This Sugar-Free Low Carb Keto Peanut Butter Chia Pudding can be served as dessert or replace a meal! It’s low carb, full of fiber and protein and it’s also dairy free!

Why You’ll Love This Sugar-Free Peanut Butter Chia Pudding

If you’re looking for an easy peanut butter chia pudding that’s creamy, satisfying, and made with simple ingredients, this recipe is one you’ll make again and again.

Whether you enjoy it as a healthy dessert, healthy snack, or make-ahead breakfast, it’s packed with nutrition while fitting perfectly into a low carb diet or keto diet.

Unlike many store-bought puddings loaded with added sugar, this homemade version gets its sweetness from your favorite low carb sweetener, allowing the rich peanut butter flavor to shine.

Every serving provides healthy fats, protein, and grams of fiber from the chia seeds to help keep you feeling satisfied for hours.

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.

This recipe is:

• Sugar free
• Gluten free
• Dairy free
• Keto friendly
• Low carb
• High in fiber
• Rich in healthy fats
• Great for meal prep
• Ready with just a few pantry staples 

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.

All nutritional information is located at the bottom of this page on the printable recipe card.

What Are Chia Seeds?

​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. 

Chia seeds come from the Salvia hispanica plant. Although they’re small, they’re considered one of the most nutrient-dense foods available.

When combined with liquid, chia seeds absorb up to 10 times their weight, creating a naturally thick, pudding-like consistency without any cooking or added starches.

Because of their impressive nutritional profile, chia seeds have become a popular ingredient in healthy breakfast recipes, overnight puddings, smoothies, baked goods, and even homemade jam.

Some of the benefits include:

• Excellent source of dietary fiber
• Plant-based omega-3 fatty acids
• Rich in antioxidants
• Good source of calcium
• Provides iron and magnesium
• Helps promote fullness and satiety

Ingredient Notes

Every ingredient serves an important purpose.

Chia Seeds

The main ingredient is chia seeds, which naturally thicken the pudding while providing fiber, plant-based omega-3 fatty acids, calcium, and antioxidants.

Unsweetened Almond Milk

I prefer unsweetened almond milk because it has a very neutral flavor that allows the peanut butter to be the star. It also keeps the carbs lower than regular milk.

If you’d like a richer pudding, you can substitute:

• coconut milk beverage
• canned coconut milk
• a little coconut cream
• unsweetened cashew milk

Natural Peanut Butter

Choose natural peanut butter made with only peanuts and salt whenever possible. Avoid brands containing added sugar or hydrogenated oils.

The natural oils actually help create an even creamier pudding.

Sweetener

Use your favorite low carb sweetener to taste.

I like liquid stevia because only a small amount is needed, but monk fruit sweetener or allulose also work beautifully.

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.

Why Blend Chia Seeds?

Traditional chia seed pudding recipes leave the chia seeds whole, creating the classic tapioca-like texture. While many people enjoy that consistency, others find the seeds get stuck in their teeth.

That’s why I updated this recipe by blending everything together.

Blending the chia seeds creates an incredibly smooth, creamy texture that feels much more like traditional pudding while still delivering all the nutritional benefits of chia.

You can use:

• a high-powered blender
• a food processor
• an immersion blender

If you prefer the original texture, simply stir everything together in a large mixing bowl instead.

Easy Variations

Once you’ve mastered this recipe, it’s easy to create different flavor profiles.

Try these ideas:

• swap peanut butter for almond butter
• use cashew butter for a milder flavor
• stir in peanut butter powder for extra peanut flavor with less fat
• add a tablespoon of unsweetened cocoa powder for a chocolate version
• sprinkle with cacao nibs
• add sugar-free chocolate chips
• top with chopped peanuts
• garnish with fresh berries
• drizzle with extra peanut butter

If you love chocolate, you’ll also enjoy my Chocolate Chia Pudding Recipe, which uses cocoa powder for an even richer dessert.

Best Milk Options

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 my New England Clam chowder as a dairy free alternative.

You can substitute the almond milk with:

• Unsweetened cashew milk
• Unsweetened coconut milk beverage
• Fairlife milk (if not dairy free)
• Unsweetened soy milk
• Macadamia milk

For an extra rich pudding, use canned coconut milk mixed half and half with water.

Old Photo for reference!

Helpful Tips

• Blend the chia seeds for the smoothest pudding.
• Let the pudding chill at least 2 hours for the thickest texture.
• Stir once after 10 minutes if you’re not blending.
• Taste before chilling and adjust sweetness.
• For a thicker pudding, add another tablespoon of chia seeds.
• For a thinner consistency, stir in extra almond milk before serving.

Delicious Topping Ideas

One of my favorite things about chia pudding is how customizable it is.

Try topping it with:

• Crushed Peanuts
• Sugar-Free Whipped Cream
• Sugar-free chocolate chips
• Chopped roasted peanuts
• Peanut butter drizzle
• Peanut Butter Magic Shell recipe is below
• Cacao nibs
• Fresh raspberries
• Strawberries
• Blueberries
• Toasted coconut
• Keto granola

Frequently Asked Questions

Can I use coconut milk?

Yes! Coconut milk makes the pudding richer and creamier. If using canned coconut milk, I recommend thinning it slightly with water or almond milk so it isn’t overly thick.

Can I make this with almond butter?

Absolutely. Almond butter or cashew butter both make excellent substitutes and create delicious new flavor profiles.

Can I Make It Nut Free?

Yes! Swap the peanut butter for sunflower seed butter and use oat milk or another nut-free milk alternative if needed.

How many net carbs are in peanut butter chia pudding?

One serving contains approximately 5 g net carbs, making it a great choice for anyone following a keto low-carb diet.

Can I freeze keto chia seed pudding?

Yes. Freeze individual portions for up to 3 months. Thaw overnight in the refrigerator before serving.

The Best Sugar-Free Peanut Butter Chia Pudding (Low Carb & Keto)