Follow us 148.4k
These healthy keto-friendly parfaits made with creamy chocolate and golden milk layers are the perfect low-carb breakfast or dessert.
The original Keto Golden Milk is a beverage made with coconut milk or any nut milk, and spices like turmeric, cinnamon, vanilla, ginger and pepper. You can serve it hot or as Iced Golden Milk Latte.
Turmeric and curcumin is what gives this treat its beautiful yellow colored layer. Turmeric is used in curry powder but is certainly not limited to savoury dishes. It's a powerful adaptogen and just like ginseng, green tea, maca or ashwagandha, it has several health benefits including anti-oxidant and anti-aging effects. Turmeric can reduce inflammation and help prevent against heart disease.
Chia seeds are a good source of vitamins, minerals and fibre. They are low in net carbs and will keep your blood sugar levels healthy and your appetite under control.
The best part? This keto treat can be made without any sweeteners, so if you avoid all low-carb sweeteners, even natural options such as stevia and erythritol, these jars are the perfect treat for your ketogenic living.
Optionally, you can add a few tablespoons of grass-fed collagen or MCT oil. While collagen will provide a healthy source of protein that will help you stay full for longer, MCT oil will give you a quick source of energy.
Hands-on Overall
Nutritional values (per serving)
Net carbs7.4 grams
Protein8.3 grams
Fat38.8 grams
Calories417 kcal
Calories from carbs 7%, protein 8%, fat 85%
Total carbs17.8 gramsFiber10.3 gramsSugars0.8 gramsSaturated fat28.8 gramsSodium79 mg(3% RDA)Magnesium70 mg(17% RDA)Potassium631 mg(32% EMR)
Ingredients (makes 2 servings)
Golden milk layer:
Chocolate layer:
Note: Low-carb sweetener in this recipe can be omitted or used to taste. Instead of coconut cream you can use mascarpone cheese or whipped cream.
Instructions
- Prepare the golden milk chia layer. In a bowl whisk the almond milk with the turmeric, cinnamon, vanilla, ginger and black pepper. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired).
- Add the chia seeds and let them bloom in the golden milk for 20-30 minutes (or overnight in the fridge). Stir once or twice to combine.
- Optionally, you can stir in some grass-fed collagen powder and/or MCT oil.
- Use a spoon and divide the chia mixture between 2 jars (if serving for breakfast), or up to 4 jars (if serving them as a dessert).
- Scoop the coconut cream into a bowl (only the thick, creamy part).
- Add cacao powder, almond milk and 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired). Mix to combine.
- Scoop the creamy chocolate layer on top of the golden milk chia layer. Optionally, dust with more cacao powder or cinnamon. Enjoy immediately or store in the fridge for up to 3 days.
Golden Milk Chocolate Breakfast Jars
Step by Step
Ingredients
Instructions
- Prepare the golden milk chia layer. In a bowl whisk the almond milk with the turmeric, cinnamon, vanilla, ginger and black pepper. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired).
- Add the chia seeds and let them bloom in the golden milk for 20-30 minutes (or overnight in the fridge). Stir once or twice to combine.
- Optionally, you can stir in some grass-fed collagen powder and/or MCT oil.
- Use a spoon and divide the chia mixture between 2 jars (if serving for breakfast), or up to 4 jars (if serving them as a dessert).
- Scoop the coconut cream into a bowl (only the thick, creamy part).
- Add cacao powder, almond milk and 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired). Mix to combine.
- Scoop the creamy chocolate layer on top of the golden milk chia layer. Optionally, dust with more cacao powder or cinnamon. Enjoy immediately or store in the fridge for up to 3 days.
Nutrition (per serving)
Calories417kcal
Net Carbs7.4g
Carbohydrates17.8g
Protein8.3g
Fat38.8g
Saturated Fat28.8g
Fiber10.3g
Sugar0.8g
Sodium79mg
Magnesium70mg
Potassium631mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.4 g | 8.3 g | 38.8 g | 417 kcal |
| Almond milk natural (unsweetened) |
| 0.5 g | 0.6 g | 1.4 g | 17 kcal |
| Turmeric, spices (dried, ground) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Cinnamon, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Vanilla powder, dried (from vanilla beans, vanilla pods) |
| 0.1 g | 0 g | 0 g | 2 kcal |
| Ginger (ground, dried), spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Chia seeds |
| 0.8 g | 3.2 g | 5.1 g | 82 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 4 g | 3.3 g | 31.2 g | 297 kcal |
| Almond milk natural (unsweetened) |
| 0.1 g | 0.1 g | 0.3 g | 3 kcal |
| Cocoa powder, raw (cacao) |
| 1.1 g | 1.1 g | 0.7 g | 12 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
Do you like this recipe? Share it with your friends!
