Creamy Keto Chia Pudding - 3 Variations

Overnight chia pudding is a delicious and easy way to meal-prep your weekday breakfast. In this post you'll find a basic creamy keto chia pudding recipe and three topping variations with fully calculated macros and net carbs. Nutty, chocolatey or fruity - which one will you choose?




Equipment
  • 4 bowls/jars holding at least 200 ml / 7 oz

Ingredients
CHIA PUDDING BASE
  • 1/2 cup / 8 tbsp chia seeds
  • 1 3/4 cups / 420 ml almond milk unsweetened
  • 1/2 tsp vanilla extract or vanilla bean powder
  • 1/2 cup / 120g coconut yoghurt or Greek Yoghurt
  • 1/2-2 tbsp Lakanto sugar free maple syrup optional
  • Optional Toppings - amounts make 4 portions each
CHOCOLATE
  • 2 tbsp cacao powder
  • 1 tbsp almond butter
  • good pinch of salt
  • 2 tsp almond milk unsweetened, to loosen
  • 1/2 - 2 tbsp Lakanto maple or to taste
  • 3 squares dark chocolate (90% cocoa solids) or sugar free chocolate, 30g

BERRYLICIOUS

  • 1 cup chosen berry blitzed or squashed with a fork I used raspberries (123g)
  • 4 tbsp coconut flakes option to toast (16g)
  • ALMOND BUTTER
  • 4 tbsp almond butter
  • 1/8 cup toasted nuts chopped (I used hazelnuts)

Instructions

CHIA PUDDING BASE - Method
  1. In a bowl or glass jar, add the chia seeds, almond milk, vanilla and optional low-carb sweetener and stir well. If using a mason jar, add the lid and shake to combine.
  2. Let it sit for about 10 minutes, then stir / shake/ massage to break up any chia clumps, cover and place in the fridge to thicken for 1 - 2 hours or overnight.
  3. Before serving, stir though the yoghurt or coconut yoghurt and adjust with more almond milk if you prefer your chia puddings a little thinner.

OPTIONAL TOPPINGS - Method
CHOCOLATE
  1. Melt 2 squares of dark chocolate in a bain marie. Grate the remaining square.
  2. Mix the cacao powder, pinch of salt, almond butter, sugar free syrup and additional milk into the chia pudding.
  3. Spoon the chocolate chia pudding mix into your glass jars and top with a drizzle of melted dark chocolate and a sprinkle of grated chocolate.

BERRYLICIOUS
  1. Blitz 1 cup of raspberries, blueberries or blackberries in a blender until slightly mushy.
  2. Add a layer of chia pudding to 4 glasses or jars followed by a layer of berry and 1/2 tbsp of coconut flakes. Repeat with a layer of chia pudding and finish with another layer of berry and coconut

ALMOND BUTTER
  1. Add a layer of chia pudding to each of the 4 glasses followed by 1/2 of the almond butter and 1/2 of the chopped nuts.
  2. Repeat with a layer of chia pudding and finish with the other half of almond butter and chopped nuts.

Notes
For a looser pudding, add an additional 1/4 cup / 60 ml of almond milk after soaking.
Net Carbs: 1.5g per portion without toppings
Net carbs Berrylicious: 3.5g (15.7g fat, 9.6g fibre, 5.8g protein)
Net Carbs Almond Butter: 2.8g (21.7g fat, 8.5g fibre, 8.3g protein)
Net Carbs Chocolate: 3.6g (19.8g fat, 7.3g protein, 10.3g fibre)
Storage: Fridge for 5 - 7 days
NOTE - I like the creamy pudding texture best using my method above. However, if you're short on time, you can also throw all ingredients together at the same time and deal with any clumps by stirring vigorously before serving.

Nutrition
Serving: 210ml | Calories: 169kcal | Carbohydrates: 10g | Protein: 5.2g | Fat: 12.9g | Fiber: 8.3g | Sugar: 0.3g

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