When it comes to low carb or keto friendly breakfast meals, this berry chia pudding is a wonderful recipe to try. You can also have this tasty dish as a snack or dessert.
Made with coconut milk and MCT oil, this pudding is absolutely keto-friendly. You can prepare the pudding the night before and store it in the fridge. So when it is time for breakfast, just take it out and you’re ready to go.
This low carb berry chia pudding recipe is the creation of Julie Van den Kerchove, a plant-based chef with a passion for keto cooking. There are two options for the recipe – the keto option and flexible low carb option.
If you’re on keto, you can limit the berries to ½ a cup. But for those who would prefer the flexible low carb option, you can use up to 2 cups of berries.
The recipe calls for MCT oil which makes it more satisfying. If you don’t have any to hand you can use coconut butter instead. If you don’t already know about MCT oil you can find out more about this keto supplement in this article.
Related reading: Does MCT Oil Help You Burn Fat?
You can jazz up the berry chia pudding with some additional nutrients like lucuma powder or maca powder.
Lucuma powder comes from a tropical fruit that grows in South America. It has a low sugar content, is low glycemic and contains a good variety of vitamins, minerals and anti-oxidants. It makes a healthy alternative to refined sugar but it’s not particularly keto-friendly.
One tablespoon (7.5 grams) of lucuma powder contains about 4 grams net carbs. This may be fine if you are on a low carb diet but not as low as keto.
Maca powder is produced from the root of a medicinal plant that grows high up in the mountains of Peru. It’s said to improve energy, stamina and sex drive.
Although I’ve seen keto recipes that include the powder it is unfortunately quite rich in carbs. Gelatinized forms have been through a process which reduces the starch so are better for low carb diets.
One teaspoon of gelatinized maca root powder contains about 3 grams net carbs so it depends on the level of carbs you keep to if you want to add it or not.
Other keto puddings recipes you might like to try for breakfast or dessert:
Decadent Low Carb Chocolate Avocado Pudding
Berry Chia Pudding
- 3 cups fresh or canned full fat coconut milk
- 1 to 2 tbsps. MCT oil
- ½ cup berries (keto option)
- 2 cups berries (flexible low carb option)
- 2 tbs. keto protein powder
- 6 to 8 tbs. chia seeds
- 2 pinches of Himalayan salt
- Stevia, to taste (or another low carb sweetener of your choice)
- 2 tsp. lucuma powder
- 1 tsp. gelatinized maca powder
1. Combine the berries and coconut milk and add the MCT oil and protein powder. You can skip the MCT oil if you want, but adding the oil can help to make your chia pudding taste even more satisfying. A good alternative to MCT oil is coconut butter.
2. Add two pinches of salt and the Stevia. You can then add the lucuma powder and maca powder if using. These ingredients can help to enhance the flavor of your berry chia pudding.
3. In a mixing bowl, pour the berry coconut milk mixture on top of the chia seeds. Place in the fridge overnight to thicken. Once the chia seeds absorb the liquid, the pudding will develop a thick consistency.
4. Before serving your berry chia pudding, add the toppings that you want. You can top it with strawberries, blueberries, almond flakes, toasted coconut, hemp seeds, or any ingredient that you prefer. Just make sure they are low in carbs. Enjoy!
Here’s Julie’s video demo of how to prepare the berry chia pudding recipe.