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Keto Tiramisu Chia Pudding

4.3 stars, average of 104 ratings

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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

Allergy information for Keto Tiramisu Chia Pudding

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian

Notes

  • Recipe can be made dairy-free or coconut-free.

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

  1. 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.
  2. 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. Keto Tiramisu Chia Pudding
  3. 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. Keto Tiramisu Chia Pudding
  4. 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.
  5. Take off the heat. Add the mascarpone to the whipped yolks. Whisk until smooth. Keto Tiramisu Chia Pudding
  6. 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.
  7. To assemble the jars, divide the chocolate layer between 5 jars, followed by the vanilla layer. Keto Tiramisu Chia Pudding
  8. Top with the tiramisu layer, and then dust with cocoa powder. Keto Tiramisu Chia Pudding
  9. Optionally, add grated dark chocolate. Keto Tiramisu Chia Pudding
  10. Chill for a few hours and serve. Can be stored in a refrigerator for up to 3 days. Keto Tiramisu Chia Pudding

Tiramisu Chia Pudding (KetoDiet Blog)

4.3 stars, average of 104 ratings
Tiramisu Chia Pudding (KetoDiet Blog)
This low-carb version of a classic Italian dessert looks beautiful when it’s presented in single-serving parfaits. This is the best chia pudding you will ever try!
Hands on20m
Overall2h

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Take off the heat. Add the mascarpone to the whipped yolks. Whisk until smooth.
  6. 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.
  7. To assemble the jars, divide the chocolate layer between 5 jars, followed by the vanilla layer.
  8. Top with the tiramisu layer, and then dust with cocoa powder.
  9. Optionally, add grated dark chocolate.
  10. 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)

Net carbsProteinFatCalories
Total per one 4-oz jar
4.6 g6.2 g32.3 g351 kcal
Almond milk natural (unsweetened)
0.3 g0.4 g0.9 g10 kcal
Vanilla Extract, homemade (KetoDiet blog)
0 g0 g0 g3 kcal
Erythritol (natural low-carb sweetener)
1 g0 g0 g4 kcal
Chia seeds
0.6 g2.2 g3.6 g57 kcal
Cocoa powder, raw (cacao)
0.7 g0.6 g0.4 g7 kcal
Coffee (prepared), liquid
0 g0 g0 g0 kcal
Coconut cream, creamed coconut milk (organic, unsweetened)
0.4 g0.3 g3.1 g30 kcal
Egg, yolk, raw, fresh
0.2 g1.1 g1.8 g22 kcal
Mascarpone cheese
0.2 g0.7 g4.2 g42 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1.2 g0.9 g18.2 g176 kcal

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Leili Malakooti
Graphic designer and Creative Foodie

Leili Malakooti

Leili is a Graphic designer and Creative Foodie! She is passionate about recipe development, food photography and food styling.

Leili is Persian and her creations are inspired by the rich, delicious and healthy recipes from her culture and birth country, Iran. She dropped 100 lbs eating keto and has been in ketosis for almost 4 years.

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Comments (7)

This recipe is so good! I've made it several times. Thank you

Made this today, however I came across an error. In the ingredients list for the vanilla part. The swerve was listed as 2 tablespoons but in the method, it’s listed as a quarter of a cup. As I was reading the method part, I added the quarter cup. Tasted yummy tho.

Thank you for noticing Shannon, I'll fix that! It was supposed to be 2 tbsp, or up to 4 tbsp =1/4 cup (to taste).

Is there a way to substitute the coffee for something else? This looks amazing but I don’t like coffee at all :p

I'd say skip it and just make it cacao (chocolate) flavoured 😊 If the chia seed pudding is too thick, add water or almond milk.

Is it okay not to use eggs for the layer? My son has egg allergy.

Absolutely! You can use a simple cream topping (check the recommendations in the post for more). If you try this recipe make sure to tag me on Instagram, I'd love to see your creation!