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.

If you’re not a fan of using vanilla stevia as I used in this recipe, some other natural low carb sweeteners would be Allulose in liquid form, Monk Fruit liquid.

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.

You could enjoy this keto pudding like a dessert topped with sugar free whipped cream or keep it dairy free using this dairy free sugar free whipped cream using coconut milk.

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:

• Dairy Free Chocolate Chia Pudding
• Almond Joy Chia Pudding
• Peanut Butter Chia Pudding

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

Print

Dairy Free Sugar Free Vanilla Chia Pudding

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 156kcal

Author Brenda Bennett| SugarFreeMom

Ingredients

• 1 cup unsweetened almond milk
• 1/3 cup chia seeds
• 1 teaspoon vanilla extract
• 1 teaspoon vanilla liquid stevia*
• Optional: Dairy Free Whipped Cream

Instructions

• Whisk all ingredients together.
• Pour into serving glasses.
• Refrigerate until set, about 10 minutes.
• Top with some whipped cream if desired.

Notes

* You can adjust this amount and start with 1/4 teaspoon then increase and taste it to get the sweetness you prefer. 1 teaspoon makes it quite sweet.

Net Carbs: 3g

This recipe was first published in June 2013.

Nutrition

Serving: 1serving | Calories: 156kcal | Carbohydrates: 13g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 1g | Trans Fat: 0.04g | Sodium: 5mg | Potassium: 118mg | Fiber: 10g | Sugar: 0.3g | Vitamin A: 15IU | Vitamin C: 0.5mg | Calcium: 179mg | Iron: 2mg

The post Easy Dairy Free Sugar Free Vanilla Chia Pudding appeared first on Sugar-Free Mom.

 Low Carb Sugar-Free Pumpkin Vanilla Chia Pudding is an easy no baking required dessert.

If you’re looking for an easy, creamy, but low carb dessert this recipe is for you! Full of fall flavors and spices and no baking required make this an ideal dessert you can really enjoy a few times a week without it hurting your waistline.

Chia seeds are full of healthy benefits and even if you’ve never tried a recipe with them, including them in your diet once in awhile will only benefit you in the long run.

Chia seeds are an edible, unprocessed whole grain seed that your body can absorb easily, unlike flax seeds which need to be ground. Full of fiber, protein, omega 3 fatty acids and calcium and easy to incorporate in many dishes.  You could sprinkle them over cereal, rice, vegetables, throw into smoothies or in yogurt.

Here’s a few of my favorites;

• Vanilla Chia pudding
• Chocolate chia pudding
• No Bake Dairy Free Sugar Free Oats

These seeds are also supposed to help control hunger and keep you full longer, what’s not to love about that?!

You can certainly use fresh pumpkin instead of canned if you have it on hand. Due to the fact the chia seeds are dark, makes this a tad grayish in color overall. Adding a tablespoon of pumpkin spread over the tops make you know for sure Pumpkin is the star in this dessert! When I added the tablespoon of pure pumpkin I did not add any sweetener to it. You may wish to add some sweetness before topping each serving glass with the pumpkin on top.

Print

Low Carb Sugar-Free Pumpkin Vanilla Chia Pudding

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 220kcal

Author Brenda Bennett

Ingredients

• 1 cup unsweetened almond milk
• 1/3 cup chia seeds
• 1/2 cup canned pure pumpkin not pie filling, plus 2 tablespoons
• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon vanilla extract
• 3 full droppers vanilla liquid stevia

Instructions

• In a bowl mix all ingredients together except the extra 2 tablespoons of pure pumpkin.
• Once combined well, pour into two serving glasses.
• Spread one tablespoon pure pumpkin over the top of each pudding.
• Refrigerate 10 minutes until set.
• Top with Dairy Free Whipped Cream if desired.

Notes

Weight Watchers PointsPlus: 6*

Nutrition

Serving: 1g | Calories: 220kcal | Carbohydrates: 20.9g | Protein: 9.4g | Fat: 14.7g | Saturated Fat: 1.3g | Sodium: 92mg | Fiber: 16.2g | Sugar: 2g

The post Low Carb Sugar-Free Pumpkin Vanilla Chia Pudding appeared first on Sugar-Free Mom.