Keto Chia Seed Pudding – Simple, Creamy, and Low-Carb

Chia seed pudding is one of those easy wins that feels like a treat but keeps you on track. It’s creamy, lightly sweet, and takes about five minutes to prep. The fridge does the rest.

Whether you’re easing into keto or just want a satisfying breakfast you can make ahead, this pudding delivers. It’s also endlessly customizable, so you can make it your own without much effort.

Why This Recipe Works

This pudding relies on chia seeds’ natural ability to thicken liquids, creating a creamy, pudding-like texture without starches or sugar. By using unsweetened almond or coconut milk and a keto-friendly sweetener, you get the flavor and satisfaction of dessert with very few net carbs.

A touch of vanilla and salt makes the flavors pop, while the optional toppings give you variety. It’s quick to assemble, easy to portion, and perfect for meal prep. The result is a steady, filling breakfast or snack that won’t spike your blood sugar.

Shopping List

• Chia seeds (black or white)
• Unsweetened almond milk or unsweetened coconut milk (carton, not canned)
• Keto-friendly sweetener (erythritol, monk fruit, allulose, or a blend)
• Vanilla extract
• Pinch of salt
• Optional add-ins: cinnamon, cocoa powder, almond extract
• Optional toppings: berries (raspberries, blackberries, strawberries), unsweetened shredded coconut, chopped nuts, nut butter, sugar-free chocolate chips
• Optional richness: heavy cream or full-fat coconut milk (canned) to swirl in

Step-by-Step Instructions

1. Choose your base. In a medium bowl or jar, add 1 cup of unsweetened almond milk (or coconut milk from a carton).
   

   For extra creaminess, swap 2–3 tablespoons of the milk with heavy cream or canned full-fat coconut milk.

   
   
2. Sweeten and flavor. Stir in 1–2 tablespoons of your preferred keto sweetener, 1 teaspoon vanilla extract, and a small pinch of salt. Taste the liquid now so you can adjust sweetness before it thickens.
3. Add chia seeds. Whisk in 3 tablespoons of chia seeds. Mix well, scraping the sides, so the seeds are evenly dispersed and don’t clump.
4. Rest and whisk again. Let the mixture sit for 5 minutes, then whisk again to break up any seeds that settled or stuck together.
   

   This step is key for a smooth texture.

   
   
5. Chill. Cover and refrigerate for at least 2 hours, preferably overnight. The pudding should be thick, creamy, and scoopable.
6. Adjust thickness. If it’s too thick in the morning, stir in a splash of almond milk. If it’s too thin, add another teaspoon of chia seeds, stir well, and chill for 15–20 more minutes.
7. Top and serve. Add a few berries, a sprinkle of nuts or coconut, or a drizzle of nut butter.
   

   Keep toppings modest to stay keto-friendly.

   
   

Keeping It Fresh

Storage: Portion the pudding into jars or small containers with lids. It keeps well in the fridge for 4–5 days. This makes it a great grab-and-go breakfast option for the week.

Freezing: You can freeze it in single servings for up to a month.

Thaw overnight in the fridge and stir before eating. The texture might soften slightly, but it’s still tasty.

Meal prep tip: Mix a larger batch of the dry ingredients (chia, sweetener, cinnamon, salt). When you’re ready, whisk the dry mix into your milk and chill.

It saves time and keeps the steps simple.

Why This is Good for You

Low in net carbs: Chia seeds are high in fiber, which reduces net carbs and supports steady energy. With unsweetened milk and a keto sweetener, each serving can stay comfortably low-carb.

High in fiber: The soluble fiber in chia helps with satiety and digestion. It also contributes to that thick, creamy texture without added thickeners.

Healthy fats and omega-3s: Chia seeds provide plant-based omega-3s.

Add a swirl of heavy cream or coconut milk for extra fat that helps keep you full.

Blood sugar friendly: Using monk fruit, erythritol, or allulose means sweetness without a spike. That’s ideal for keto, low-carb, or anyone watching blood sugar swings.

Pitfalls to Watch Out For

• Clumping seeds: If you skip the second whisk after five minutes, the chia can clump and create uneven texture. Always stir twice before chilling.
• Too thin or too thick: Not all non-dairy milks thicken the same.
  

  Adjust by adding more milk for thinning or a little more chia for thickening.

  
  
• Hidden carbs in toppings: A heavy hand with fruit, honey, or chocolate chips can push you out of keto range. Keep portions small and choose low-carb options.
• Over-sweetening: Some sweeteners taste stronger than sugar. Start small, taste, and adjust.
• Using canned coconut milk as the only base: It can set too thick.
  

  If using, dilute with almond milk or water for a smoother consistency.

  
  

Alternatives

• Milk swaps: Try macadamia milk for a richer flavor or a half-and-half mix of almond milk and canned coconut milk for extra creaminess.
• Flavor twists: Add 1 tablespoon cocoa powder for chocolate, 1/2 teaspoon cinnamon for warmth, or a few drops of almond or coconut extract for a bakery vibe.
• Protein boost: Whisk in 1 scoop of unflavored or vanilla whey isolate or egg white protein. Add extra almond milk as needed to keep it creamy.
• Texture upgrade: Stir in toasted coconut flakes, chopped pecans, or a swirl of peanut or almond butter before serving.
• Berry options: Stick with raspberries, blackberries, or a few sliced strawberries to keep carbs in check.

FAQ

How many net carbs are in a serving?

It depends on your milk and sweetener, but a typical serving made with almond milk and no toppings lands around 2–4 net carbs. Add toppings thoughtfully to keep it low.

Can I make this the night before?

Yes.

Overnight is ideal because the chia needs time to fully absorb the liquid. You’ll wake up to a thick, spoonable pudding ready to go.

What’s the best sweetener for this?

Monk fruit blends, erythritol, or allulose all work well. Allulose tends to dissolve smoothly and has the least cooling effect.

Adjust to taste.

Why is my pudding still runny?

It may need more time or a little more chia. Stir in another teaspoon of chia, whisk well, and chill for 15–20 minutes. Also check that you used carton milk, not diluted canned coconut milk.

Can I use regular dairy milk?

You can, but it won’t be keto-friendly due to higher natural sugars.

If you’re not strict keto, whole milk can be used, but almond or macadamia milk keeps carbs much lower.

Do I need to grind the chia seeds?

No. Whole chia seeds gel on their own and give the pudding its classic speckled look. Ground chia works too if you prefer a smoother, more custard-like texture.

Is this safe for meal prep all week?

Yes.

Store in airtight containers and keep refrigerated. For best texture and flavor, enjoy within 4–5 days.

Can I warm chia pudding?

You can gently warm it on the stove or in the microwave at low power. Stir often and add a splash of milk to prevent it from getting too thick.

What toppings are best for keto?

Small amounts of raspberries or blackberries, unsweetened coconut, chopped pecans or walnuts, chia-friendly nut butters, and sugar-free chocolate chips are all great picks.

How do I make a larger batch?

Use the ratio of about 3 tablespoons chia to 1 cup milk.

Scale up evenly, mix in a large bowl, whisk twice, and portion into containers to chill.

Wrapping Up

Keto chia seed pudding is the kind of recipe that earns a permanent spot in your routine. It’s fast to make, easy to customize, and packs a satisfying mix of fiber and healthy fats. Keep a few jars in the fridge, swap flavors through the week, and you’ll always have a tasty, low-carb option on hand.

Simple, reliable, and genuinely good—that’s the beauty of this pudding.