If you’re looking for tasty low carb breakfast recipes, this satisfying keto chia pudding with berries would be perfect. In fact, chia seeds are very keto-friendly. Most of their carbs came from fibre, so they have extremely low net carbs.
Plus, chia seeds are a great source of plant-based protein, perfect for those following a plant-based ketogenic diet. Best of all, this keto chia pudding from Julie Van den Kerchoves so easy to prepare. You can have it for breakfast, as a snack, or even dessert.
Chia seeds
You may already know that Chia seeds come from the Salvia hispanica plant which is member of the mint family. The plant originated from Central and South America but chia is now grown in many countries.
As already mentioned, the seeds are high in carbs but as almost of them come from fiber they are very low in net carbs so very suitable for a keto or low carb diet.
Related reading: What Are Net Carbs And Why Are They Important?
They are rich in minerals such as calcium, magnesium, iron, zinc and manganese as well as antioxidants and omega 3 fatty acids.
As well as being good for preventing constipation on the keto diet, the fiber, protein and fatty acids make them good for helping to reduce the risk of diabetes. They can also help with the stabilization of blood sugar.
Related reading: Keto Diet Constipation : How To Combat It
Chia seeds have anti-inflammatory properties and have been shown to lower blood pressure. This tiny seed has a lot of health benefits so add them to you food when you can.
You can add them to a keto porridge, low carb smoothies, soup or sprinkle them on salads. I don’t like the crunch of them like this but I know that others do.
For a smoothie recipe with chia seeds try this delicious Cacao Keto Smoothie With Chia Seeds & Avocado. For a different flavored chia breakfast pudding try this recipe for a Keto Chai Chia Pudding.
Recipe notes
If you don’t have the time or inclination to make your own coconut milk you can use ready made coconut milk. Just make sure it is not sweetened.
If you don’t want to use or like coconut milk then you can use a different plant milk such as almond or hemp milk.
Protein Powder
In the video you will notice that Julie adds keto-friendly Sunwarrior natural rice based protein powder but you can use your favorite low carb protein powder such as this one.
MCT
MCT oil is added to make the pudding extra satisfying but it’s not essential if you don’t have any to hand. You could replace it with some coconut butter or coconut oil if you have either in your cupboard.
Low Carb Sweeteners
Although Julie does not list any sweeteners in the ingredients in the video demo she adds a few drops or liquid stevia and lucuma powder for extra sweetness.
Maca powder
She also adds a teaspoon of maca powder. This comes from and adaptogen plant and has a number of probable health benefits.
As an adaptogen it can help support the adrenals glands under stress and may relieve anxiety and depression. It can also help balance hormones in women. It may also help boost your eneregy.
Keto Chia Pudding
Ingredients
Fresh Coconut Milk
- 1 cup large shredded coconut, unsweetened
- 3 cups filtered water
Berry Chia Pudding
- 3 cups fresh or canned full-fat coconut milk
- 8 tablespoons chia seeds
- 2 tbsp vanilla protein powder
- ½ cup organic mixed berries, frozen or fresh
- 2 pinches Himalayan salt or Redmond Real Sea Salt
- 1 – 2 tbsps. MCT oil (optional)
- Maca powder (optional)
Topping suggestions
Strawberries, blueberries, raspberries (organic are best)
Flaked almonds
Toasted coconut
Cacao nibs
Hemp seeds
Edible flowers
Directions
Prepare the Fresh Coconut Milk
1. Add the shredded coconut to your blender and process until finely ground.
2. Pour in 1 cup of filtered water, and blend on high for up to a minute.
3. Add the remaining cups of water, then blend again until the coconut milk is nice and creamy.
Berry Chia Pudding
1. Add the berries to the fresh coconut milk, along with the MCT oil and protein powder. The MCT oil is optional, but it can help make the pudding taste extra satisfying. An excellent alternative to MCT oil is coconut butter.
2. Season with two pinches of salt to balance out the flavor. If you have a maca powder, add a spoonful as well. It has energy-boosting nutrients and can enhance the flavor.
3. Blend everything together until smooth.
4. In a mixing bowl, pour the berry coconut milk on the chia seeds and stir well so the seeds don’t clump. Store it in the fridge overnight, giving it enough time to thicken as the chia seeds absorb the liquid.
5. Before serving the keto chia pudding, add the toppings of your choice. Just make sure they are all low in carbs.
Here’s Julie’s video demo of this delicous recipe:
