If you’re looking for a simple, versatile, and delicious treat that fits perfectly into your low-carb lifestyle, low carb chia seed pudding is here to satisfy. Chia seeds are packed with fiber, omega-3 fatty acids, and essential minerals, all while staying impressively low in net carbs. Once combined with your favorite milk, these tiny seeds absorb enough liquid to form a creamy pudding that works as a quick breakfast, snack, or even dessert.
Ingredients
- 3 tablespoons chia seeds (whole or ground)
- 1 cup milk of your choice (almond, coconut, or dairy)
- 1–2 tablespoons low-carb sweetener (adjust to taste)
- ½ teaspoon vanilla extract (optional)
Feel free to get creative with optional add-ins, such as:
- A spoonful of nut butter
- A dash of cinnamon or cocoa powder
- A scoop of collagen or protein powder
Directions
Combine the chia seeds and milk
- In a small mixing bowl or sealable container, stir the chia seeds into your preferred milk.
Mix in sweetener and flavorings
- Add your chosen low-carb sweetener and any extras (like vanilla extract or cocoa powder). Blend or whisk thoroughly to avoid clumping.
Let it sit
- Cover the bowl or container and refrigerate for about 10–15 minutes. Give it another stir to break up any seed clumps.
Refrigerate overnight (optional)
- For the thickest, creamiest pudding, refrigerate it overnight. But if you’re short on time, 2–3 hours is usually long enough for chia seeds to gel.
Serve and top
- Spoon it into serving cups and top with fresh berries, coconut flakes, or dark chocolate shavings—whatever suits your taste.
Tips & variations
- Go ground: If you dislike the texture of whole chia seeds, grind them first. They’ll still form a nice gel and might thicken faster.
- Customize flavors: Stir in ingredients like sugar-free chocolate chips, nut butter, or shredded coconut. You can even thaw frozen fruit and mix it in for a burst of flavor.
- Meal prep heroes: Store your pudding in small airtight containers in the fridge for up to 7 days. It’s a great grab-and-go snack or breakfast during a busy week.
- Pop it in the freezer: Fill popsicle molds with chia pudding and freeze for a refreshing treat.
Nutrition facts
The net carb content of this low carb chia seed pudding can be as low as 1.5 g per portion, depending on your choice of milk and sweetener. Chia seeds are naturally high in fiber (about 10 g per ounce), so they provide a filling texture without adding heaps of carbs.
Below is a general nutrition snapshot for a single serving made with unsweetened almond milk and standard amounts of sweetener:
- Total carbs: ~5 g
- Dietary fiber: ~4 g
- Net carbs: ~1 g
- Protein: ~3 g
- Fat: ~3 g
Please note that exact nutrition values will vary based on the specific ingredients and toppers you choose.
Final thoughts
Low carb chia seed pudding is a wonderfully flexible recipe for anyone following a low-carb meal plan. With only a few ingredients and minimal prep, you get a creamy, fiber-rich dish that you can customize to your heart’s content. Whether you choose to enjoy it for breakfast or save it for a sweet treat at night, you’ll love having this quick, nutrient-dense pudding in your weekly rotation.
Frequently asked questions (FAQs)
Can I use heavy cream instead of milk?
Yes, heavy cream creates an extra-rich texture. Just be aware that it adds more calories and fat, which can still fit into a keto or low-carb plan but may not be your first choice for a lighter snack.
How long do I need to chill chia pudding?
It typically gels within 2–3 hours. For the best texture, refrigerate it overnight. This allows the seeds to fully absorb the liquid and become creamy.
Why is my pudding lumpy?
Lumps can form if the seeds aren’t thoroughly mixed. Stir or whisk a few times during the first 15 minutes of refrigeration to keep the pudding smooth.
Can I freeze chia pudding?
Absolutely. To make it even more fun, fill popsicle molds with your prepared chia pudding and freeze. It’s a tasty way to enjoy a cool, low-carb dessert.
Is chia pudding really good for digestion?
Chia seeds are high in soluble fiber, which may support healthy digestion when paired with enough hydration. However, if you have gastrointestinal issues, test a small serving first and see how your body responds.
Low Carb Chia Seed Pudding Recipe
Ingredients
3 tablespoons chia seeds (whole or ground)
1 cup milk of your choice (almond, coconut, or dairy)
1 – 2 tablespoons low-carb sweetener (adjust to taste)
1/2 teaspoon vanilla extract (optional)
Feel free to get creative with optional add-ins, such as:A spoonful of nut butter
A dash of cinnamon or cocoa powder
A scoop of collagen or protein powder
Directions
- Combine the chia seeds and milk: In a small mixing bowl or sealable container, stir the chia seeds into your preferred milk.
- Mix in sweetener and flavorings: Add your chosen low-carb sweetener and any extras (like vanilla extract or cocoa powder). Blend or whisk thoroughly to avoid clumping.
- Let it sit: Cover the bowl or container and refrigerate for about 10–15 minutes. Give it another stir to break up any seed clumps.
- Refrigerate overnight (optional): For the thickest, creamiest pudding, refrigerate it overnight. But if you’re short on time, 2–3 hours is usually long enough for chia seeds to gel.
- Serve and top: Spoon it into serving cups and top with fresh berries, coconut flakes, or dark chocolate shavings—whatever suits your taste.
Notes
- Go ground: If you dislike the texture of whole chia seeds, grind them first. They’ll still form a nice gel and might thicken faster.
Customize flavors: Stir in ingredients like sugar-free chocolate chips, nut butter, or shredded coconut. You can even thaw frozen fruit and mix it in for a burst of flavor.
Meal prep heroes: Store your pudding in small airtight containers in the fridge for up to 7 days. It’s a great grab-and-go snack or breakfast during a busy week.
Pop it in the freezer: Fill popsicle molds with chia pudding and freeze for a refreshing treat.
