Keto Chocolate Chia Pudding

4.3 stars, average of 82 ratings

Written by Martina Slajerova on December 18, 201464

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?

0 hours, 10 minutes

Hands-on 5 minutes Overall 15 minutes

Nutritional values (per serving)

6.3 grams 13.9 grams 9.5 grams 26.6 grams 14.5 grams 329 calories

Total Carbs	20.3	grams
Fiber	13.9	grams
Net Carbs	6.3	grams

Protein	9.5	grams
Fat	26.6	grams
of which Saturated	14.5	grams

Calories	329	kcal

Magnesium	63	mg (16%)
Potassium	364	mg (18%)

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

Ingredients (makes 1 serving)

¹/₄ cup chia seeds, whole or ground (32 g/ 1.1 oz)
¹/₄ cup coconut milk (I like Aroy-D coconut milk) or heavy whipping cream (60 ml/ 2 fl oz)
¹/₂ cup water or almond milk (120 ml/ 4 fl oz)
1 tbsp raw cacao powder, unsweetened
1 tbsp Erythritol or Swerve, powdered, or other healthy low-carb sweetener from this list (10 g/ 0.4 oz)
5-10 drops Stevia extract
top with ¹/₂ tbsp raw cocoa nibs or extra dark chocolate (at least 85% cocoa solids)
optionally: add ¹/₄ tsp cinnamon and/ or pinch cayenne pepper

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.

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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!

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Maria 2 months ago #

I"m confused. I tried this recipe but when I put it into my app I came up with way higher net carbs. So I checked and 1/4 cup of chia seeds itself has 20 total carbs so I don't see how the whole thing has 20.3. Down the line, coconut milk 1g, cocoa powder 4.5g. I know it's not a big difference but when it comes to trying to stay in the range...
Am I missing something?

Martina @ KetoDiet one month ago #

It depends which app you are using 😊
This is a common issue with many apps and websites. The reason is that most apps and websites use crowdsourcing to build their food databases and there isn't much they do to prevent errors. Their priority is quantity rather than quality. As a result, you may end up with missing or inaccurate macros. I explained more about what we do in our app to prevent this in this post: Barcode Scanning and Food Database in the KetoDiet App
We use verified sources so our calculations are accurate in our app and my books. I hope this helps!

Leah Martin 7 months ago #

New to the Keto diet (3 weeks) and found your book which led me here. I tried this recipe tonight as I was craving some dessert. This hit the spot. Easy to make and very tasty. Never had chia seeds so it was new and pleasant experience. Thank you!

Marilyn Patterson 9 months ago #

How do you maintain what you weigh without continual to lose weight?

Martina @ KetoDiet 7 months ago #

Hi Marylin, low-carb eating doesn't always lead to weight loss - it depends on your goals and how you change your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Karol 10 months ago #

Hey, technical question - mix as by hand or in blender/mixer?

Hi Karol, you can mix it by hand. I tried blended chia seed pudding and didn't like it that much. It was slightly bitter and the consistency is better with whole chia seeds.

jessica one year ago #

Hello, are your recipes printable?

Martina @ KetoDiet 11 months ago #

Yes, you can print all of my recipes (see the "Print recipe" option below the recipe title).

Cindy Howe one year ago #

Is the stevie extract optional?

Yes, all sweeteners are optional - it depends on your palate.

Lauren one year ago #

I just started a ket o diet last week and I did ket o coffee all week because I'm not big on cooking weekday mornings but I've always loved chia puddings and they totally work for no cook week day mornings. Yay! Which ingredients for the options did you use for the nutrition info?

Martina @ KetoDiet one year ago #

Hi Lauren, only ingredients that are listed "optional" are not included in the nutrition facts. Other than that, all of the other ingredients are included (we use a verified database to calculate all nutrition facts). Keep in mind that if you use other apps, such as MFP, the nutrition facts will likely be incorrect as they use crowd-sourcing to collect data. I hope this helps!

Erin one year ago #

I love that you gave alternatives. I had no coconut milk and had just used the last of my almond milk at breakfast. Made it with heavy cream and water and it turned out great!
I also skipped the chocolate and used vanilla instead. Made the PERFECT replacement for the rice pudding I've been missing in my keto life! Thank you for sharing!

Thank you Erin, I'm glad you liked it!

Kandie one year ago #

How much canned coconut milk is too much? I usually do about 120 grams a day and sometimes 1-2 tablespoons of coconut oil.

I'd say that depends on your macros - this doesn't sound too much to me 😊

Andrea Costa one year ago #

So how many servings does this make?

The whole recipe is one serving.

Stephen one year ago #

Thank you. This is delightful. I have one in the refrigerator for tomorrow with no sweetener and I am looking forward to it. I've had about six of these so far and it is my new favourite.

Josee one year ago #

Absolutely awesome! Love it!! thank you!

Jennifer one year ago #

I tried this today and it is amazing! Thank you for a great recipe! A perfect sweet treat! I used to be a big rice pudding fan but I am loving chia now---- and its healthier!

LoLo1963 one year ago #

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.

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.

Mailisha Chesney one year ago #

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!

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 😊

Lisa 2 years ago #

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

Martina @ KetoDiet 2 years ago #

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: Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet (not all sugar alcohols are equal).

Safaa 2 years ago #

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

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

Joanne 2 years ago #

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!

Thank you! Coffee goes great with chocolate 😊

Ann-Marie 2 years ago #

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

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.

Steph 2 years ago #

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

Mary 2 years ago #

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 😊

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

KK 2 years ago #

Can you tell us what tracker you're using?

The KetoDiet App 😊 ketodietapp.com/

Jani 2 years ago #

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?

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.

pski2016 2 years ago #

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

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

Julie J 2 years ago #

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

Thank you Julie! 😊

Jade 3 years ago #

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 😊 it tastes really good + it is fulfilling due to the almonds 😊

Martina @ KetoDiet 3 years ago #

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

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

Tique 3 years ago #

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

Thank you Tique, glad you enjoyed it! 😊

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Betty 3 years ago #

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.

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 ! 😊

Emily 3 years ago #

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?

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: Pumpkin Pie Keto Chia Pudding

Jane 3 years ago #

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.

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

Michelle 2 years ago #

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

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.

Andrea 3 years ago #

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.

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 😊

Sherri Williamson 3 years ago #

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

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.

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.

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

Keto Chocolate Chia Pudding

Hands-on 5 minutes Overall 15 minutes

Nutritional values (per serving)

Ingredients (makes 1 serving)

Instructions

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