low carb pudding Archives - Sugar-Free Mom

Easy Low Carb Keto Banana Cream Pie Parfaits Recipe

Brenda Bennett — Thu, 28 Aug 2025 10:25:22 +0000

These easy Keto Banana Cream Pie Parfaits are a scrumptious, low carb snack for the whole family. Just 6 g net carbs per parfait!

Homemade Keto Banana Cream Pudding

Creamy, Homemade No- Sugar- Added, banana flavored pudding is layered between keto cookie crumbles using my grain free, sugar free vanilla wafers all in a perfect travel size mason jar for an easy grab-n-go snack for the kids!

I first wrote this recipe back in 2016 when my kids were in a gazillion activities and we were pretty much on the go most days of the week. Snacks could have been a help or a hindrance. Too many snacks destroy dinner plans even for adults.

My philosophy has always been that although I eat completely sugar -free and high protein low carbs, I don’t force my kids to eat this way because they didn’t need such a low carb diet as I did to be at a normal weight.

With that being said, I limit their snacks to low sugar lower carb options and/or which only have natural sugars. I also prefer not to give them any artificial sweeteners that most often come in sugar-free packaged puddings.

This requires me to constantly make my own snacks using nutrient dense whole foods for them since most packaged type snacks are full of sugars and artificial colors and flavors.

But I also don’t want to be slaving in the kitchen all day making snacks. I need convenience and this recipes hits the mark for that!

Is Banana Keto?

No, banana is not a keto friendly fruit as it is high in carbs. But this pudding doesn’t include any banana, just flavor extracts to mimic it.

My kids have been asking me for a banana cream pie for some time now.

I rarely make pies except for special occasions, like this Lemon Cream Pie, but healthy dessert options for snacks is more what we need around here, plus being a sugar detox coach, this is what I live for!

Keto Nilla Wafers

They were in love in one bite!

The low carb vanilla wafer crumbles are the perfect solution to creating that “pie” type feeling and taste made in a jar!

I do feel in order for it to be a parfait though you do need to include my sugar-free vanilla wafers as the cookie crumbles.

If you use another cookie the nutritional information will change. I did not include the sugar free whipped cream in the nutrition info.

If you don’t want to make the recipe for the keto vanilla wafers, this brand on Amazon called HighKey cookies has a good option and do taste like Nilla Wafers.

On-the-Go Snack

You don’t need the sugar free whipped cream if you are on the run and grabbing these for a car ride to a soccer game, dance class or music lesson!

Simply cover each jar in the fridge and attach a spoon to the side of the jar with an elastic band and your kids are good to go!

Optional Banana Cream Parfaits

I did not include the banana slices between banana pudding layers in my nutrition info for those of us who eat low carb or keto.

There is enough banana flavor in the pudding and the vanilla wafer crumbles is perfect between the layers.

Carbs in Jell-O Instant Banana Cream Pudding

Just to compare the amount of sugar in Jell-O Instant Banana Cream Pudding referencing caloriecount.com, one serving has 18 grams of sugar, no fiber at all and 23 grams of total carbs.

I think my high-protein banana cream pie parfaits recipe is a much better option!

No Bake Desserts

If you don’t want to cook any desserts at all, I have a few no bake options for you:

No Bake New York Style Cheesecake

No Bake Homemade Vanilla Pudding

No Bake Keto Chocolate Pudding

No Bake Keto Strawberry Mousse

Low Carb Keto Banana Cream Pie Parfaits Recipe

Prep Time 15

Cook Time 10

Total Time 25

Servings parfaits

Calories 285kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

3 cups whole milk
1 cups heavy cream
3 egg yolks
1 tablespoon guar gum or 1 tsp xanthan gum
1/2 cup Monk fruit Allulose confectioner sweetener or your choice sweetener to taste
1/8 tsp salt
1/2 tsp vanilla extract
1 tsp vanilla liquid stevia
1 tsp banana extract
4 cookies sugar-free vanilla wafers crumbled, my recipe
1/3 cup sliced ripe bananas optional to garnish

Instructions

In a medium saucepan mix together the whole milk and heavy cream.
Remove 1 cup and place in a small bowl. Set aside.
Bring the whole milk and cream and heat on medium-low heat.
While that is heating add the yolks, guar gum, sweetener and salt to a large mixing bowl. Mix well then pour in the set aside cup of milk and cream and mix together.
Pour the egg yolk mixture into the large pot of milk and cream and increase to medium heat to bring to a boil then simmer 5 minutes.
Whisk constantly, pouring in the vanilla extract, vanilla stevia and banana extract. Continue to whisk until mixture thickens to pudding consistency, about 5 minutes.
Remove from heat, pour into a bowl and cover a piece of plastic wrap or parchment paper directly onto the surface of the pudding so a skin does not form. Allow to cool to room temperature.

To Assemble:

Sprinkle sugar free cookie crumble into bottom of each mason jar.
Spoon in 1/4 cup pudding over crumbles.
If using fresh bananas, layer 3 slices of banana over pudding.
Sprinkle more cookie crumbles.
Finish with 1/4 cup more of pudding.
Top with sugar free whipped cream and more cookie crumbles if desired.

Notes

Brenda’s notes:

This recipe was first published in May 2016 and updated in 2025 to be even better!

6 g net carbs per parfait

Here’s my Sweetener Guide & Conversion chart for other low carb sweetener options.

Nutrition

The post Easy Low Carb Keto Banana Cream Pie Parfaits Recipe appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Peanut Butter Chia Pudding

Brenda Bennett — Mon, 15 Jun 2020 10:00:00 +0000

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:

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)

Sugar-Free Peanut Butter Chia Pudding

Prep Time 10

Total Time 10

Servings servings

Calories 215kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 cups unsweetened almond milk
1/3 cup chia seeds
1/3 cup unsweetened natural peanut butter
1 teaspoon vanilla extract
1/2- 1 teaspoon vanilla liquid stevia or 1/2 cup low carb sweetener
pinch salt
Optional topping: Sugar-Free Whipped cream and peanut butter drizzle

Optional Peanut Butter Magic Shell

1 tbsp unsweetened peanut butter
1/2 tbsp 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.

Video

Notes

Nutrition information excludes toppings.
NET CARBS: 5 g*

This recipe was first published in Jan 2015 and updated with picture and video in June 2020.

Nutrition

The post Sugar Free Low Carb Keto Peanut Butter Chia Pudding appeared first on Sugar-Free Mom.