Sugar-Free Peanut Butter Chia Pudding can be served as dessert or replace a meal! It's low carb, full of fiber and protein and dairy free!
What is Chia?
Chia seeds are a small, grayish in color, native to Mexico. They are a great source of Omega-3 fatty acids, rich in antioxidants, as well as fiber, calcium and iron. They take on a gel like texture when mixed with a liquid which makes they a perfect substitute for replacing an egg. For this low carb recipe, we use it to take on a pudding like consistency. It's very filling so it's a wonderful snack to enjoy anytime or even consider it a meal. Some people don't like the seeds since they do tend to get stuck between your teeth. I've edited this recipe, first published in 2015, by blending the seeds to create a smoother, pudding like texture with less seeds getting into your teeth.
This dessert will make you feel like you're indulging, but there's no guilt involved in this treat!
When I splurge on anything it is usually something with peanut butter or chocolate. Healthy peanut butter without sugar added is the best way I know how to combat cravings. Since it has good fats in it, just a little goes a long well in leaving you feeling satiated which is the key when it comes to watching your weight.
Unsweetened vanilla almond milk has been my best friend for years! I've used it in so many wonderful recipes like my Vanilla Chia pudding, Coconut Custard pie, and countless smoothies! The reason I love it so, is simply because I can use it in almost any recipe and it takes the back seat and always lets the other ingredients shine and be the star. I've even used it in myNew England Clam chowder as a dairy free alternative.
Old Photo for reference!
Sure you might use another dairy free milk option, but often, like in coconut milk, the strong flavor of the coconut overrides anything else in the recipe. Unsweetened Almond Milk is the perfect choice when you still want that creaminess without using cream.
Sugar Free Peanut Butter Chia Pudding
Sugar-Free Peanut Butter Chia Pudding
Ingredients
- 2 cups unsweetened almond milk
- ½ cup chia seeds
- ⅓ cup unsweetened natural peanut butter
- 1 teaspoon vanilla extract
- ½- 1 teaspoon vanilla liquid stevia or ½ cup low carb sweetener
- pinch salt
- Optional topping: Sugar-Free Whipped cream and peanut butter drizzle
Optional Peanut Butter Magic Shell
- 1 tablespoon unsweetened peanut butter
- ½ tablespoon coconut oil
Instructions
- If you want a smoother texture and less seediness, place all ingredients into your blender and blend until incorporated or just stir all the ingredients together until combined.
- Taste and adjust sweetener to your preference.
- Evenly pour into 4 serving glasses.
- Refrigerate 10 minutes until set.
- Top with sugar free whipped cream and a drizzle of peanut butter if desired.
To make the optional peanut butter hard shell
- Melt the peanut butter and coconut oil together. Stir until smooth, pour over the cold, set, chia pudding. It will hardened quickly or just place back into the fridge for a few minutes.
Notes
NET CARBS: 5g* This recipe was first published in Jan 2015 and updated with picture and video in June 2020.
Nutrition
About Brenda
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. Learn more.
Judy M
Can i sub golden flaxseed meal for the chia seeds?
Two issues—chia gives me diarrhea. And i have diverticulitis. Im not sure the chia seeds would powder in the mixer
Thank you This looks awesome, Brenda
Brenda
I would say to just not use any recipe with chia if you have diverticulitis. I have many other pudding recipes. https://www.sugarfreemom.com/?s=pudding
Sheryl
What a great idea. I just mixed this up and put it in the refrigerator for breakfast!
susan smith
Oh that is A GOOD idea - my hsuband does not like peanutbutter so cashew butter would be good alternative.
Shahrukh Sayyad
I Have To Make This Now. Cause I Didn't Know That Using Chia We Can Make This Kind Of Delicious Pudding. Thank You For Sharing This.
Deirdre
This does not set in 5-10 minutes or even an hour. It needs to sit overnight.
Toni
Nutrition says 2 carbs but there's 16 grams of sugar ?
Brenda
You are reading the information incorrectly. Each item grams amount is on the right side of the written words. The carbs is 16 grams and the fiber is 12 carbs which makes the net carbs 4 grams.
Taylar
I don't have vanilla liquid stevia. I do have "sweep drops" which is a form of liquid stevia I think, but I dont like the after taste. Is there an alternative sweetener I can use?
Brenda
You could try using Swerve which is erythritol and measures like sugar but is not as sweet as sugar or stevia.
Ella
Where do you think all those carbs are coming from? On paper, it looks like it should be a lot lower than your nutritional information is showing - unless I'm missing something 🙂
Brenda
HI Ella, All the carbs are from the chia, but when you subtract the fiber, it's only 4 net carbs.
Carol
PB2 is available with cocoa powder. Just made this pudding with it. Delish!
Lauren @ Healthy Delicious
hahahahahahaha you would not believe how similar the Silk Almond milk recipe I made over the weekend was to this. Great minds? Um, I'm going to have to come up with another idea I think. 😉
Brenda
OH no sorry I beat you to it!
Tonia
Can PB Powder be substituted for peanut butter directly or do you recommend adding the water to the PB Powder first?
Brenda
You can just add the powdered peanut butter, water won't be needed.
Jennifer
I love chia pudding and this looks delicious!!
Jennifer
Susan
You know at first glance it almost looks like a milkshake! Natural peanut butter is always the way to go for me. Sugar shouldn't be in there!
Anita
I've never baked with chia before but this recipe makes me want to start!
Martha @ A Family Feast
We've got a bag of chia seeds in the cabinet - and I really haven't known what to make with it other than putting it in smoothies....this will be next on our to-try list!
Heather | girlichef
I absolutely adore chia pudding - and this has my belly rumbling! I'd say it's a definite YES to the whipped cream and peanut butter drizzle, by the way ;).
The Food Hunter
I need to try this!
christine
I still have yet to be brave enough to try chia pudding. This recipe makes a good argument for trying it.
jeanie
I think I will try this with cashew butter. Thanks for the recipe, love your posts!
Brenda
Thank you!
Dietitian Jess
I always forget about chia pudding- so delicious and perfect dessert (or breakfast!)
Kim
You can always us PB2 powdered peanut butter and save calories
Susan
How much pb powder would you use?