Keto Pumpkin Pie Chia Pudding
Martina Slajerova- Ready in 15m
- 6.6 g net carbs
- 295 kcal
- Serves 1
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This recipe is like a small pumpkin pie in a jar. It's one of the recipes that can be used both as a dessert of for breakfast. It can be made with or without sweeteners - it depends on your palate. I'm using my own pumpkin spice mix and home-made pumpkin puree. Coconut milk and pumpkin puree have a slightly sweet taste and you may not use any sweeteners.
Chia seeds have an amazing gelling effect and absorb over 10 times their weight in water. They are very high in fibre which has shown to help weight loss and lower blood glucose levels. High volumes of fibre will help you stay sated for longer and you should naturally eat less.
You can also try: Chocolate Chia Pudding and Berry Chia Pudding.
Note: The main reason I use two sweeteners in most of my recipes is that a combination of more sweeteners mask the aftertaste/bitterness of some of them. If the pudding is too thick, add 2-4 tbsp of water or almond milk.
Step-by-step
Combine the chia seeds, coconut milk, water, pumpkin puree, 1/2 tsp pumpkin spice mix, Erythritol and stevia. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter).
Mix and transfer into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge. If the chia pudding is too thick, add 2 to 4 tablespoons of water or almond milk. Top with some cinnamon or pumpkin spice mix just before serving.
Enjoy! Store in the fridge for up to 3 days.
Recipe
Keto Pumpkin Pie Chia Pudding
★★★★★4.6A healthy make-ahead breakfast option for busy days. This low-carb chia pudding tastes like pumpkin pie ...
- Hands on
- 5m
- Overall
- 15m
- Servings
- 1
- 6.6 g
- Net carbs
- 8.1 g
- Protein
- 22.4 g
- Fat
- 295
- kcal
Ingredients makes 1 serving
Instructions
Combine the chia seeds, coconut milk, water, pumpkin puree, 1/2 tsp pumpkin spice mix, Erythritol and stevia. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter).
Mix and transfer into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge. If the chia pudding is too thick, add 2 to 4 tablespoons of water or almond milk. Top with some cinnamon or pumpkin spice mix just before serving.
Enjoy! Store in the fridge for up to 3 days.
Nutrition per serving, 1 jar
Carbs 10%Protein 12%Fat 78% of calories
- Net carbs
- 6.6 g
- Total carbs
- 29.3 g
- Fiber
- 13.2 g
- Sugars
- 2.2 g
- Protein
- 8.1 g
- Fat
- 22.4 g
- Saturated fat
- 11.8 g
- Calories
- 295 kcal
- Sodium
- 18 mg · 0.8% RDA
- Magnesium
- 39 mg · 9.71% RDA
- Potassium
- 284 mg · 14.2% EMR
Nutrition by ingredient
| Per 1 jar | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Chia seeds | 1.6 g | 6.4 g | 10.2 g | 163 |
| Coconut milk (full-fat, unsweetened) | 1.6 g | 1.1 g | 12.1 g | 111 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Pumpkin purée, unsweetened, canned or homemade | 2.6 g | 0.6 g | 0.1 g | 17 |
| Erythritol (natural low-carb sweetener) | 0.5 g | 0 g | 0 g | 2 |
| Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice) | 0.3 g | 0.1 g | 0 g | 2 |
| Total | 6.6 g | 8.1 g | 22.4 g | 295 |
Serving size 1 jar
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
- Vegan
- Recipe can be made dairy-free or coconut-free.
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Comments & ratings (19)
This recipe is phenomenal. Perfect for the upcoming season. Thank you so much for sharing I will be making this often. Five stars. Shared with friends. Can't wait to try the lemon pudding with chai seeds.
Thank you, I'm glad you enjoyed!
But your recipe is calling for much more of a ration of chia to liquid.
4 tbsp whole chia seeds (32 g/ 1.1 oz)
1/4 cup coconut milk such as Aroy-D or heavy whipping cream (60 ml/ 2 fl oz)
1/4 cup water or unsweetened almond milk (60 ml/ 2 fl oz)
I use about 3/4 cups liquid ingredients per 4 tbsp chia seeds (the pumpkin puree counts as liquid too). If this is too thick for you, add some more liquid ingredients, even after they've soaked, liquids can be added at any time.
Chia seeds sucked up the liquid immediately.
'I had to add 4 times the molk/cream in recipe.
That's interesting... although maybe you wanted this pudding to be a lot less thick? Four times more liquid would make this into a smoothie consistency (I use 1 tablespoon if chia per 1 cup water/almond milk/cream + berries & collagen every other day in my smoothies). If this helps I used a tablespoon to measure them out and a kitchen scale so the amount I used is in grams is correct.
I would like to sign-up for your blog, please.
Hi Barbara, you can sign up here (free): ketodietapp.com/free-diet-plans
Just made this, but used full fat coconut cream instead coconut milk. Didn't even need the sweetener! Yum!
Can you please tell me how big a serving is? I didn't see that, though I may have just overlooked it.
Hi Renna, the whole recipe is one serving although you could split it in two.
hi!
Could you please help me set up a week plan?
I have lots of mini breaks at work so I have become used to five small meals per/day but my meals have become boring ..
I want to lose weight...I am female 5 2" 148lb and working out at least 5 nights a week and have a standing/active job
I was shooting for 13g of carbs, 95g pro., and 135g of fat
any help would be awesome!
Hi Amber, I've got several free diet plans here - I think this will help: ketodietapp.com/Blog
You may need to adjust your protein + fat intake to suit your macros but you can definitely use them as templates 😊
Wheres the protein for this breakfast?
The pudding looks like a lovely fatty snack or side but seems like some vegs n protein are also in order...
Hi Hélène, this meal is not very high in protein but that's great when you have another protein-rich meal such as steak for lunch 😊 You don't want to go over your protein limit either.
I Love chia seeds-doing a mix of them, ground flaxseeds and hemp seeds for a hot breakfast cereal-very filling/high fiber. Thanks for all you do. Would you have any counsel as to why my Ketostix are still working (showing Large ketosis) after 2 full months? I'm guess that means I'm not fat adapted yet -confirmed by the lack of any weight loss. Recent labs show too low t3/testosterone/adrenal hormones -what are your thoughts on bioidenticals? What causes low t3/testosterone? Any natural ways to raise them? Thanks again 😊
Thank you Monica! That sounds great, I also make "cereals" and add some flaked & toasted almonds and coconut - delicious and satisfying!
In general, you should see lower readings after getting keto-adapted but this doesn't apply to everyone. I often have high Ketostix readings even though I've been keto-adapted for 3 years. To be absolutely sure, you'll have to use a blood ketone meter which will tell you your ketone levels precisely - urine ketone levels are not always reliable for indicating ketosis.
I'm not sure about low testosterone but low T3 may indicate hypothyroidism - I myself have Hashimoto's. You may have heard that low-carb diets cause T3 to go down but this doesn't have to indicate thyroid issues. Lower T3 is not an issue but there is a threshold and you may need more tests to be sure.
If you've reached a plateau, it could be down to your T3 issues but it could as well something else. Have a look at my post here: Not Losing Weight on a Low-Carb Ketogenic Diet? Don’t Give Up and Read Further
Hope this helps!
I LOVE chia because I just don't feel hungry when I eat them in my breakfast "cereals". I've lost another 4 pounds in 2 weeks 😊
Thank you Rachel, that's great!