This easy low carb vanilla chia seed pudding takes just a few minutes to prepare and only needs 10 minutes to set. Just 4 basic ingredients!
Keto Chia Seed Pudding
Here's a dairy free sugar free creamy chia pudding snack that has 14 grams of fiber and 6 grams of protein! Not bad right?
It's perfect when you have a milk intolerance, lactose intolerance or dairy allergy and can't do regular milk puddings!
And who doesn't want more fiber and protein when it comes to snacking? Yes please! You can enjoy this chia pudding on a low-carb diet and keto diet with just 3 g net carbs.
Easy to make when you are in meal prep mode so you have a snack at the ready during a busy week.
And who doesn't want more fiber and protein when it comes to snacking? Yes please!
What are Chia Seeds?
Chia seeds are a little healthy seed that have a gel-like consistency and actually gel up nicely when mixed with a little bit of liquid.
These tiny little seeds are great substitutes for eggs in recipes as well. They keep things nice and moist in baked keto goods and are perfect for a quick snack like this regular pudding.
Carbs in Chia Seeds
According to the app, Cronometer, in just 2 tablespoons of chia seeds, there are 8.4 grams of carbs, 3.3 grams of protein, 6.1 grams of fat, and 6.9 grams of dietary fiber.
As a Nutritional Therapy practitioner, I learned all about a nutrient dense diet. There are so many health benefits of chia seeds because of all the wonderful vitamins and minerals they have.
Again, looking at Cronometer for just 2 tablespoons, chia seeds are a great source of fiber and very high in Omega-3 fatty acids, very high in Vitamin K, high amount of iron, magnesium, calcium, phosphorus, and selenium, which helps support a healthy thyroid.
Chia seeds can be enjoyed on a ketogenic diet as long as you are cautious of the amount used per serving.
Most people who follow a keto diet only have about 20-30 total carbs a day, so considering that amount, this chia seed pudding can be enjoyed occasionally if you're doing total carbs per day.
If you're following net carbs and not total carbs in which you subtract the dietary fiber, this recipe has 3 grams of net carbs. But either way, following total carbs or net carbs, this tiny seeds include healthy fats so this recipe will be satiating and won't spike your blood sugar.
The recipe card below has all the nutritional information and is also a printable recipe.
Low Carb Chia Seed Pudding
I've made this delicious chia seed pudding recipe a few times and each time I changed the amount of chia and how much liquid because I wanted a thick consistency and I wanted it to set up quickly.
I didn't want a recipe for a snack that needed a couple of hours to set up in the fridge or overnight. I mean when you are wanting a snack, who wants to wait that long right?
I've linked my chocolate almond chia pudding below and that's a great recipe but not as thick as this one. I will be adapting it soon but it sure is chocolatey if that's what your looking for.
You're type of milk doesn't matter too much. If you don't want to use unsweetened almond milk as I did, you could use coconut milk, or cashew milk, to keep it dairy free.
You can use whatever non-dairy milk or dairy milk you like but the nutrition info is based on the unsweetened almond milk I used in this recipe. Unsweetened vanilla almond milk would also be delicious in this recipe.
Other Keto-Friendly Sweeteners
In many of my recipes the sweetener you prefer can be interchanged with the stevia. I prefer stevia and love the flavor of the vanilla liquid in this recipe.
You can use any sweetener of choice for this creamy pudding recipe or you may decide the natural sweetness in the milk you use is enough and no added sugar substitute is needed.
Once you combine the ingredients and give it a good stir, taste the creamy texture before you let it set in the fridge and decide if you want any sweetener at all.
I would not recommend using a granulated low carb sweetener in this no bake chia pudding because it will cause it to be gritty and grainy in texture.
Can I use Maple Syrup?
Of course you can really use any sweetener you like but if you use maple syrup, you will increase the carbs in this recipe and you may spike your blood sugar causing cravings.
Use a very small amount, perhaps just one tablespoon in the entire recipe, taste and adjust as needed.
Keto Favorite Toppings
If you're enjoying this easy keto chia pudding recipe as an easy breakfast, you can add some fresh fruit, like raspberries, blueberries or blackberries.
Sugar free chocolate chips would be another great option if you are having this as a healthy snack to curb your sweet tooth.
More Chia Seed Pudding Recipes:
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership.
Low Carb Dairy Free Sugar Free Vanilla Chia Pudding
Dairy Free Sugar Free Vanilla Chia Pudding
- Whisk all ingredients together.
- Pour into serving glasses.
- Refrigerate until set, about 10 minutes.
- Top with some whipped cream if desired.