Chia pudding is my go-to breakfast when I need something quick, healthy, and actually filling. But let’s be honest—some recipes turn out bland or watery. I’ve tweaked and tested this low-carb chia pudding recipe until it hit that sweet spot: creamy, satisfying, and totally guilt-free.
If you’re on keto, counting carbs, or just trying to eat cleaner, this one’s for you.
What Is Chia Pudding, Anyway?
Let’s break it down:
Chia seeds
Tiny seeds that absorb liquid and swell up to form a gel-like texture—like tapioca, but way healthier.
Chia pudding
A cold, spoonable dish made by soaking chia seeds in a liquid like almond milk or coconut milk. It’s usually chilled overnight and sweetened to taste.
Low-carb chia pudding
Same idea, but made with low-carb ingredients and no added sugar. It’s great for keto, diabetic-friendly diets, and anyone watching their sugar intake.
Why I Love This Recipe
- Takes 5 minutes to make (then just chill it)
- Zero sugar, but still sweet
- No cooking or fancy tools
- Packed with fiber, protein, and healthy fats
- Easy to customize with your favorite toppings or flavors
Basic Ingredients You’ll Need
Here’s what I use for the base:
- Chia seeds – Whole, not ground. You’ll need about 3 tablespoons per serving.
- Unsweetened almond milk – Or any low-carb milk like coconut, cashew, or flax milk.
- Sweetener – I like monk fruit or erythritol. Liquid or powdered both work.
- Vanilla extract – Adds warmth and flavor.
- Salt – Just a pinch makes everything taste better.
How to Make Low-Carb Chia Pudding Step-by-Step
This recipe doesn’t need a blender or stove. Just a jar, a spoon, and a little patience.
Step-by-Step Guide
- Grab a jar or bowl
I usually use a 12 oz mason jar so I have room to stir and add toppings later. - Add your ingredients
- 3 tablespoons chia seeds
- ¾ cup unsweetened almond milk
- 1 to 2 teaspoons sweetener (like monk fruit or stevia)
- ¼ teaspoon vanilla extract
- Pinch of salt
- Stir well
Mix until all the seeds are floating evenly—don’t leave clumps at the bottom. - Wait 5 minutes, stir again
This helps prevent clumps and makes sure the seeds start absorbing evenly. - Cover and chill
Let it sit in the fridge for at least 2 hours, but overnight is best. The longer it sits, the thicker and creamier it gets. - Add toppings and enjoy
I’ll get to topping ideas in a second. But first—let’s talk variations.
Flavor Variations You’ll Actually Want to Eat
You don’t have to eat plain vanilla every time. Try one of these instead:
- Chocolate Chia Pudding
Add 1 tablespoon unsweetened cocoa powder. For extra richness, use coconut milk instead of almond. - Berry Chia Pudding
Stir in mashed raspberries or strawberries before chilling. Or layer it with a few fresh berries on top when serving. - Cinnamon Roll Style
Add ½ teaspoon ground cinnamon and a dash of nutmeg. A swirl of almond butter on top makes it extra indulgent. - Mocha
Mix in 1 teaspoon instant coffee and 1 tablespoon cocoa powder. Great as a breakfast-for-dinner option. - Protein-Packed Version
Add ½ scoop of vanilla or chocolate protein powder. Just add a bit more milk so it doesn’t get too thick.
How Many Calories, Carbs, and More?
Here’s a quick breakdown of what one basic serving of low-carb chia pudding looks like, based on the vanilla version made with almond milk and monk fruit:
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 140 kcal |
| Net Carbs | 3g |
| Total Carbs | 10g |
| Fiber | 7g |
| Protein | 5g |
| Fat | 9g |
| Saturated Fat | 1g |
| Sugar | 0g |
Note: These values can change depending on the type of milk, sweetener, and toppings you use.
Common Mistakes to Avoid
Chia pudding is easy, but there are a few things that can mess it up:
- Not stirring twice
If you skip the second stir, you might end up with clumps of dry seeds stuck at the bottom. No one wants that. - Not enough liquid
Chia seeds need about 1:4 ratio of seeds to liquid. If your pudding’s too thick, add a splash of milk. - Tasting it too early
I get it—waiting is hard. But if you try it after just 30 minutes, the texture will be gritty. Trust the fridge time. - Using chunky toppings too early
Add nuts or granola just before eating, or they’ll get soggy.
Topping Ideas and Serving Suggestions
Here’s where you can really make this pudding your own. The base is great, but the toppings make it exciting. These are my go-to combos:
- Berry Almond Crunch
Fresh strawberries, blueberries, sliced almonds, and a few unsweetened coconut flakes. - Chocolate Peanut Butter
Unsweetened cocoa powder mixed into the base, then topped with a swirl of natural peanut butter and cacao nibs. - Tropical Vibes
A spoonful of coconut cream, diced mango, and a sprinkle of lime zest. - Cinnamon Roll Style
Add cinnamon and a dash of vanilla extract to the base. Top with crushed pecans and a drizzle of sugar-free maple syrup.
You can also layer it with Greek yogurt or low-carb granola in a mason jar for a portable breakfast.
How to Store It Right
Chia pudding keeps really well in the fridge, which makes it ideal for meal prep.
- Refrigerator:
Store it in sealed jars or containers for up to 5 days. - Freezer:
I’ve tried freezing it in small silicone cups. It works, but the texture changes a little once thawed—slightly more gelatinous. Still edible, just not my favorite way.
Make-Ahead Tips
If you’re into batch prepping like I am, here’s how to simplify things:
- Base Mix: Make a large batch of the base and divide it into single-serving jars. Flavor them differently if you want variety.
- Overnight Shortcut: Mix everything before bed, shake well, and by morning it’s ready to grab and go.
- Grab-n-Go Kits: Store toppings separately in little baggies or cups so you can add them fresh right before eating.
Final Thoughts
Low-carb chia pudding is honestly one of the easiest and most satisfying breakfasts or snacks I keep on hand. It’s quick to prep, super adaptable, and actually keeps me full. Whether you’re living that keto life, watching sugar, or just trying to eat cleaner, this is a recipe that checks all the boxes without sacrificing taste or texture.
It’s also kind of fun to play around with. You can go creamy, fruity, nutty, or even chocolatey depending on what you’re in the mood for. So grab those chia seeds and a jar—you’ll be hooked after the first batch.
Low-Carb Chia Pudding (Vanilla-Coconut Flavor)
Ingredients
Method
- Grab a jar or container. I usually use a mason jar or any container with a lid.
- Add chia seeds. Pour in 3 tablespoons of chia seeds.
- Pour in coconut milk. Add 1 cup of unsweetened coconut milk.
- Sweeten it. Add 1–2 teaspoons of erythritol (or sweetener of choice), depending on how sweet you like it.
- Add vanilla and salt. Stir in ½ teaspoon vanilla extract and a pinch of sea salt.
- Stir it really well. Make sure there are no clumps.
- Let it rest for 5–10 minutes. Then stir it again to avoid seed clumping.
- Cover and refrigerate overnight. Chill for at least 4 hours, but overnight is best.
- Add toppings and enjoy. In the morning, give it a stir and add any toppings you like.
Notes
- If you like it smoother, you can blend the mix before refrigerating.
- For a chocolate version, stir in 1 tsp cocoa powder.
- Great make-ahead breakfast for busy mornings.
- Always stir the chia pudding twice (once at the start and again after 10 minutes) for best texture.
- If it’s too thick the next day, just add a splash of milk and stir.
FAQ
How long does chia pudding last in the fridge?
Up to 5 days in a sealed container. Just stir before eating in case it thickened too much.
Can I blend it for a smoother texture?
Yes, absolutely. Blend before refrigerating if you prefer a more mousse-like consistency.
Is chia pudding really keto-friendly?
It is, as long as you use unsweetened milk and a low-carb sweetener.
Why isn’t my chia pudding thickening?
Make sure you’re using the right ratio: 3 tablespoons of chia seeds to 1 cup of liquid. Also, stir well and wait at least 2 hours, ideally overnight.
Can I use water instead of milk?
Technically yes, but it won’t be as creamy or satisfying. I recommend coconut or almond milk for better flavor and texture.
Do I have to sweeten it?
Nope! It’s totally optional. Some people skip sweeteners altogether and rely on toppings like berries or cinnamon for flavor.
