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Sweetener-Free Raspberry Chia Pudding

★★★★★★★★★★
4.6 stars, average of 364 ratings
By Martina Slajerova, updated July 18 202121
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Chia pudding is perfect for the ketogenic diet. It's high in healthy fats and will keep hunger at bay. This recipe is based on my Strawberry Breakfast "Pudding" — one of the many recipes in the KetoDiet App. When I first made it I was surprised how filling it was and I ended reducing the serving size!

Whole or Ground Chia Seeds?

When making chia pudding, I prefer whole seeds but you can use either. I also used whole chia seeds in my keto oatmeal, cereal, granola, chia jams and smoothies.

Ground chia seeds will add a more distinctive (some may perceive it as slightly bitter) flavour and are better in baked goods like keto tortillas, pizza crust, muffins, breadsticks or croutons.

This meal is relatively high in total carbs and low in net carbs. If you are not sure whether to focus on net or total carbs, check out this post: Total Carbs or Net Carbs: What Really Counts?

Hands-on Overall

Serving size about 2/3 cup/150 g/ 5.3 oz

Allergy information for Sweetener-Free Raspberry Chia Pudding

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Low FODMAP
Vegetarian
Vegan

Nutritional values (per about 2/3 cup/150 g/ 5.3 oz)

Net carbs4.2 grams
Protein5.5 grams
Fat18.2 grams
Calories223 kcal
Calories from carbs 8%, protein 11%, fat 81%
Total carbs12 gramsFiber7.7 gramsSugars1.7 gramsSaturated fat11.3 gramsSodium12 mg(1% RDA)Magnesium35 mg(9% RDA)Potassium213 mg(11% EMR)

Ingredients (makes 4 servings)

Instructions

  1. Place the coconut milk, water and raspberries into a blender and pulse until blended. Reserve a few raspberries for topping. Sweetener-Free Raspberry Chia Pudding The best coconut milk I've tried is Aroy-D. It contains no guar gum and has no aftertaste, it's only made with Thai coconut and water. Unlike most canned coconut milk products it does not solidify in the fridge and is perfect for making chia seed pudding without making it too thick. Sweetener-Free Raspberry Chia Pudding
  2. Mix the chia seeds, raspberry milk, vanilla and optionally add sweetener. Sweetener-Free Raspberry Chia Pudding
  3. Let it sit for at least 25-30 minutes, ideally overnight in the fridge. Then, spoon into serving glasses. Sweetener-Free Raspberry Chia Pudding
  4. Serve with the reserved raspberries and store in the fridge for up to 3 days. Sweetener-Free Raspberry Chia Pudding

Raspberry Chia Pudding
Step by Step

★★★★★★★★★★
4.6 stars, average of 364 ratings
Raspberry Chia Pudding
Missing oatmeal? This low-carb and sweetener-free chia pudding is a delicious breakfast option for busy days!
Hands on5m
Overall30m
Servings4
Calories223 kcal
Pin it

Ingredients

Instructions

  1. Place the coconut milk, water and raspberries into a blender and pulse until blended. Reserve a few raspberries for topping. The best coconut milk I've tried is Aroy-D. It contains no guar gum and has no aftertaste, it's only made with Thai coconut and water. Unlike most canned coconut milk products it does not solidify in the fridge and is perfect for making chia seed pudding without making it too thick.
  2. Mix the chia seeds, raspberry milk, vanilla and optionally add sweetener.
  3. Let it sit for at least 25-30 minutes, ideally overnight in the fridge. Then, spoon into serving glasses.
  4. Serve with the reserved raspberries and store in the fridge for up to 3 days.

Nutrition (per serving, about 2/3 cup/150 g/ 5.3 oz)

Calories223kcal
Net Carbs4.2g
Carbohydrates12g
Protein5.5g
Fat18.2g
Saturated Fat11.3g
Fiber7.7g
Sugar1.7g
Sodium12mg
Magnesium35mg
Potassium213mg

Detailed nutritional breakdown (per about 2/3 cup/150 g/ 5.3 oz)

Net carbsProteinFatCalories
Total per about 2/3 cup/150 g/ 5.3 oz
4.2 g5.5 g18.2 g223 kcal
Coconut milk (full-fat, unsweetened)
1.6 g1.1 g12.1 g111 kcal
Water, still
0 g0 g0 g0 kcal
Raspberries, frozen (unsweetened)
1.6 g0.5 g0.1 g12 kcal
Chia seeds
0.9 g3.8 g6.1 g97 kcal
Vanilla powder, dried (from vanilla beans, vanilla pods)
0.1 g0 g0 g3 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova

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Comments (21)

I am not able to find Aroy-D coconut milk without shipping it, which may be an option but I rather do my shopping in store. All of the alternate options of coconut milk I can find include guar gum. I have read that this is ok on the keto diet but was wondering what the change in the recipe would be. I assume that it would just make it thicker in which case I would just use a bit more almond milk?

Hi Molly, you can definitely use any other coconut milk, just make sue to shake it well. Most typed of canned coconut milk get very thick once refrigerated so it's always better to use liquid coconut milk. Just make sure to check the list of ingredients as some types of coconut milk contain soy or oat milk too. Guar gum is not an issue unless you have an intolerance but it does make coconut milk thick, especially once refrigerated. And I agree, if it had guar gum, you can make it runnier by using less coconut milk and more almond milk. I hope this helps!

Just made this but only had frozen strawberries so gave it a shot. Tasted good but something was missing so I added a tsp of banana extract, BINGO! Strawberry banana chia pudding! SO YUMMY!!!!!

Sounds like a great combo!

Can you recommend any more breakfast recipes as I’m allergic to eggs and starting to go Keto I’m just starting to add meat . Thanks

Hi Kathy, you can use the filtering tool in my recipes (select "breakfast" and "egg-free"): Recipes I hope this helps!

A refreshing change and perfect for a Picnic or car trip. Super easy to makeand satisfying.

I made this for the first time yesterday, my first attempt at Chia pudding.  but on taking it out the fridge this morning to serve up myself a portion for breakfast it was solid like ice cream! I used D'Aroy coconut milk as suggested. Any recommendations on what happened or how to fix it? Thanks.

Hi Vicky, if it's too thick, you can add a few tablespoons of water. I suppose it needed more liquids - maybe you used more chia seeds? Was is canned Aroy-D (tends to contain more fat) or carton Aroy-D?

I am new to the Kato diet, and came across your recipe whilst browsing. I've just popped my mix into the fridge ready for tomorrow morning. I am so looking forward to trying it.
Thanks!

Thank you, I hope you like it! 😊

I'll definitely make it again.It was delicious. My husband and I will definitely be eating this again soon! Maybe with some sliced banana and granola. Yum.

Thank you!

What can I use instead of the coconut milk? Allergies.. I also thank you for the tip on when ground chia can be used. I don't mind the whole seeds, but I wanted to take something as a dessert when I go to friends for dinner.
Thanks,
DonnaL

Hi Donna, you could use any nut or seed milk (that will result in less fat per serving) or even heavy whipping cream (HWC has more fat than coconut milk so you could use just 1/2 cup cream and add 1/2 cup water).

Im going to try cacao nibs in with the raspberries. Mmmmm

Sounds like a great addition! 😊

I made the chia pudding with strawberries, since that's what I had in the house. I did not sweeten it, as I'm trying to avoid anything that could trigger sugar cravings. It took me a few spoonfuls to get used to the texture, but I really enjoyed it! It's a great after-dinner treat, or breakfast. Thanks for the recipe!

Thank you! You could try ground chia seeds but I wouldn't recommend that - they add a slight bitter taste. Ground chia seeds work well in cacao/chocolate pudding, while whole chia seeds are better with delicate flavours such as vanilla, lemon or berries.

What is responsible for the potassium value?

Hi Elena, sorry, that was a typo - I fixed it now.