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This delicious tiramisu chia pudding is a healthy and tasty way to start the day.
If you ever made chia pudding and you weren't a fan, this recipe will convert even the fussiest of fussy eaters. It's like eating dessert for breakfast but with none of the carbs and none of the blood sugar spikes.
What I love about this keto parfait is the three different layers. You get chocolate, vanilla and tiramisu — all in one deliciously creamy breakfast pudding!
We are using a classic egg based tiramisu topping that is worth the extra effort. But if you're short on time, feel free to substitute the tiramisu layer with a simple topping made with whipping cream, vanilla and sweetener, and skip the tempered egg yolk and mascarpone.
Whatever topping you pick, you can't go wrong!
Hands-on Overall
Serving size one 4-oz jar
Nutritional values (per one 4-oz jar)
Net carbs4.6 grams
Protein6.2 grams
Fat32.3 grams
Calories351 kcal
Calories from carbs 6%, protein 7%, fat 87%
Total carbs10.2 gramsFiber5.5 gramsSugars2.6 gramsSaturated fat18.7 gramsSodium64 mg(3% RDA)Magnesium31 mg(8% RDA)Potassium253 mg(13% EMR)
Ingredients (makes 5 servings)
Chocolate coffee chia layer:
Vanilla cream chia layer:
Tiramisu cream layer:
Instructions
- To make the chocolate chia pudding layer, mix 1 cup of warm non dairy milk, 1/2 tsp vanilla, 2 1/2 tbsp cacao powder, coffee and 1/4 cup powdered sweetener. Add 4 tbsp chia seeds and let sit for 15 to 20 minutes to thicken.
- To make the vanilla cream chia pudding, mix 1/2 cup of warmed non dairy milk, 2 tbsp sweetener and 1/2 tsp vanilla extract. Add 3 tbsp chia seeds and let sit for 15 to 20 minutes to thicken. Fold in 2 tablespoons of whipped cream or coconut cream.
- To make the Tiramisu cream layer, place the egg yolks, remaining powdered sweetener and vanilla extract into a heat-resistant bowl. Beat the mixture until pale and creamy.
- Place the bowl on top of a saucepan with simmering water. Reduce the heat and cook for 5 to 7 minutes, stirring constantly, until the mixture is lighter in color, increased in volume, and a little frothy.
- Take off the heat. Add the mascarpone to the whipped yolks. Whisk until smooth.
- In a separate bowl, whip the heavy cream at high speed until stiff peaks form. Gently fold the mascarpone yolk mixture into the whipped cream.
- To assemble the jars, divide the chocolate layer between 5 jars, followed by the vanilla layer.
- Top with the tiramisu layer, and then dust with cocoa powder.
- Optionally, add grated dark chocolate.
- Chill for a few hours and serve. Can be stored in a refrigerator for up to 3 days.
Tiramisu Chia Pudding (KetoDiet Blog)
Ingredients (makes 5 servings)
Chocolate coffee chia layer:
- 1 cup warm unsweetened almond or non-dairy milk of choice (240 ml/ 8 fl oz)
- 1/2 tsp sugar-free vanilla extract
- 2 1/2 tbsp cacao powder (14 g/ 0.5 oz)
- 2 tbsp brewed coffee (30 ml) or 1/2 tsp instant coffee
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 4 tbsp chia seeds (32 g/ 1.1 oz)
Vanilla cream chia layer:
- 1/2 cup warm unsweetened almond or non-dairy milk of choice (120 ml/ 4 fl oz)
- 2 tbsp powdered Erythritol or Swerve (20 g/ 0.7 oz)
- 1/2 tsp sugar-free vanilla extract
- 3 tbsp chia seeds (24 g/ 0.9 oz)
- 3 tbsp whipped coconut cream or heavy whipping cream (45 ml)
Tiramisu cream layer:
- 2 large egg yolks
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 1 tsp sugar-free vanilla extract or use 1/2 tsp vanilla + 1/2 tsp rum extract
- 1/4 cup mascarpone cheese or coconut cream (60 g/ 2.1 oz)
- 1 cup heavy whipping cream or coconut cream (240 ml/ 8 fl oz)
- 1/2 to 1 tsp cacao powder for dusting
- Optional: 5 tbsp grated sugar-free dark chocolate or 90% dark chocolate (25 g/ 0.9 oz)
Instructions
- To make the chocolate chia pudding layer, mix 1 cup of warm non dairy milk, 1/2 tsp vanilla, 2 1/2 tbsp cacao powder, coffee and 1/4 cup powdered sweetener. Add 4 tbsp chia seeds and let sit for 15 to 20 minutes to thicken.
- To make the vanilla cream chia pudding, mix 1/2 cup of warmed non dairy milk, 2 tbsp sweetener and 1/2 tsp vanilla extract. Add 3 tbsp chia seeds and let sit for 15 to 20 minutes to thicken. Fold in 2 tablespoons of whipped cream or coconut cream.
- To make the Tiramisu cream layer, place the egg yolks, remaining powdered sweetener and vanilla extract into a heat-resistant bowl. Beat the mixture until pale and creamy.
- Place the bowl on top of a saucepan with simmering water. Reduce the heat and cook for 5 to 7 minutes, stirring constantly, until the mixture is lighter in color, increased in volume, and a little frothy.
- Take off the heat. Add the mascarpone to the whipped yolks. Whisk until smooth.
- In a separate bowl, whip the heavy cream at high speed until stiff peaks form. Gently fold the mascarpone yolk mixture into the whipped cream.
- To assemble the jars, divide the chocolate layer between 5 jars, followed by the vanilla layer.
- Top with the tiramisu layer, and then dust with cocoa powder.
- Optionally, add grated dark chocolate.
- Chill for a few hours and serve. Can be stored in a refrigerator for up to 3 days.
Nutrition (per one 4-oz jar)
Calories351kcal
Net Carbs4.6g
Carbohydrates10.2g
Protein6.2g
Fat32.3g
Saturated Fat18.7g
Fiber5.5g
Sugar2.6g
Sodium64mg
Magnesium31mg
Potassium253mg
Detailed nutritional breakdown (per one 4-oz jar)
| Total per one 4-oz jar |
| 4.6 g | 6.2 g | 32.3 g | 351 kcal |
| Almond milk natural (unsweetened) |
| 0.3 g | 0.4 g | 0.9 g | 10 kcal |
| Vanilla Extract, homemade (KetoDiet blog) |
| 0 g | 0 g | 0 g | 3 kcal |
| Erythritol (natural low-carb sweetener) |
| 1 g | 0 g | 0 g | 4 kcal |
| Chia seeds |
| 0.6 g | 2.2 g | 3.6 g | 57 kcal |
| Cocoa powder, raw (cacao) |
| 0.7 g | 0.6 g | 0.4 g | 7 kcal |
| Coffee (prepared), liquid |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 0.4 g | 0.3 g | 3.1 g | 30 kcal |
| Egg, yolk, raw, fresh |
| 0.2 g | 1.1 g | 1.8 g | 22 kcal |
| Mascarpone cheese |
| 0.2 g | 0.7 g | 4.2 g | 42 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.2 g | 0.9 g | 18.2 g | 176 kcal |
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