Take a break from eggs. This delicious pudding has only 7 grams of net carbs per serving. Enjoy it as a refreshing vegan-friendly breakfast on hot summer mornings and those days when you don't feel like cooking.
Total carbs 19g, net carbs 7g per pudding
This quick and easy, no-cook recipe can be prepped the night before in single-serving containers, then eaten as a grab and go breakfast. It is also good as a snack or dessert. If you haven’t tried chia pudding yet, it's a little like crunchy tapioca pudding. In this recipe I toast the coconut flakes in the oven to add a crispy “pie crust” texture and flavor.
Toasted coconut cream pie chia pudding ingredients:
Chia seeds are high in protein, high in fiber and low in carbs. This makes it a popular choice for keto diets. Chia seeds are a good food choice for nut-free, grain-free and gluten-free diets.
unsweetened coconut milk
This recipe calls for unsweetened coconut milk from a box versus canned whole fat coconut milk. The fat in canned milk separates and hardens in the fridge, creating an unpleasant texture.
Unsweetened coconut milk is a keto-friendly alternative to cow’s milk at 1 gram of carbohydrates per 1 cup serving. Cow’s milk is 15 grams of carbohydrates per 1 cup serving. Most of the carbohydrates in cow’s milk is sugar in the form of lactose.
Use coconut extract to give this recipe that coconut cream pie flavor.
To eliminate sugar, use stevia or monkfruit. This recipe calls for liquid stevia, which has no carbs. Experiment with the amount. Use it sparingly as too much stevia can make food taste bitter. The recommended amount is 1-2 drops per pudding jar.
Himalayan sea salt
I added a pinch of mineral rich Himalayan sea salt to this recipe. A little sea salt adds electrolytes that help low-carb dieters avoid fatigue, headaches and difficulty concentrating.
Use coconut cream as a topping to add a rich and satisfying healthy fat to the recipe. This gives the pudding a delicious “frosting” layer that, combined with toasted coconut as a topping, makes it taste a little like dessert.
toasted unsweetened coconut flakes
Toasted coconut flakes add a crispy layer of toasted flavor. Buy coconut flakes pre-toasted to make it a truly no-cook recipe or toast them yourself in the oven.
Equipment you’ll need:
You will need 4 - 8 ounce mason jars with lids. Mason jars are durable, portable, dishwasher safe, and don’t leach toxins into food as plastic containers do.
Tips for making tasty, edible chia pudding:
Use plenty of liquid and time to prepare chia seeds. Soak chia seeds overnight. Give chia seeds enough time to fully absorb all of the liquid, which will give you the right consistency for a great pudding. Soaking also helps chia seeds release nutrients and become readily digestible.
Please don’t skip soaking and try to eat chia seeds dry as this can cause choking or indigestion. Chia seeds can absorb up to 20 times their weight in water, and can get stuck in your throat making it hard to swallow. This happened to someone in real life. This someone had to get medical attention to unclog his throat of chia seeds. Go ahead, Google it. No worries though, once fully soaked, chia seeds become safe to eat. I’ve tested the amount of time it takes for chia seeds to soak up cold coconut milk. Some blogs say about 2-5 minutes, but I’ve found that even after an hour of soaking in the refrigerator, chia seeds were still dry at their core. For best results, I recommend soaking them in the fridge overnight (6-8 hours) to be on the safe side.
Frequently Asked Questions
Chia seeds are the tiny, edible seeds of a plant that is related to the mint family.
Chia pudding is actually a perfect breakfast for busy people. This quick and easy, no-cook recipe can be prepped the night before in single-serving containers, then eaten as a grab and go breakfast.
Yes. It is both a low-carb and keto-friendly food. One ounce of chia seeds (about two tablespoons) contains 12 grams of total carbohydrates and 11 grams of fiber. Subtract the fiber from the total carbs and a serving yields 1 gram of net carbs.
Chia seeds are also rich in omega-3 fatty acids, the same anti-inflammatory fatty acids found in flax seeds and salmon. Omega-3 fatty acids are essential fatty acids that optimize immune function and supports brain and heart health. Omega-3s can lower the risk of heart disease, depression, dementia, and arthritis. Since your body doesn’t produce omega-3 fatty acids, you need to get them from your diet or from supplements.
A single serving of chia seeds is also rich in minerals such as calcium (18% of recommended daily intake), manganese (30% of recommended daily intake), phosphorus (27% of recommended daily intake) and magnesium (30% of recommended daily intake). Magnesium is a mineral we all need to help us avoid muscle cramps, keep us in a good mood and help us to sleep better. If you are following the keto diet, you will definitely need an extra boost of magnesium rich foods to help you stay on course.
Yes, chia seeds are low-carb and the high amount of fiber in chia seeds will help you feel full until your next meal.
How long can I store Chia pudding?
Store chia pudding in a container with a lid and it will stay fresh in the fridge up to 5-7 days.
“I want to dive face first into it!”Amelia
Chia pudding is a quick and easy, no-cook recipe that can be prepped the night before in single-serving containers, then eaten as a grab and go breakfast.
8 tablespoons chia seeds
2 cups unsweetened coconut milk
8 drops liquid stevia
1 teaspoon coconut extract
Himalayan sea salt
4 tablespoons coconut cream
½ cup toasted unsweetened coconut flakes
To prepare the pudding:
- Spoon 2 tablespoons of chia seeds into each jar.
- Add ½ cup of coconut milk, 2 drops liquid stevia, ¼ teaspoon of coconut extract and a pinch of salt to each jar. Stir thoroughly to combine all ingredients together.
- Cover and refrigerate overnight or for at least 3 hours.
First stir each pudding, then top with a tablespoon of coconut cream and a couple of tablespoons of toasted coconut flakes. Enjoy!
To toast the unsweetened coconut flakes:
Preheat oven to 350°F.
Pour coconut flakes onto a baking sheet and spread to cover evenly.
Bake for 5 minutes.
Check on coconut flakes. 5 minutes will give a nice light brown toast. If you want them toastier, put them back in the oven in 1 minute increments until you get the desired doneness.
Remove from oven and let cool.
Store in a sealed container in a cool dry place.
Note: If you can’t find toasted coconut flakes, then follow the instructions to toast them yourself.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: no-cook
- Cuisine: healthy
Keywords: vegan, keto, chia, breakfast, no-cook, healthy, low-carb