia drops Smile

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Im still learning as I go, with Keto. Do you NOT count the sugat alcohols as carbs?  One TBS of Swerve is 15 carbs, if you do.  I still like some things sweet, but am leery to add anything b/c of the sugar alcohols

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Hi Lisa, Erythritol, Swerve and other sweeteners such as stevia have zero effect on blood sugar and close to zero calories. You can read more about low-carb sweeteners in this post: ketodietapp.com/.../Top-10-Natural-Low-carb-Sweeteners (not all sugar alcohols are equal).

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Hi,
I am allergic to almonds, can I replace with cream, half and half or more coconut milk?

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I think you can just use water + the listed coconut milk or cream Smile

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Great recipe and one of my breakfast favourites now. Also make it with a bit of coffee for a change and it's lovely. Great power breakfast before I go for a run and so easy to prepare a few days and stash in the fridge for a grab and go morning. Thanks!

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Thank you! Coffee goes great with chocolate Smile

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Hello i love the sound of this recipe but instead of putting in the 2 sweeteners would it be ok to add a teaspoon of coconut sugar... i am new to keto diet

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Yes you can - if you can tolerate carbs. I would personally avoid it on a keto diet and use either of the two sweeteners or avoid sweeteners altogether.

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I've just made the heavy cream version of this and ground the Chia seeds.  A lovely Easter treat. Thank you!

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So I made this last night and ate it this morning, I used a bit more heavy cream in place of a bit of the almond milk, and added 1/4tsp vanilla and a pinch of salt. The flavors were great!
Regarding the texture, though: is it weird that I preferred the texture when I had just mixed it to when it had firmed up this morning! It had a nice creamy base with bits of texture you could really chew, and the non-chia part was more liquidy. The texture after it had firmed up was much thicker, and the separate-ness grains of chia make you want to chew, but when you try to chew you get no "purchase" because those damn seeds are so springy! I get the feeling that was the idea though, and I'm just bad at eating pudding Smile

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Hi Mary, how about you try using chia seed meal instead (ground chia seeds)? That will result in a more "pudding-like" smooth texture Smile

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Can you tell us what tracker you're using?

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The KetoDiet App Smile http://ketodietapp.com/

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How are the nutritional facts calculated?  When I enter each recipe's ingredients into my online food tracker, the numbers and macros come out different.  Any thoughts or suggestions?

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Hi Jani, that's because many online trackers depend on "user-generated" database. Such database is usually large but there are always issues with accuracy. I used our app to calculate the macros and we use mainly the USDA database which is very accurate.

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I am absolutely addicted to this pudding. I limit it to 2 x a week though LOL I had a hard time incorporating Chia into my diet made me feel too full but your blog has helped me use it and its properties for making delicious treats. Thank you

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Thank you so much, I'm glad you like my recipe!

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Great recipe, found you through IG. So just starting to get ALL this great information and recipes

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Thank you Julie! Smile

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Looks great. I don't know if this is something you want to try, but you can make a good hot chocolate with unsweetened almond milk & unsweetened cocoa powder Smile it tastes really good + it is fulfilling due to the almonds Smile

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Sounds great! I like mine made with coconut milk - it is quite thick though so for this almond milk may be better Smile

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I use the powdered coconut milk you can get it at any Asian store and you can make it as condensed as you wish. better than cans and I believe less calories

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Martina, thank you for this recipe. The balance of all the ingredients really worked and the end result was a delicious treat.

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Thank you Tique, glad you enjoyed it! Smile

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What if I subbed 1/2 a haas avocado for the coconut cream? How would that impact the carbs and only use stevia?  I can't tolerate sugar alcohols well.

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Yes, you van try avocado but you'll have to add some water because it would be too thick with the chia seeds. The net carbs will be about the same for this amount. Hope this helps ! Smile

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These recipes look awesome. I can't wait to try them. I'm trying to avoid the use of sweeteners as they lead to bad cravings. Do your recipes still work without the stevia?

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Hi Emily, it really depends on your palate. You can add some sweetness by using dark chocolate instead of chocolate nibs and avoid stevia. I've tried my Pumpkin Pie Chia Pudding without sweeteners and it was great because the spices add a lot of flavour: ketodietapp.com/.../Pumpkin-Pie-Chia-Pudding

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6.3 carbs for the whole recipe or each serving? I make something very similar that only has 2 carbs for the entire recipe which makes 2 cups.

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Yes, 6 grams of net carbs is per serving - the recipe only makes one serving so the ingredients listed are for 1 serving Smile

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Is the carb count higher because of the coconut milk?  Would half and half make it lower?

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There won't be much of a difference if you use cream instead. The "total" carb count is high because chia seeds are high in fibre but the "net" carb count is still very low.

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Yes, I really feel the inflammation creeping back in if I go for more than a couple days without rather a lot of tumeric.
My recipe includes black pepper, cayenne, cardamom pods and cinnamon. Sometimes I substitute Chinese five spice mix for the cinnamon. That's a good trick in any recipe that calls for cinnamon or for a pumpkin pie spice mix.

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Sounds delicious! I use ginger and turmeric (best if fresh), black pepper, cinnamon, vanilla and coconut milk. I usually don't put any sweeteners or just a bit of stevia. Will try cardamom too! Thanks Smile

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Can you tell me exactly how you make this ginger/turmeric milk?

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Sure! I just boil one cup of coconut milk with 1/2-1 teaspoon of turmeric powder (or use fresh grated turmeric). I also add freshly grated or sliced ginger - about 1/2-1 inch, a pinch of cinnamon and black pepper. Boil it over a low heat for 10 minutes, strain and enjoy! If you need to, add a tablespoon of Erythritol and 3-5 drops of stevia.

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Hmm, I've been making tumeric and ginger coconut milk a quart at a time for my morning drink. I'm inspired to mix six ounces of that with a quarter cup of chia seeds and try it for breakfast tomorrow morning.  

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Love turmeric milk! I've been making it with a few more spices in Smile I think it's a great idea to make chia pudding from it!

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