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If you’ve ever tried chia pudding and thought it wasn’t for you, this keto tiramisu version might just change your mind. With layers of chocolate, coffee, vanilla, and a rich mascarpone cream, it feels more like dessert than breakfast — but without the sugar or carbs.
I first made this recipe as a play on traditional tiramisu, one of my all-time favorite Italian desserts. Instead of ladyfingers and sugar, we’re using chia seeds and low-carb ingredients to get the same flavors in a lighter, healthier way. The best part? These parfaits look beautiful in single-serve jars and are perfect for breakfast, dessert, or meal prep.
Why You’ll Love This Recipe
- Real tiramisu taste – coffee, chocolate, vanilla, and a creamy mascarpone layer.
- Low-carb & sugar-free – all the flavor without the spike.
- Portion control - A healthy breakfast option portioned in jars.
- No-bake & quick – about 20 minutes hands-on, then chill to set.
- Make-ahead friendly – perfect for breakfast prep or dessert in the fridge.
- Flexible topping – classic egg-based mascarpone cream or a whipped-cream shortcut when you’re short on time.
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Ingredients & Swaps
- Almond (or other) milk – Use unsweetened almond milk for both chia layers; any unsweetened nut or seed milk works if you're nut-free.
- Coffee – either brewed coffee or instant coffee in the chocolate layer for classic tiramisu flavor.
- Cocoa – Dutch process cocoa (or raw cacao) powder in the chocolate layer + a dusting on top.
- Chia seeds – Thicken both pudding layers. For an extra protein boost, stir in some collagen powder.
- Sweetener – Powdered sweetener like erythritol, Swerve or allulose work well.
- Vanilla – Sugar-free vanilla extract in both chia layers; optional rum extract in the cream layer for tiramisu vibes.
- Cream (choose dairy or dairy-free) – Heavy cream in the vanilla layer and in the tiramisu cream. For dairy-free, use whipped coconut cream in both places.
- Mascarpone – For the tiramisu layer; swap with thick coconut cream for dairy-free.
- Egg yolks – Classic tiramisu custard base for the cream layer (tempered over a water bath).
- Toppings – Cocoa/cacao for dusting; optional grated sugar-free dark chocolate (or 90%) to finish.
Can I make this recipe high-protein?
Yes! To boost protein, stir about 2-4 tablespoons of collagen peptides into each chia layer (chocolate and vanilla). Collagen dissolves easily and won’t affect flavor or texture. This simple addition adds a good dose of protein to each serving without changing the creamy tiramisu taste.
Can I skip the egg yolk step in the tiramisu layer?
Yes. The classic tiramisu topping uses tempered egg yolks for a richer, authentic flavor. But if you’re short on time, you can make a quick version: just whip heavy cream (or coconut cream) with mascarpone, sweetener, and vanilla. It won’t have quite the same depth, but it’s still delicious.
Can I make this ahead of time?
Definitely. Chia pudding thickens best when it sits, so you can prep the chocolate and vanilla chia layers a day in advance. Just store them covered in the fridge, then add the tiramisu cream and toppings shortly before serving.
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Tips for Best Results
- Chill long enough – Let the assembled jars rest in the fridge for at least 2 hours so the layers set and the flavors meld. Overnight is even better.
- Stir chia well – Mix the chia seeds thoroughly into the milk, then stir again after 5 minutes to prevent clumps.
- Layer neatly – Spoon each layer carefully into jars for the best visual effect. A piping bag makes it easy to get clean layers although it's not necessary.
- Dust right before serving – Cocoa powder can darken or “melt” into the cream if it sits too long. For the prettiest look, dust it just before serving. If using chocolate flakes or grated chocolate, top just before serving to avoid soggy topping.
Storage Tips
This tiramisu chia pudding will keep well in the fridge for up to 3 days. Store it in sealed jars or containers to prevent the cream layer from absorbing fridge odors. For the neatest layers, avoid topping with cocoa powder until just before serving. Freezing isn’t recommended, as the chia pudding and cream layers don’t thaw with the same creamy texture.
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Similar Recipes You’ll Love
If you enjoy this tiramisu chia pudding, you’ll love these other low-carb desserts and breakfast treats. Each one is simple, satisfying, and just as indulgent without the sugar.
Hands-on Overall
Serving size one 120 ml/ 4-oz jar
Nutritional values (per one 120 ml/ 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 chia pudding layer, 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.
Tip: For a high-protein boost, add 2-4 tbsp collagen powder to either or both chia pudding layers. It will blend in without changing flavor or texture.
- To make the tiramisu cream layer, place the egg yolks, remaining powdered sweetener, and vanilla extract (or vanilla + rum extract) into a heat-resistant bowl. Beat until pale and creamy.
- Set the bowl over a saucepan of gently simmering water (do not let the bottom of the bowl touch the water). Reduce heat and cook for 5–7 minutes, stirring constantly, until the mixture lightens in color, increases in volume, and looks slightly frothy.
- Remove from heat and whisk in the mascarpone until smooth.
- In a separate bowl, whip the heavy cream until stiff peaks form. Gently fold the mascarpone mixture into the whipped cream to keep it light and airy.
- To assemble, divide the chocolate chia pudding between 5 jars, followed by the vanilla chia pudding.
- Top with the tiramisu cream and dust with cocoa powder.
- Optionally, sprinkle with grated dark chocolate for extra indulgence.
- Chill for at least 2 hours (the layers will firm up more as they sit). Serve and enjoy, or store covered in the fridge for up to 3 days.
Tiramisu Chia Pudding (KetoDiet Blog)
Step by Step
Ingredients
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 chia pudding layer, 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.
Tip: For a high-protein boost, add 2-4 tbsp collagen powder to either or both chia pudding layers. It will blend in without changing flavor or texture. - To make the tiramisu cream layer, place the egg yolks, remaining powdered sweetener, and vanilla extract (or vanilla + rum extract) into a heat-resistant bowl. Beat until pale and creamy.
- Set the bowl over a saucepan of gently simmering water (do not let the bottom of the bowl touch the water). Reduce heat and cook for 5–7 minutes, stirring constantly, until the mixture lightens in color, increases in volume, and looks slightly frothy.
- Remove from heat and whisk in the mascarpone until smooth.
- In a separate bowl, whip the heavy cream until stiff peaks form. Gently fold the mascarpone mixture into the whipped cream to keep it light and airy.
- To assemble, divide the chocolate chia pudding between 5 jars, followed by the vanilla chia pudding.
- Top with the tiramisu cream and dust with cocoa powder.
- Optionally, sprinkle with grated dark chocolate for extra indulgence.
- Chill for at least 2 hours (the layers will firm up more as they sit). Serve and enjoy, or store covered in the fridge for up to 3 days.
Nutrition (per serving, one 120 ml/ 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 120 ml/ 4-oz jar)
| Total per one 120 ml/ 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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