Chia seed pudding is a fantastic dessert for anyone doing the ketogenic diet. It’s highly nutritious and it’s simple enough to prepare (you only need 5 minutes to make this from scratch)! You’ll find plenty of versions and flavors of this pudding online, but they all have one thing in common, the main star, chia seeds. Without further ado, here's my quick and easy chia seed pudding recipe!
Weigh 60g of chia seeds into a bowl. It doesn't sound like much, but at 15g a serving size it becomes quite a lot as it will expand. FYI, chia seeds can absorb liquid up to 10-15 times their weight!
Add 1 can (400ml) of coconut cream and 1tsp of stevia to the chia seeds and stir thoroughly ensuring all ingredients are combined together.
This recipe makes 4 servings, so pour equal quantities of the pudding mixture into 4 containers. At this point, you should already notice the mix starting to thicken and change to a pudding consistency.
Place the pudding in the fridge for 4 hours (or ideally overnight) to let it gel. I like to make mine in the morning so I can eat one in the evening. But, of course, it’s also fine if you do it the other way - mix it in the evening and eat it for breakfast in the morning!
If you’re wondering how long you can store the pudding in the refrigerator, it’s safe to leave it there for up to 3-5 days. But I’m sure it’s not going to last that long in there – if you’re like me, you’ll finish all 4 servings in a day or two!
Nutrition Facts
|
Ingredients |
Calories |
Fats (g) |
Carbs (g) |
Fiber (g) |
Net Carbs (g) |
Protein (g) |
|
60 g Chia Seeds |
230 |
19.9 |
23.8 |
19.9 |
3.9 |
11.9 |
|
400 ml Coconut Cream |
933 |
96.7 |
22.5 |
8.9 |
13.6 |
9.3 |
|
1 teaspoon Stevia |
0 |
0 |
0 |
0 |
0 |
0 |
|
Total |
1163 |
116.6 |
46.3 |
28.8 |
17.5 |
21.2 |
|
Per Serving (<4) |
290.75 |
29.15 |
11.57 |
7.2 |
4.37 |
5.3 |
Why I Love This Version Of Chia Seed Pudding (And Why I Think You Will Too!)
I manage my type 2 diabetes by eating keto. To compliment my main base foods of butter, chicken, beef, coconut oil, and eggs, I'm always looking for simple, quick, nutritious meals to add to the mix. Chia pudding ticks all those boxes – it’s a fantastic dessert (and meal) for anyone doing the ketogenic diet!
That being said, here’s why I love this particular recipe:
1. It’s the perfect snack
I used to snack on junk food a lot, but after getting diagnosed with diabetes, I had to say goodbye to all kinds of junk food. Fortunately, chia seed pudding has everything you can ask for in a snack – it’s easy to prepare, it’s nutritious, and it satisfies the munchies!
I wouldn’t be at all surprised if the ancient Aztecs munched on this snack before they headed out to the fields – or to war. This snack would have provided them with high energy levels (after all, chia means ‘strength’ in the Mayan language)!
2. It’s healthy and nutritious
This snack is surprisingly filling, too. One serving is good for a quick snack if you’re about to head out the door. But if you’re looking for something more substantial, eat another serving!
Fortunately, counting calories in keto isn’t necessary as long as you follow the general macro allocation: 70% fat, 25% protein and 5% carbohydrates.
If you’re wondering if this recipe ticks all the right macro boxes, the answer is yes! Whether you’re counting total carbs or net carbs, it’s well within the daily max limit for keto!
3. It will keep your hunger at bay
The appearance of chia seeds can be a bit misleading. They’re just teeny-tiny seeds and there’s nothing remarkable about its appearance. But did you know a single serving of chia seed pudding can keep you full for hours? That’s pretty amazing in my book.
In fact, the first time I tried it I was very much surprised. So, I did my research and found out that chia seeds are actually loaded with fiber to help keep hunger pangs at bay.
In addition, these tiny seeds are loaded with omega-3 fatty acids, proteins, antioxidants, vitamins, and minerals. It’s no wonder at all it’s got a stellar reputation as a superfood!
4. It takes all of 5 minutes to whip up!
Yes, 5 minutes! Well, if you work fast, you can actually shorten the time period to something like 3 or 4 minutes. Of course, the preparation time doesn’t include the soaking and/or refrigeration time.
But why so fast, you ask? Well, chia seed pudding can be as simple as mixing chia seeds with cream (or water) and leaving them in the refrigerator overnight. It’s important to let the seeds soak up the cream, so it’s softer and much easier to eat.
After a few hours (or the next day), you will have a tasty treat with a slightly nutty flavor, the texture of pudding, and all the benefits of chia!
Now as you’ve learned in this recipe, I prefer to make mine with coconut cream and a bit of stevia for a little sweet indulgence.
Frequently Asked Questions About This Recipe
1. How does it taste?
It’s amazing! But then again, taste is highly subjective. As part of my keto diet, I use coconut oil a lot, which is great because I’ve always had a fondness for coconut. Personally, I think coconut cream tastes great and I appreciate the fact that it’s a much healthier alternative to whipped cream. It’s the ‘glue’ that holds this pudding together!
2. Can I replace coconut cream with something else?
Of course! Nut milks are great for keto dieters. You can replace coconut cream with something like almond milk and cashew milk. Even plain water will do (don’t expect it to taste as good though). If you're not on a strict keto diet, you’ve got a lot more creams to choose from!
If you’re feeling a bit fancy, you can try this keto-friendly chia pudding recipe: Keto Chocolate Chia Pudding With Toasted Nut Crunch
3. Are chia seeds keto?
Absolutely! Chia seeds are great for a keto diet. In addition to keto-friendly macros, it’s also rich in calcium and omega-3. In addition, it also has a high fiber content, so it will help you feel full faster. Great for anyone on a diet, really!
4. Are chia seeds good for diabetic people?
Oh, yes, it is. As a type 2 diabetic myself, I can honestly say chia seeds have had a positive effect on my diet and my lifestyle. And I’m not alone in saying this. In fact, there’s a 2017 study which supports my experience: chia seeds are scientifically proven to promote weight loss, improve obesity-related risk factors, and maintain good glycemic control.
Final Thoughts
I love this chia seed pudding recipe for its simplicity. I know there are far more, shall we say, interesting ways of making chia pudding even when you’re on a keto diet. But as a busy entrepreneur, I appreciate that I can whip up this nutritious, tasty dessert in 5 minutes or less!
Ingredients
Directions
Weigh 60g of chia seeds into a bowl. It doesn't sound like much, but at 15g a serving size it becomes quite a lot as it will expand. FYI, chia seeds can absorb liquid up to 10-15 times their weight!
Add 1 can (400ml) of coconut cream and 1tsp of stevia to the chia seeds and stir thoroughly ensuring all ingredients are combined together.
This recipe makes 4 servings, so pour equal quantities of the pudding mixture into 4 containers. At this point, you should already notice the mix starting to thicken and change to a pudding consistency.
Place the pudding in the fridge for 4 hours (or ideally overnight) to let it gel. I like to make mine in the morning so I can eat one in the evening. But, of course, it’s also fine if you do it the other way - mix it in the evening and eat it for breakfast in the morning!
If you’re wondering how long you can store the pudding in the refrigerator, it’s safe to leave it there for up to 3-5 days. But I’m sure it’s not going to last that long in there – if you’re like me, you’ll finish all 4 servings in a day or two!
